Ultimate Daniel Fast

You are here: Home / Archives for healthy soup recipes

healthy soup recipes

Lentil-Vegetable Soup

By

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

By

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.
No ratings yet
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

By

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

By

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

By

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.

Moroccan Stew

By

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.
 

 

Rice, Bean, and Sweet Potato Soup

By

rice, bean, and sweet potato soup

Rice, Bean, and Sweet Potato Soup

4.25 from 16 votes
Print Recipe
Course Soup
Servings 8

Ingredients
  

  • 8 cups Vegetable Broth see Recipe Notes
  • 1 pound sweet potatoes, about 3 cups, peeled and diced
  • 1 15-ounce can black beans, rinsed and drained
  • 2 cups cooked brown rice
  • 1/2 cup chopped celery
  • 1/2 cup chopped onion
  • 2 tablespoons chopped fresh parsley or 2 teaspoons dried parsley
  • 1 bay leaf
  • 1 teaspoon thyme
  • 1 teaspoon salt
  • 1/8 teaspoon pepper

Instructions
 

  • Place all ingredients in a large stock pot. Heat to boiling. Reduce heat, and simmer 20 minutes. Discard bay leaf.
  • Place half of soup in a food processor or blender, and 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 stock pot, and cook 10 more minutes.
  • Yield: 8 servings (serving size: about 1 1/4 cups)

Notes

  • Use cannellini beans, navy beans, or great northern beans instead of black 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.

Tuscan Soup

By

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

By

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.

 

Butternut Squash and Sweet Potato Soup

By

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.

Tomato Basil Soup

By

Tomato Basil Soup

Tomato Basil Soup

A soup I like to order when we go out to eat is Tomato Bisque. Yum! But since cream and Parmesan cheese aren't part of the Daniel Fast, this recipe is closest I can get to the real deal.
5 from 1 vote
Print Recipe
Course Soup
Servings 4

Ingredients
  

  • 1/2 tablespoon extra-virgin olive oil
  • 1/2 cup chopped onions
  • 3 14.5-ounce cans diced tomatoes
  • 1/2 cup Vegetable Broth or water see Recipe Notes
  • 1 clove garlic, minced
  • 1 ½ teaspoon dried basil
  • 1 teaspoon salt
  • 1/8 teaspoon pepper
  • Toasted pumpkin seeds optional
  • Toasted sunflower seeds optional

Instructions
 

  • Heat olive oil over medium heat in a large skillet. Add onions, and cook until soft and translucent. Add tomatoes, water, garlic, basil, salt, and pepper. Cook 20 minutes.
  • Place mixture in a food processor or blender, and purée until desired consistency is reached. Return to skillet, and cook 5-10 more minutes. Sprinkle pumpkin and/or sunflower seeds on top, if desired.
  • Yield: 4 servings (serving size: 1 1/4 cups)

Notes

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

By

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.