Lentils: A Great Source of Protein For Your Daniel Fast
Finding high-quality sources of plant protein is a must when you're on the Daniel Fast, and lentils are a great choice! Have you had the chance to enjoy a delicious lentil soup recipe? What about experimenting with other lentil dishes?
Read on to learn more about why lentils are healthy for you and discover some dishes to try.
Lentil Nutrition Facts
Lentils are a healthy plant-based food for many reasons, particularly because of their protein content.
When you’re on a Daniel Fast, consuming adequate protein is vital for health reasons. Protein has to come from plant-based sources since you’re abstaining from all animal products (the most common source of protein in the western diet).
Lentils are a great choice. Here are the nutrition facts for one cup of boiled lentils:
230 calories
0.8 grams fat
40 grams carbohydrate (3.6 grams sugar)
16 grams fiber
18 grams protein
In addition, lentils are a good source of potassium, iron, B vitamins, and magnesium.
Varieties of lentils to sample include brown, green, red/yellow, and puy lentils.
Lentils are often eaten in soups and stews but experiment with other dishes such as curries and salads.
Are Lentils the Same as Pulses Mentioned in the Bible?
The principles for a partial plant-based Daniel Fast come from the book of Daniel. Specifically, here is Daniel's request to the captain of the guard to abstain from the king's delicacies:
"Please test your servants for ten days: Give us nothing but vegetables to eat and water to drink.” (Dan 1:12 NIV)
Although many translations use the word “vegetable” the King James Version translates this Hebrew word zērʿōn as “pulse”:
“Prove thy servants, I beseech thee, ten days; and let them give us pulse to eat, and water to drink.” (Dan 1:12 KJV)
From an agricultural and nutritional standpoint, pulses are defined as an edible seed that grows in a pod. Pulses include all varieties of beans, chickpeas, black-eyed peas, broad beans, and . . . lentils!
Over the years, some have criticized the modern interpretation of the “Daniel Fast” because of the variety of foods available to eat and claimed that instead only vegetables should be eaten.
Would it be even more accurate to restrict yourself to just beans and legumes?
According to Strong’s dictionary, zērʿōn is defined as vegetables, something sown, or pulse as food. From this definition, most modern Daniel Fasts include any food that comes directly out of the ground including vegetables, fruits, nuts, seeds, beans, and legumes.
Whatever your interpretation, lentils are certainly an approved food and mentioned in the Bible by name.
Vegan Lentil Recipes
As you look for lentil recipes, you may notice that many lentil soups contain bacon, sausage, or other forms of meat and perhaps grated cheese on top. While these ingredients add delicious flavor, they’re not approved for the Daniel Fast.
Simply leave these ingredients out of your recipe, or search specifically for vegan lentil recipes. Here are a few ideas:
Vegan Lentil Stuffed Peppers (omit wine vinegar)
Lentil Quinoa Salad (omit wine vinegar)
Lentil Soup Recipe from the Daniel Fast Journey
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 broth
1 1/2 cups water
1/4 cup fresh parsley, minced
1/2 fresh lemon
Salt and pepper
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 30 seconds, stirring constantly. Stir in tomatoes and bay leaf and cook for 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 about 30 minutes or until lentils are tender.
Remove 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.
