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Spicy Three-Bean Chili

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Spicy Three-Bean Chili

 

Spicy Three-Bean Chili

This chili is one of my favorite Daniel Fast recipes because of the blend of flavors. It's really best a day or two after you make it. If you like a little spice, you'll enjoy this chili recipe!
3.97 from 82 votes
Print Recipe
Course Soup
Servings 6
Calories 220 kcal

Ingredients
  

  • 1 tablespoon extra-virgin olive oil
  • 1/2 cup chopped red onion
  • 2 cloves garlic, minced
  • 3 cups Vegetable Broth or water
  • 1 15-ounce can black or pinto beans, rinsed and drained
  • 1 15-ounce can great northern beans, rinsed and drained
  • 1 15-ounce can kidney beans, rinsed and drained
  • 1 10-ounce can diced tomatoes and green chiles (mild, medium, or hot)
  • 1 1/2 teaspoons ground cumin
  • 1 1/2 teaspoons dried oregano
  • 1/2 teaspoon salt
  • Pinch of ground cloves
  • Pinch of cayenne pepper
  • Chopped green onions optional

Instructions
 

  • Heat olive oil in a large saucepan over medium heat. Stir in onions, and cook until soft and translucent. Add garlic, and cook for 30 seconds, stirring constantly so garlic doesn’t burn.
  • Add broth or water, beans, Ro-Tel, cumin, oregano, salt, cloves, and cayenne pepper. Heat to boiling. Reduce heat, and simmer uncovered for 30 minutes.
  • To serve, sprinkle chopped green onions over each serving (if desired).

Notes

  • Use garbanzo beans (chickpeas) or navy beans instead of great northern beans.
  • Serve with a salad.
  • If you use store-bought vegetable broth or stock, be sure to check the ingredients to make sure it doesn’t contain added sugar (including honey). I like to use Kitchen Basics Unsalted Vegetable Broth.

Nutrition

Calories: 220kcalCarbohydrates: 40gProtein: 11gFat: 3gFiber: 12gSugar: 6g

Lentil-Vegetable Soup

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Lentil-Vegetable Soup

Lentil-Vegetable Soup

I love soup because:
1) It’s easy to make.
2) It’s a healthy comfort food that warms you up on a cold day.
3) If you make a big pot for lunch or dinner, you don’t have to cook as much the next day or two (hooray for leftovers!).
The last benefit is probably the most important when you’re on the Daniel Fast. The less time you spend in the kitchen, the better. Then you’ll be freed up to read the Bible and pray. So, remember, when it comes to meal planning for the Daniel Fast, soup is always a wise choice. I hope you enjoy this tasty vegetable soup recipe as much as I do.
4.55 from 22 votes
Print Recipe
Course Soup
Servings 8

Ingredients
  

  • 1 tablespoon extra-virgin olive oil
  • 1 cup chopped zucchini
  • 1 cup fresh or frozen sweet peas
  • ½ cup chopped carrots
  • ½ cup chopped celery
  • ½ cup chopped onion
  • 2 cloves garlic, minced
  • 6 cups Vegetable Broth or water see Recipe Notes
  • 1 14.5-ounce can diced tomatoes, undrained
  • 1 cup dry lentils, rinsed and sorted
  • 1 teaspoon salt
  • ½ teaspoon dried thyme
  • 1/8 teaspoon pepper
  • Chopped fresh parsley, to taste

Instructions
 

  • Heat olive oil in large saucepan over medium heat. Add zucchini, peas, carrots, celery, onions, and cook until vegetables are softened. Stir in garlic, and cook for 30 seconds, stirring constantly so garlic doesn’t burn.
  • Pour in water, tomatoes, and lentils. Add salt, thyme, and pepper, and stir to combine. Heat to boiling, and then reduce heat. Simmer with lid slightly tilted for about 30 minutes. Sprinkle in parsley before serving.
  • Yield: 6 servings (serving size: 1 cup)

Notes

  • Feel free to substitute vegetables, depending upon your preferences. Other ideas are green beans, lima beans, parsnips, potatoes, and/or summer squash.
  • If you don’t have time to make your own Vegetable Broth, you can use a store-brought brand that’s Daniel Fast friendly. I recommend Kitchen Basics Unsalted Vegetable Stock.

 

Pumpkin-Coconut Soup

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Pumpkin Coconut Soup

Pumpkin-Coconut Soup

When a recipe calls for pumpkin or pumpkin purée, many people resort to opening a can. For a long time, I was guilty of such culinary craziness -- choosing convenience over nutrition and flavor. However, now that I've tasted the difference between canned pumpkin and fresh, I don't think I can ever go back. There is simply no comparison!
Baking a pumpkin isn't difficult at all. Just break off the stem, put the pumpkin in the oven, and cook it for an hour. The best pumpkins for baking are sugar pumpkins, the pint-sized versions of the larger varieties used for jack-o-lanterns. Not only are these orange beauties adorable, they're also wonderfully delicious! This recipe features the sweetness of a roasted sugar pumpkin, combined with the rich, velvety texture of coconut milk.
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Print Recipe
Course Soup
Servings 8
Calories 125 kcal

Ingredients
  

  • 1 small sugar pumpkin, about 2 ½ -3 pounds
  • 1 tablespoon extra-virgin olive oil, divided
  • ½ cup red onion, chopped
  • 1 clove garlic, minced
  • 1 14.5-ounce can coconut milk
  • 1 teaspoon dried ginger
  • ¼ teaspoon salt
  • 1/8 teaspoon black pepper
  • Toasted pepitas
  • Finely chopped pistachios

Instructions
 

  • Preheat oven to 375 degrees. Remove stem from pumpkin, and cut pumpkin in half. Scoop out pulp and seeds. Discard (or set aside if you want to keep the pumpkin seeds). Using a basting brush, rub olive oil across surface of pumpkin (use about ½ tablespoon total). Place halves on a baking sheet, cut sides up.
  • Bake about 1 hour, or until pumpkin is tender when pierced with a fork. Remove from oven, and let sit on baking sheet until cool enough to handle, about 10-15 minutes. Using a large spoon, remove pumpkin flesh and place in a food processor or blender. Purée until smooth. Set aside.
  • Heat 1/2 tablespoon olive oil over medium heat in a saucepan, and add onions. Cook until onions are soft and translucent. Add garlic, and cook for 30 seconds, stirring constantly so garlic doesn’t burn.  Add puréed pumpkin, coconut milk, ginger, salt, and pepper. Bring to a boil. Lower to medium heat, and cook, uncovered, about 20 minutes.
  • To serve, sprinkle pumpkin seeds and/or pistachios across surface of soup.
  • Yield: 8 servings (serving size: about 3/4 cup)

Notes

  • For a more intense coconut flavor, sprinkle toasted unsweetened coconut flakes on each serving.
  • Substitute dried ginger for fresh minced ginger root (about 1 1/2 - 2 teaspoons).
  • Use light coconut milk instead of regular and save about 50 calories per serving.

Nutrition

Calories: 125kcalCarbohydrates: 7gProtein: 2gFat: 11gSugar: 2gCalcium: 2mg

 

White Bean, Kale, and Vegetable Soup

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White Bean, Kale, and Vegetable Soup

White Bean, Kale, and Vegetable Soup

3.46 from 22 votes
Print Recipe
Course Soup
Servings 8

Ingredients
  

  • 1 tablespoon extra-virgin olive oil
  • ½ cup chopped onion
  • 1 cup chopped carrots, peeled peeled
  • 2 cloves garlic, minced minced
  • 4 cups Vegetable Broth or water see Recipe Notes
  • 1 15-ounce can cannellini beans, rinsed, drained
  • 1 14.5-ounce can diced tomatoes
  • 2 cups chopped B-size red potatoes, peeled, cut into 1-inch piece
  • 2 cups fresh or frozen green beans, cut into 1-inch pieces
  • 2 cups kale, torn into bite-size pieces, lightly packed
  • 1 teaspoon dried basil
  • 1 teaspoon dried parsley
  • ½ teaspoon salt
  • 1/8 teaspoon pepper

Instructions
 

  • Heat olive oil in a large saucepan over medium heat. Cook onions and carrots until vegetables are softened. Stir in garlic, and cook for another minute, stirring constantly so garlic doesn’t burn.
  • Add water or broth, cannellini beans, tomatoes, potatoes, green beans, kale, basil, parsley, salt and pepper. Bring to a boil. Simmer, uncovered, over low heat about 30 minutes to allow the flavors to blend.
  • Yield: 8 servings (serving size: about 1 cup)

Notes

  • Remove ribs from kale before using.
  • Substitute great northern beans for cannellini beans.
  • Use russet potatoes instead of red potatoes.
  • If you don’t have time to make your own vegetable broth, you can use a store-brought brand that’s Daniel Fast friendly. I recommend Kitchen Basics Unsalted Vegetable Stock.

Corn Chowder

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corn chowder

Corn Chowder

This creamy corn and potato soup will warm you up and bring a smile to your face.
3.89 from 51 votes
Print Recipe
Course Soup
Servings 8

Ingredients
  

  • ½ tablespoon extra-virgin olive oil
  • ½ cup diced onion
  • 4 cups Vegetable Broth or water see Recipe Notes
  • 1 pound Yukon Gold or Russet potatoes, peeled and diced (about 3 cups)
  • 1 clove garlic, minced
  • 1 teaspoon dried parsley flakes
  • ½ teaspoon salt
  • 1/8 teaspoon pepper
  • 3 ½ cups fresh corn kernels
  • ½ cup unsweetened almond, rice, or soy milk

Instructions
 

  • Heat olive oil in a large saucepan, and add onions. Cook until soft and translucent. Add water, potatoes, garlic, parsley, salt, and pepper. Bring to a boil. Reduce heat and simmer, covered, 15-20 minutes or until potatoes are tender.
  • Add corn and almond milk. Cook, uncovered, over medium-low heat for another 10 minutes. Place 3 cups of soup in a food processor or blender, and process about 15 seconds. Return to saucepan. Stir well, and serve.
  • Yield: 8 servings (serving size: 1 cup)

Notes

  • Substitute 2 (14.5-ounce) cans of corn kernels (drained) for fresh corn.
  • Add ½ cup chopped carrots and celery (1/4 cup each).
  • For a southwestern flair, stir in 1 cup of Salsa.
    If you don’t have time to make your own vegetable broth, you can use a store-brought brand that’s Daniel Fast friendly. I recommend Kitchen Basics Unsalted Vegetable Stock.

Spinach-Artichoke-Tomato Soup

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Spinach-Artichoke Tomato Soup

Spinach-Artichoke-Tomato Soup

This recipe features the classic combination of spinach and artichokes (always a hit), along with diced tomatoes and chickpeas. This soup is definitely hearty enough to be a meal but also goes well with a vegetable side dish or a salad. You don't have to wait until autumn begins to enjoy a bowl of soup. It's perfect any time of the year.
4.59 from 12 votes
Print Recipe
Course Soup
Servings 8

Ingredients
  

  • 1 tablespoon extra-virgin olive oil
  • 1 cup chopped onion
  • 4 cups Vegetable Broth or water see Recipe Notes below
  • 1 15-ounce can chickpeas, rinsed and drained
  • 1 14.5-ounce can diced tomatoes, undrained
  • 1 14-ounce can artichoke hearts, drained and chopped (about 2 cups)
  • 1 10-ounce package frozen chopped spinach
  • 1 8-ounce can tomato sauce
  • 2 cloves garlic, minced minced
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano flakes
  • 1 teaspoon dried parsley
  • 1 teaspoon salt
  • 1/8 teaspoon pepper
  • "Parmesan Cheese" optional

Instructions
 

  • Heat olive oil in large saucepan over medium heat. Add onions, and cook until soft and translucent. Add water and remaining ingredients. Heat to boiling, and then reduce heat. Simmer uncovered 30 minutes. Sprinkle with "Parmesan Cheese," if desired.
  • Yield: 8 servings (serving size: about 1 cup)

Video

Notes

  • Eliminate the chickpeas for a vegetable-only soup.
  • If you don’t have time to make your own vegetable broth, you can use a store-brought brand that’s Daniel Fast friendly. I recommend Kitchen Basics Unsalted Vegetable Stock.

Daniel Fast Chunky Potato Soup

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chunky potato soup

Chunky Potato Soup

This recipe features a potato soup that is rich in flavor and texture but won't leave you with a heavy feeling after eating it. You'll appreciate the fact that you can enjoy a bowl of potato soup that isn't loaded with fat and calories. Try it. I think you'll like it (and so will your waistline).
4.46 from 48 votes
Print Recipe
Course Soup
Servings 6

Ingredients
  

  • 1 tablespoon extra-virgin olive oil
  • 1/2 cup chopped onion
  • 1 cup chopped carrots
  • 1 cup sliced celery
  • 2 cloves garlic, minced
  • 4 cups Vegetable Broth or water see Recipe Notes
  • 3 large russet potatoes, peeled and cubed (about 5 cups)
  • 1 bay leaf
  • 1 teaspoon salt
  • 1/2 teaspoon thyme
  • 1/8 teaspoon pepper
  • 1/2 cup almond, rice, or soy milk
  • 2 tablespoons chopped fresh parsley or 1 teaspoon dried parsley

Instructions
 

  • Heat olive oil in saucepan over medium heat. Cook onions, carrots, and celery until vegetables are softened. Stir in garlic, and cook for another minute, stirring constantly so garlic doesn’t burn.
  • Add broth, potatoes, bay leaf, salt, thyme, and pepper. Bring to a boil. Simmer, covered, for 30 minutes or until potatoes are soft. Discard bay leaf. Add half of potato mixture to a food processor or blender, and process until smooth. Return to saucepan. Stir in almond milk, and parsley. Cook until heated through, and serve.
  • Yield: 6 servings (serving size: about 1 cup)

Notes

Carrot, Apple, and Ginger Soup

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carrot, apple, and ginger soup

Carrot, Apple, and Ginger Soup

The smooth texture of this soup will awaken your taste buds. It's slightly spicy, slightly sweet, and totally yummy.
3.65 from 17 votes
Print Recipe
Servings 8

Ingredients
  

  • 1/2 tablespoon extra-virgin olive oil
  • 1/2 cup chopped onion
  • 1 clove garlic, minced
  • 1 tablespoon minced fresh ginger root
  • 6 cups Vegetable Broth or water see Recipe Notes
  • 2 pounds carrots, peeled and cut into 2-inch pieces
  • 2 cups chopped apples, peeled
  • 1 bay leaf
  • 1/2 teaspoon dried thyme
  • 1 teaspoon salt

Instructions
 

  • Heat olive oil over medium heat in a large saucepan or stockpot. Add onion, and cook until translucent. Mix in garlic and ginger, and cook about 1 minute, stirring constantly. Add vegetable broth, carrots, apples, bay leaf, thyme, salt. Bring to a boil. Reduce heat, cover, and simmer 20 minutes, or until carrots are tender.
  • Remove from heat, and allow soup to cool about 5 minutes. Discard bay leaf. Purée the soup in batches in a food processor or blender. When completely smooth, return to stovetop, and cook another 10 minutes.
  • Yield: 8 serving (serving size: about 1 cup)

Notes

  • I used Fuji apples, but you could use just about any type of apple, depending upon your personal preference.
  • If you like this flavor combination, try the Orient Express juice recipe.
  • If you don’t have time to make your own vegetable broth, you can use a store-brought brand that’s Daniel Fast friendly. I recommend Kitchen Basics Unsalted Vegetable Stock.

Black and White Chili

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Black and White Chili

Black and White Chili

4.20 from 31 votes
Print Recipe
Course Soup
Servings 8

Ingredients
  

  • 1 tablespoon extra-virgin olive oil
  • 1 cup chopped onions
  • 1 clove garlic, minced
  • 4 cups Vegetable Broth or water see Recipe Notes
  • 3 15.5-ounce cans black beans, rinsed and drained
  • 3 15.5-ounce cans great northern beans, rinsed and drained
  • 1 tablespoon chili powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon salt

Instructions
 

  • Heat olive oil in a large saucepan over medium heat. Stir in onions, and cook until soft and translucent. Add garlic, and cook one minute, stirring frequently so garlic doesn't burn. 
  • Add vegetable broth, beans, chili powder, cumin, and salt. Bring to a boil. Reduce heat, and simmer uncovered for 30 minutes.
  • Yield: 8 servings (serving size: 1 cup)

Notes

  • Use navy beans instead of great northern beans.
  • If you don’t have time to make your own vegetable broth, you can use a store-brought brand that’s Daniel Fast friendly. I recommend Kitchen Basics Unsalted Vegetable Stock.

 

Moroccan Stew

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Moroccan Stew

Moroccan Stew

4.50 from 2 votes
Print Recipe
Course Soup
Servings 10

Ingredients
  

  • 1/2 tablespoon extra-virgin olive oil
  • 1 cup chopped red onion
  • 8 cups Vegetable Broth or water see Recipe Notes
  • 1 acorn squash, about 1 pound, peeled and cut into 1-inch cubes
  • 1 butternut squash, 1-1 1/2 pounds, peeled and cut into 1-inch cubes
  • 2 sweet potatoes, about 1 pound, peeled and cut into 1-inch cubes
  • 1 cup dry lentils
  • 1 15.5-ounce can chickpeas, rinsed and drained
  • 2 teaspoons minced ginger root
  • 1 teaspoon cinnamon
  • 1 teaspoon cumin
  • 1 teaspoon salt
  • 1/4 teaspoon cloves
  • 1/4 teaspoon pepper
  • Chopped fresh parsley, to taste
  • 2 cups cooked brown rice or cooked couscous

Instructions
 

  • Heat olive oil over medium heat in large saucepan or stockpot, and add onions. Cook 3-5 minutes, or until onion is translucent.
  • Add broth or water, acorn squash, butternut squash, sweet potatoes, lentils, and chickpeas. Stir in ginger root, cinnamon, cumin, salt, cloves, and pepper. Heat to boiling, and then reduce heat to low. Simmer 30-45 minutes or until vegetables are tender. About 10 minutes before serving, add parsley and brown rice.
  • Yield: 10 servings (serving size: about 1 1/4 cups)

Video

Notes

  • Both acorn and butternut squash are difficult to peel. I find that it's easier to cut the acorn squash in half before peeling it so that you can get a better grip.
  • You can also put this recipe in the slow cooker: 2-3 hours on high or 4-6 hours on low.
  • Add chopped spinach or kale to the stew.
  • If you don’t have time to make your own vegetable broth, you can use a store-brought brand that’s Daniel Fast friendly. I recommend Kitchen Basics Unsalted Vegetable Stock.
 

 

Rosemary Split-Pea Soup

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rosemary split pea soup

Rosemary Split Pea Soup

This soup is just as thick and hearty just the regular version (minus the ham). However, my soup adds just enough rosemary to make it stand out in the split pea crowd.
4.75 from 8 votes
Print Recipe
Course Soup
Servings 6

Ingredients
  

  • 1 tablespoon extra-virgin olive oil
  • 1 cup sliced carrots
  • 1 cup diced onion
  • 2 cloves garlic, minced
  • 6 cups Vegetable Broth or water see Recipe Notes
  • 2 cups dry split peas
  • 1 teaspoon dried crushed rosemary
  • 1 bay leaf
  • 1 teaspoon salt

Instructions
 

  • Empty split peas in a colander, and rinse well. Sort through peas to remove any unwanted particles. Set aside. Heat olive oil in large saucepan or stockpot over medium heat. Add carrots and onions. Cook until onions are soft and translucent. Stir in garlic, and cook 30 seconds, stirring constantly so garlic doesn't burn.
  • Add water or broth, peas, rosemary, bay leaf, and salt. Heat to boiling, and then reduce heat to low. Simmer 30 minutes with lid on and slightly tilted.
  • Remove peas and vegetables, and discard bay leaf. Transfer peas and vegetables to a food processor or blender. Process until smooth (you may need to do this in two batches, because filling your processor or blender more than half full could cause the hot soup to pop the lid.) Return to saucepan. Cook 5 more minutes, and serve.
  • Yield: 6 servings (serving size: about 1 cup)

Notes

  • Top with toasted pumpkin seeds (pepitas) and/or raw sunflower seeds.
  • If you don’t have time to make your own vegetable broth, you can use a store-brought brand that’s Daniel Fast friendly. I recommend Kitchen Basics Unsalted Vegetable Stock.

Black-eyed Peas and Potato Soup

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Black-eyed Peas and Potato Soup

Black-eyed Peas and Potato Soup

4.37 from 22 votes
Print Recipe
Course Soup
Servings 6

Ingredients
  

  • 1 tablespoon extra-virgin olive oil
  • 1 cup chopped onion
  • 1 cup sliced carrots
  • 1 cup sliced celery
  • 2 cloves garlic minced
  • 4 cups Vegetable Broth or water see Recipe Notes
  • 1 15-ounce can black-eyed peas, rinsed & drained
  • 2 cups cubed potatoes
  • 2 tablespoons chopped fresh parsley or 2 teaspoons dried parsley
  • 1/2 tablespoon dried chives
  • 1/2 teaspoon salt
  • 1/8 teaspoon cayenne pepper
  • 1/8 teaspoon pepper

Instructions
 

  • Heat olive oil in a large stock pot over medium heat. Add onions, carrots, and celery. Cook until vegetables are softened. Stir in garlic, and cook 1 minute. Add vegetable broth, black-eyed peas, potatoes, parsley, chives, cayenne pepper, salt, and pepper. Bring to a boil. Reduce heat, cover, and simmer 30 minutes.
  • Yield: 6 servings (serving size: about 1 cup)

Notes

  • For a chunkier soup with a little more texture, place half in a food processor or blender.
  • Substitute black-eyed peas with great northern beans, cannellini beans, or navy beans.
  • If you don’t have time to make your own vegetable broth, you can use a store-brought brand that’s Daniel Fast friendly. I recommend Kitchen Basics Unsalted Vegetable Stock.