Best Daniel Fast Soups for Your Meal Plan
When I’m on a partial fast, getting filled up and satisfied is always one of my top priorities – and that's where these Daniel Fast soup recipes are ideal. There's nothing quite as comforting and nourishing as a steaming bowl of wholesome soup.
Whether you're pressed for time or need to cook ahead and have meal options for the entire week, each recipe is here to fuel your body–and soothe your soul.
Soups are ideal because they contain various healthful ingredients–veggies, legumes, and even grains. They can be cooked up in one pot, and the leftovers freeze beautifully for future meals. And with each sip, you’ll savor the energy that comes from a simple bowl of soup.
So let's dive into these recipes and more!
New to the Daniel Fast?
For those of you who may be new to the Daniel Fast, it's a Christian fasting practice based on the biblical story of Daniel, which emphasizes whole, plant-based foods while avoiding processed, animal-derived products.
The goal is to draw closer to God through prayer, reflection, and mindful eating.
Find out more about the Daniel Fast and Christian Fasting:
Why Soups Are an Excellent Option for a Daniel Fast Meal Plan
I love soups for two major reasons when I’m doing a Daniel Fast. First, you can get some batch cooking out of the way and make many meals during your prep time.
The other reason is that a cup of vegetable soup makes a great addition to any meal. So if you plan to have a whole grain bowl or vegetable plate for dinner, add some soup beforehand, and you’ll be full and satisfied on your Daniel Fast!
And let’s be clear…this isn’t just a win for your Daniel Fast meal plan. Regularly making vegan soup recipes and having them on hand is perfect year-round.
Quick and easy to make: Soups are a perfect fast-food option when pressed for time. You can whip up a quick and healthy soup with minimal effort.
Quantity: You can make a large quantity of soup quickly. You can have several meals throughout the week without preparing something new daily.
Versatility: Soups are versatile, and it is possible to make a variety of soups with different ingredients and nutritional content. If you're sensitive to a certain type of bean, legume, grain, or vegetable, you can easily make a substitution in a soup recipe.
Freezing options: You can make a large quantity of soup and freeze it in individual portions, providing convenient, ready-to-eat meals for busy days.
Nutrient-dense: Soups can be packed with vegetables, legumes, and whole grains, making them an excellent source of vitamins, minerals, and fiber – all essential for maintaining good health during the Daniel Fast.
Hydrating: Consuming soups can help to keep you hydrated, as they have a high water content, which is essential for proper digestion and overall well-being.
Our Favorite Daniel Fast Soup Recipes
These vegan soup recipes will fill you up and please your tastebuds at any time of year. They are packed with nutritious Daniel-Fast-friendly ingredients.
Be sure to add these to your list of Daniel Fast recipes!
Corn Chowder with Sweet Potato
Let’s start with the best of the best (at least, in my opinion). I’ve eaten this Corn Chowder soup recipe every single time I do the Daniel Fast - and other times I’m looking for a satisfying soup.
Others have also agreed; this soup is a fan-favorite for those who have done Daniel Fast meal plans and gotten the Daniel Fast Journey book.
The basic corn chowder recipe is below, but you can read more detailed instructions about making vegan corn chowder in this post. That includes different methods for cooking the corn, how to store it, and more.
Corn Chowder Recipe
Serves 6-8
1 TBS olive oil
1 yellow onion, chopped
1 carrot, diced
2 cloves garlic, minced
1 TBS flour (optional)
40 oz vegetable stock
1 sweet potato, cut in small cubes
15oz package frozen corn
1-2 green onions (white and green parts) or cilantro for garnish
Salt and pepper, to taste
Instructions
Heat oil in a large pan and saute onion, carrot, and garlic over low heat for about 5 minutes, until soft
Optional: Stir in flour and cook for 1 minute
Add vegetable stock and stir well
Add sweet potato, bring to a boil, then simmer approx 20 minutes
Stir in the corn and cook for 5 minutes
Remove 2 cups of soup to a food processor or blender and blend until smooth
Return to pan, mix thoroughly, season with salt and pepper and reheat
Serve immediately, top with green onions, cilantro and pumpkin seeds if desired
Lentil Soup
What sets this vegan lentil soup apart from other amazing lentil soup recipes is its complete reliance on plant-based ingredients, eliminating the need for any animal products without sacrificing flavor or satisfaction.
You may wonder how it's possible to achieve that same depth of taste and heartiness without the usual suspects like chicken broth or bacon. Well, my friends, I am here to tell you that not only is it possible, but it's divine.
This vegan lentil soup boasts a symphony of flavors thanks to sauteed veggies and seasonings that meld together in perfect harmony.
And let's not forget about the star of the show – lentils! These tiny legumes pack a powerful punch regarding nutrition and protein content, making this soup as wholesome as it is delicious.
Read more about lentils and find a detailed Lentil Soup Recipe.
Lentil Soup Recipe
Serves approx 6
1-2 TBS olive oil
1 medium onion, finely chopped
2 medium carrots, peel and chopped
3 garlic cloves, minced
1/2 tsp dried thyme
14.5 oz can diced tomatoes
1 bay leaf
1 cup lentils, rinsed and picked over
5 cups vegetable stock or broth
1/4 cup fresh parsley, minced
1/2 fresh lemon
Salt and pepper
Instructions
Heat olive oil in a large pot or Dutch oven over medium heat; add onion and carrots and cook for about 3 minutes. Add garlic and thyme and cook for 30 seconds, stirring constantly. Stir in tomatoes and bay leaf and cook another 30 seconds.
Stir in lentils, reduce heat to low, and cook until vegetables are soft, about 8-10 minutes.
Add broth and water, increase heat, and bring to a boil. Cover pot, reduce heat to low, and simmer for about 30 minutes or until lentils are tender.
Remove the bay leaf and discard. Process 3 cups of soup in a blender (or use an immersion blender), then return to pot and reheat over low heat. Add additional broth or water if needed. Season with salt and pepper, stir in parsley and lemon juice and serve.
Note: you can also try an Instant Pot lentil soup variation. After sauteing the ingredients, cover and seal. Cook on high pressure for 15 minutes, then move to natural release setting for an additional 10-15 minutes.
White Bean and Spinach Soup
Get the full recipe details here.
White Bean and Spinach Soup
This soup is exceptionally simple to make. But don’t let the fact that it has only a handful of key ingredients fool you - it’s still big on taste and a hearty soup that will fill you up.
Find detailed instructions on making this soup on this post: White Bean and Spinach Soup Recipe.
White Bean and Spinach Soup
Serves 6-8
1 1/2 cups dried Cannellini (white) beans
2 TBS olive oil
1 cup onion, chopped
4 celery ribs, sliced
3/4 tsp dried oregano
32 oz vegetable broth
6 oz fresh spinach
3 TBS fresh lemon juice
2 TBS parsley, chopped
Salt & Pepper
Instructions
Sort and pick through beans. Dissolve 3 TBS salt in 4 quarts of cold water in a large pot or container and soak beans in water at room temperature for 8-24 hours. Drain and rinse. (You can also use canned beans for this step, just drain and rinse.)
Heat oil and sauté onion with 1/2 tsp of salt and 1/2 tsp of pepper for approximately 5 minutes. Stir in oregano, celery, broth and soaked beans and bring to a boil.
Reduce heat to low and simmer 50-60 minutes or until beans are tender to taste.
Remove 2 cups of soup and process in a blender or food processor until smooth. Return to pot and heat soup over medium-low heat. Add more stock or liquid if desired.
Add spinach and stir until wilted. Stir in lemon juice, parsley, and salt and pepper to taste.
Butternut Squash Soup
This one is a fall favorite, but you can enjoy this delicious soup any time of year! The creamy texture is ultra-satisfying all the ingredients make it a great addition to your Daniel Fast recipes.
Check out the complete instructions for this hearty soup here.
Butternut Squash Soup Recipe
Serves 4-6
1 butternut squash (2.5-3lbs), peeled, seeded, and cubed
3 cups vegetable broth
1-2 tablespoons olive oil
1 large onion, chopped
3 cloves garlic, minced
1/8 teaspoon ground nutmeg
1 teaspoon fresh ginger, grated
Salt and Pepper to taste
Green Onions and Pumpkin Seeds (pepitas) for garnish
Instructions
Heat the oil over medium heat in a large soup pot. Add the chopped onion and saute for 4-5 minutes.
Add the squash cubes and saute until soft, about 8-10 minutes, stirring frequently. Then add in the garlic, ginger, nutmeg, 1/2 tsp of salt and stir for 2-3 minutes.
Add in the vegetable stock and bring to a low boil, simmering about 15-20 minutes or until squash is tender.
Transfer the soup to a blender in smaller batches and blend until smooth OR use an immersion blender to blend the soup thoroughly. If the soup is too thick, you can add more broth. Divide in bowls and serve with green onion, pumpkin seeds (pepitas), salt and pepper.
3 Bean Vegan Chili
Now here’s a vegetable soup that will fill you up completely. You can take your best chili recipe and remove the meat and animal products. Voila: bean soup!
You can add extra veggies and beans, serve over brown rice, and you’ll be set!
Get your full recipe instructions, storage tips, and more on our Daniel Fast 3 Bean Vegan Chili post.
Serves approx 6-8
1–2 tbs. olive oil
1 medium onion, finely chopped
2 bell peppers (yellow, orange and red pepper), chopped
1–2 jalapeño peppers, chopped (depending on desired heat) •3 cloves garlic, finely chopped
2 tsp ground cumin
2 tsp dried oregano
2 tsp paprika
2 tsp salt
28-ounce can diced tomatoes (or chopped tomatoes)
2 cups vegetable broth
2 tbs. chili powder
15 oz. can kidney beans, drained and rinsed
15 oz. can black beans, drained and rinsed
15 oz. can pinto beans, drained and rinsed
15 oz. can corn
Cilantro
Green onion/scallions
Instructions
Heat extra virgin olive oil in a large soup pot or large saucepan. Add onion, bell peppers, and jalapeño peppers, and cook for 5 minutes.
Add the cumin, oregano, paprika, salt, and garlic and cook for 1–2 minutes until fragrant.
Add tomatoes, broth, and chili powder. Stir in all beans and bring to a boil over medium-high heat.
Reduce heat to low and simmer for 40 minutes, then stir in corn and cook for 5 additional minutes.
Top with cilantro and green onions, and serve
You can serve this chili over brown rice or quinoa.
So now you have an awesome number of vegetable soups to choose from. As the Daniel Fast has become more popular in recent years, a hearty soup tops the list of meal choices. And you can put them together in 30 minutes or less.
Most of these recipes, since they’re vegan soups, are also low-fat and gluten-free. So whatever your dietary goals are, these are good recipes for a satisfying soup on a cold day - or any day!