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Pumpkin Black Bean Soup

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Pumpkin Black Bean Soup

Pumpkin Black Bean Soup

Pumpkin adds a bit of flair and flavor to this classic soup.
4.58 from 7 votes
Print Recipe
Course Soup
Servings 8

Ingredients
  

  • 1 tablespoon extra-virgin olive oil
  • 1 cup chopped onions
  • 2 cloves garlic, minced
  • 4 cups Vegetable Broth or water see Recipe Notes
  • 3 15.5-ounce cans black beans, rinsed and drained
  • 1 14.5-ounce can diced tomatoes
  • 1 15-ounce can pumpkin
  • 1 1/2 teaspoon cumin
  • 1 1/2 teaspoon salt
  • 1/8 teaspoon
  • Spicy Pumpkin Seeds optional

Instructions
 

  • Heat olive oil in skillet, and add onions. Cook until translucent. Stir in garlic, and cook about one minute. Transfer to a large saucepan.
  • Add water, 1 can black beans, pumpkin, cumin, salt, and pepper. Put tomatoes and the other cans of beans into food processor or blender until smooth. Add to soup mixture, and heat to boiling.
  • Reduce heat, and simmer 30 minutes. Sprinkle Spicy Pumpkin Seeds on top of each serving.
  • Yield: 8 servings (serving size: about 1 cup)

Notes

  • For a chunkier soup, only add 1 can black beans to food processor and keep tomatoes diced.
  • Use chili powder or Taco Seasoning in place of cumin.
    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.

Tuscan Soup

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Tuscan Soup

Tuscan Soup

A perfect soup for a cold, rainy day (or any time you crave a bowl of delicious vegetable soup).
4.32 from 19 votes
Print Recipe
Course Soup
Servings 8

Ingredients
  

  • 1 tablespoon extra-virgin olive oil
  • 1 cup diced onion
  • 1 cup diced carrots
  • 2 cloves garlic, minced
  • 6 cups Vegetable Broth or water see Recipe Notes
  • 1 cup dry lentils, sorted and rinsed
  • 1 15-ounce can cannellini beans, rinsed and drained
  • 1 14.5-ounce can diced tomatoes, undrained
  • ½ 10-ounce package frozen chopped spinach, unthawed
  • ½ tablespoon dried crushed rosemary
  • 1 bay leaf
  • 1 teaspoon salt
  • 1/8 teaspoon pepper

Instructions
 

  • Heat olive oil in large saucepan over medium heat. Add onions and carrots, and cook until onions are soft and translucent. Stir in garlic, and cook 1 minute, stirring constantly so garlic doesn’t burn.
  • Add water or broth, lentils, cannellini beans, tomatoes, spinach, rosemary, bay leaf, salt, and pepper. Heat to boiling, and then reduce heat. Simmer 20-25 minutes with lid tilted. Discard bay leaf before serving.
  • Yield: 8 servings (serving size: about 1 ¼ cups)

Notes

  • When preparing lentils, sort dried lentils by spreading them in a single layer on a tray to make it easier to sort out to discard the bad lentils. Look for discolored and misshapen beans and discard any unwanted debris. Place good lentils into a colander and rinse thoroughly using cold water.
  • 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 Taco Soup

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Taco Soup

Taco Soup

This recipe is ideal for those nights when it's so cold outside you don't even want to leave the house. One bite and you'll see why Taco Soup is a great go-to meal during the winter months and any time of the year.
3.93 from 77 votes
Print Recipe
Course Soup
Servings 8

Ingredients
  

  • 1 tablespoon extra-virgin olive oil
  • 1/2 cup diced onion
  • 4 cups Vegetable Broth or water see Recipe Notes
  • 1 14.5 ounce can diced tomatoes
  • 1 15-ounce can black beans, rinsed and drained
  • 1 15-ounce can pinto beans, rinsed, drained, and mashed
  • 1 15-ounce can corn, drained
  • ½ cup dry polenta
  • 1 tablespoon Taco Seasoning
  • 1 teaspoon salt
  • 1/8 teaspoon pepper

Instructions
 

  • Heat olive oil in large saucepan over medium heat. Cook onions until soft and translucent. Add broth, tomatoes, black beans, mashed pinto beans, corn, polenta, Taco Seasoning, salt, and pepper. Heat to boiling. Reduce heat, and cook 30 minutes.
  • Yield: 8 servings (serving size: about 1 cup)

Notes

  • Substitute 1 1/2 cups cooked brown rice for polenta.
  • Place corn in a food processor and pulse a few times for a cream-style texture.
  • Use kidney beans instead of black or pinto 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.

 

Chipotle Chili

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Chipotle Chili

 

Chipotle Chili

The chipotle chile pepper is a jalapeno pepper native to Mexico. It has a slightly sweet, smoky, brown sugar flavor with a hint of chocolate and is often used to add a little heat to sauces, salsas, soups,  and stews.
4.56 from 9 votes
Print Recipe
Course Soup
Servings 8

Ingredients
  

  • 1 tablespoon extra-virgin olive oil
  • 1 cup chopped red onions
  • 2 cloves garlic, minced
  • 2 cups Vegetable Broth or water see Recipe Notes
  • 1 15-ounce can black beans, rinsed and drained
  • 1 15-ounce can cannellini beans, rinsed and drained
  • 1 15-ounce can dark red kidney beans, rinsed and drained
  • 1 15-ounce can pinto beans, rinsed and drained
  • 1 14.5-ounce can diced tomatoes
  • 1 tablespoon lime juice
  • 1 teaspoon chipotle chile pepper seasoning
  • 1 teaspoon salt

Instructions
 

  • Heat olive oil in a large, deep skillet or saucepan. Add onions, and cook until soft and translucent. Stir in garlic, and cook for one minute, stirring constantly so garlic doesn’t burn.
  • Add broth, black beans, cannellini beans, kidney beans, pinto beans, tomatoes, lime juice, chipotle chile pepper, and salt. Bring to a boil. Reduce heat, and simmer, covered, for 30 minutes.
  • Yield: 8 servings (serving size: about 1 cup)

Notes

Butternut Squash and Sweet Potato Soup

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Butternut Squash & Sweet Potato Soup

Butternut Squash and Sweet Potato Soup

This recipe is one I cook frequently, even when I'm not on the Daniel Fast. The flavors remind me of autumn with its cooler weather and falling leaves.
4.54 from 15 votes
Print Recipe
Course Soup
Servings 8

Ingredients
  

  • 1/2 tablespoon extra-virgin olive oil
  • 1/2 cup chopped onion
  • 4 cups Vegetable Broth or water see Recipe Notes
  • 1 pound butternut squash, peeled and cut into 1-inch cubes
  • 1 pound sweet potatoes, peeled and cut into 1-inch cubes
  • 1 teaspoon fresh minced ginger root or 1/2 teaspoon ground ginger
  • 1/2 teaspoon salt
  • 1/8 teaspoon allspice
  • 1/8 teaspoon cinnamon
  • 1/8 teaspoon nutmeg

Instructions
 

  • Heat olive oil over medium heat, and add onions. Cook until onions are soft and translucent. Add water or broth and remaining ingredients to saucepan, and bring to a boil. Reduce heat, and cover. Simmer 30 minutes, or until vegetables are tender.
  • Remove vegetables with a slotted spoon and place in a food processor or blender. Puree 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 heat, and stir well. Use a whisk, if necessary, to smooth out the texture. Cook another 5-10 minutes, and serve.
  • Yield: 6 servings (serving size = about 1 cup)

Notes

  • Use leeks instead of onions (white parts only).
  • 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.

Vegetable Bean Soup

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Vegetable Bean Soup

Vegetable Bean Soup

A soup that's hearty and filling, plus it provides a nice amount of protein and fiber.
3.90 from 20 votes
Print Recipe
Course Soup
Servings 8

Ingredients
  

  • 1 tablespoon extra-virgin olive oil
  • ½ cup chopped onion
  • ½ cup chopped carrots
  • ½ cup chopped celery
  • 1 clove garlic, minced
  • 6 cups water
  • 1 8-ounce can tomato sauce
  • 1 14.5-ounce can light red kidney beans, rinsed and drained
  • 1 15-ounce can black-eyed peas, rinsed and drained
  • 1 14.5-ounce can French-style green beans, drained
  • 1 cup chopped yellow summer squash, unpeeled
  • ½ tablespoon chili powder
  • 1 bay leaf
  • 1 teaspoon salt
  • 1/8 teaspoon pepper
  • 2 tablespoons chopped fresh parsley

Instructions
 

  • Heat olive oil over medium heat in a large saucepan. Add onions, carrots, and celery. Cook until vegetables are softened. Add garlic, and cook for 1 minute, stirring constantly so garlic doesn’t burn.
  • Pour in water and all remaining ingredients. Bring to a boil, and then lower heat. Simmer, uncovered, 30 minutes. Discard bay leaf and stir in parsley before serving.
  • Yield: 8 servings (serving size: about 1 ¼ cups)

Notes

  • Use 2 cups chopped fresh haricots vert beans instead of canned green beans. Haricot vert beans resemble regular green beans. However, they are a bit more slender and long , and they are also stringless (a nice benefit). When lightly cooked, haricot verts are tender, crispy, and very tasty, with a hint of sweetness.

 

Basil Zucchini Soup

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Basil Zucchini Soup

Basil Zucchini Soup

4.19 from 27 votes
Print Recipe
Course Soup
Servings 6

Ingredients
  

  • 1 1/2 pounds zucchini, peeled
  • 2 tablespoons extra-virgin olive oil, divided
  • 1/2 cup chopped onions
  • 2 cloves garlic, minced
  • 4 cups Vegetable Broth or water see Recipe Notes
  • 1 15-ounce can chickpeas, rinsed and drained
  • 1/2 tablespoon dried basil
  • 1 teaspoon salt
  • Toasted sunflower and/or pumpkin seeds

Instructions
 

  • Cut zucchini into 1-inch cubes, and set aside. Heat 1 tablespoon olive oil over medium heat in large saucepan. Add onions and garlic, and cook until onions are soft and translucent. Add zucchini, and stir in 1 tablespoon olive oil. Cook 3-5 minutes, stirring frequently. Pour in water, and bring to a boil. Reduce heat, and simmer 15 minutes.
  • Remove zucchini with a slotted spoon, and place in food processor. Process until mixture is smooth (you may have to do in two batches). Return to saucepan. Place chickpeas in food processor with 1/2 cup of the soup, and process until texture reaches desired consistency.
  • Add chickpea mixture to saucepan. Stir in basil and salt. Simmer another 15 minutes. Serve with toasted sunflower and/or pumpkin seeds.
  • Yield: 6 servings (serving size: 1 cup)

Notes

  • To make this soup chunky instead of smooth, put only half the zucchini and half the chickpeas in the food processor.
  • Use oregano instead of basil.
  • Double the recipe, and freeze half for later use.
  • 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 Bean Minestrone

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Black Bean Minestrone

Black Bean Minestrone

A Daniel Fast favorite.
4.13 from 31 votes
Print Recipe
Course Soup
Servings 6

Ingredients
  

  • 1 tablespoon extra-virgin olive oil
  • ½ cup chopped onion
  • 1 cup chopped carrots
  • 2 stalks celery, sliced
  • 2 cloves garlic, minced
  • 4 cups Vegetable Broth or water see Recipe Notes
  • 1 15-oz can black beans, rinsed and drained
  • 1 cup fresh or frozen green beans, cut into 1-inch pieces
  • 1 cup chopped tomatoes, unpeeled, unseeded
  • 1 cup chopped fresh spinach or ½ cup frozen spinach
  • 2 tablespoons chopped fresh basil or 1 ½ teaspoons dried basil
  • 2 tablespoons chopped fresh parsley or 1 ½ teaspoons dried parsley
  • ½ teaspoon salt
  • 1/8 teaspoon pepper

Instructions
 

  • Heat olive oil in a large 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 water or broth, black beans, green beans, tomatoes, spinach, basil, salt and pepper. Bring to a boil. Simmer, uncovered, over low heat about 20 minutes to allow the flavors to blend. Stir in parsley before serving.
  • Yield: 6 servings (serving size: about 1 ¼ cups)

Notes

  • Add barley, brown rice, or whole grain pasta.
  • Other vegetables to add: corn, peas, potatoes, squash, or zucchini.
  • 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 Vegetable Broth

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Vegetable Broth ingredients

Vegetable Broth

Even the most novice cook can whip up a pot of homemade vegetable broth. It's one of the simplest recipes ever. The best thing about it is that you can use whatever vegetables you have on hand. As long as the vegetables are scrubbed well, you don't even need to worry about peeling them. Just throw them in the pot, skins and all (the skins contain a ton of nutrients).
You can also use water as a base for soup recipes, which works just fine (especially when you are in a pinch and completely out of broth). However, using a vegetable broth will result in a more flavorful soup.
4.65 from 14 votes
Print Recipe
Course Soup
Servings 8

Ingredients
  

  • 8 cups water
  • 1 onion, quartered
  • 2 carrots, unpeeled and sliced
  • 2 celery stalks, leafy tops included
  • 1 potato, unpeeled and sliced
  • 4 mushrooms, sliced
  • 1/8 cup fresh parsley or 1/2 tablespoon dried parsley
  • 2 cloves garlic, peeled
  • 1 bay leaf
  • 1 teaspoon thyme
  • 1 teaspoon salt
  • 6 peppercorns

Instructions
 

  • Place all ingredients in a large stock pot, and bring to a boil. Reduce heat, and simmer for about 45 minutes. Strain, cool, and refrigerate. Use as a base for soup.
  • Yield: 8 servings (serving size: about 1 cup)

Notes

  • Experiment with other herbs and spices, such as basil, cumin, oregano, or red pepper flakes.
  • Place strained vegetables in a food processor, and purée until smooth. Add to soups to thicken them.
  • Other vegetables to use: leeks, parsnips, spinach, tomatoes, turnips, and/or zucchini.
  • 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.