10+ Daniel Fast Recipes to Nourish Your Body and Soul

The Daniel Fast is a straightforward way to focus on healthy, plant-based foods while skipping processed stuff. It can help you feel more in tune with your body and mind through clean eating.

There are plenty of easy recipes out there that fit this fast and keep your meals both tasty and nourishing.

This style of eating sticks to fruits, veggies, whole grains, and legumes. You’ll leave out meat, dairy, and processed foods.

By keeping it simple, you get meals that are fresh, natural, and packed with good nutrients. Honestly, it’s a nice reset.

---

Ingredients

• Fresh fruits
• Vegetables
• Whole grains (like brown rice or quinoa)
• Legumes (such as beans or lentils)
• Nuts and seeds (optional)

Cooking Instructions

1. Wash all fresh produce carefully.

2. Cook grains according to package instructions, usually simmering in water.

3. Prepare legumes by boiling or use canned versions (just rinse them well).

4. Combine ingredients for soups, salads, or mains.

5. Season with herbs and spices however you like.

1) Hearty Veggie Soup

Hearty Veggie Soup really hits the spot when you want something warm and filling during the Daniel Fast. It’s loaded with fresh veggies and simple ingredients that actually satisfy.

You can eat this soup any time of year—seriously, it’s that versatile. Beans, potatoes, and broccoli bring fiber and vitamins to keep you feeling good.

The flavors stay mild but comforting. If you want to switch things up, toss in whatever veggies or spices you’re craving.

Cleanup’s a breeze since it’s all in one pot. That flexibility is a lifesaver.

Ingredients

• 1 cup cooked beans
• 2 potatoes, diced
• 1 cup broccoli florets
• 2 carrots, chopped
• 1 celery stalk, chopped
• 1 small onion, chopped
• 3 cups vegetable broth
• 1 tablespoon olive oil
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in a large pot over medium heat.

2. Add onions, carrots, and celery; cook until soft, about 5 minutes.

3. Stir in potatoes and vegetable broth. Bring to a boil, then simmer for 15 minutes.

4. Add broccoli and cooked beans. Cook another 10 minutes until veggies are tender.

5. Season with salt and pepper before serving.

2) Chickpea and Rice Soup

This soup is warm, simple, and filling—perfect for the Daniel Fast. Chickpeas and rice make it a meal that feels like comfort food.

It’s easy to cook on the stove or in an Instant Pot. The flavors are pretty mellow, but you can always add cumin and ginger for a little kick.

Lemon juice at the end brightens it up. If you want crunch, bake some crispy chickpeas to toss on top.

This soup works for meal prep and keeps well for leftovers. That’s always a win.

Ingredients

• 1 cup cooked chickpeas (or one 15 oz can, drained and rinsed)
• ½ cup rice
• 1 tbsp olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 4 cups vegetable broth or water
• 1 tsp cumin
• 1 tsp ginger
• Juice of 1 lemon
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in a pot over medium heat.

2. Sauté onion and garlic until soft, about 3 minutes.

3. Add chickpeas, rice, broth, cumin, and ginger.

4. Bring to a boil, then lower heat and simmer for 20 minutes or until rice is tender.

5. Stir in lemon juice, salt, and pepper. Serve warm.

3) Potato Wedges

Potato wedges are honestly a go-to for Daniel Fast meals. You just need potatoes, olive oil, and a few seasonings like garlic powder and Italian herbs.

Cut potatoes into wedges. Toss them in olive oil and whatever spices you like.

Spread the wedges on a baking sheet, flat side down. That helps them cook evenly and get crispy.

Bake at 425°F (220°C) for about 35-40 minutes. Flip them halfway through so both sides crisp up.

Ingredients

• Potatoes
• Olive oil
• Garlic powder
• Italian seasoning
• Salt

Cooking Instructions

1. Preheat oven to 425°F (220°C).

2. Cut potatoes into wedges.

3. Toss wedges with olive oil, garlic powder, Italian seasoning, and salt.

4. Place wedges flat side down on a baking sheet.

5. Bake for 35 minutes, flipping halfway through.

6. Remove and enjoy warm.

For more ideas, check out Daniel Fast potato recipes.

4) Plant-Based Mediterranean Bowl

A Plant-Based Mediterranean Bowl is a fresh, simple option for the Daniel Fast. It’s loaded with colorful veggies, herbs, and protein-rich chickpeas.

The flavors come from crisp cucumber, tomato, bell pepper, and a lemon-tahini dressing. Just skip honey in the dressing to keep it fast-friendly.

You can make this ahead and stash it in the fridge. Roasted potatoes or cauliflower add extra heartiness if you want.

I love how satisfying this bowl is—honestly, I could eat it any day.

Ingredients:

• 1 cup cooked quinoa
• 1 cup chickpeas, rinsed and drained
• 1 cucumber, diced
• 1 bell pepper, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup fresh parsley, chopped
• 2 tbsp tahini
• Juice of 1 lemon
• 1 garlic clove, minced
• Salt and pepper to taste

Cooking Instructions:

1. In a large bowl, combine quinoa, chickpeas, cucumber, bell pepper, tomatoes, and parsley.

2. In a small bowl, whisk together tahini, lemon juice, garlic, salt, and pepper.

3. Pour dressing over the salad and toss to coat evenly.

4. Serve right away or chill in the fridge for later.

Find a similar Plant-Based Mediterranean Bowl recipe here.

5) Instant Pot Refried Beans

Instant Pot refried beans are a breeze and fit right in with the Daniel Fast. There’s no frying, so you’re good.

The Instant Pot does the heavy lifting—just toss in beans, onion, garlic, and spices. It cooks them soft without much effort.

Once the beans are done, mash them up however you like. They’re awesome as a side or a base for tacos and salads.

Ingredients:

• 1 cup dry pinto beans
• 1 small onion, diced
• 2 cloves garlic, minced
• 4 cups water
• 1 tsp ground cumin
• Salt to taste

Cooking Instructions:

1. Add beans, onion, garlic, cumin, and water to the Instant Pot.

2. Close the lid and seal the valve.

3. Cook on manual high pressure for 40 minutes.

4. Let pressure release naturally for 20 minutes.

5. Open the lid and mash the beans until smooth.

6. Add salt to taste and serve.

For more details, check Instant Pot Refried Beans.

6) Cauliflower “Tuna” Salad

If you’re craving a plant-based alternative to tuna salad, give this cauliflower “tuna” salad a shot. Chopped cauliflower mimics the texture surprisingly well.

Mix it with vegan mayo and seasonings for a light, fresh flavor. This salad is great for lunches or a quick snack during the fast.

It’s easy to make and keeps in the fridge for a few days. Toss in celery or onions if you like a little crunch.

You don’t need anything fancy—just basic ingredients. It’s honestly pretty satisfying.

Ingredients

• 1 ½ cups finely chopped cauliflower
• ¼ cup vegan mayo
• 1 tsp Dijon mustard
• 1 tbsp lemon juice
• ¼ cup finely chopped celery (optional)
• Salt and pepper to taste

Cooking Instructions

1. Chop cauliflower into small, rice-sized pieces.

2. Combine cauliflower, vegan mayo, Dijon mustard, and lemon juice in a bowl.

3. Add celery if using, and mix well.

4. Season with salt and pepper.

5. Chill in the fridge for 30 minutes before serving.

7) Simple Lentil Stew

This lentil stew is easy and perfect for the Daniel Fast. Carrots, celery, and onions add flavor without any oil.

Cook lentils with diced tomatoes and broth until they’re tender. Season with salt, thyme, and pepper to keep it simple and tasty.

It simmers gently, letting the flavors come together. You can eat it warm on its own or with a side—whatever works.

Ingredients

• 1 cup lentils
• 3 carrots, chopped
• 3 celery stalks, chopped
• 1 medium onion, diced
• 3 garlic cloves, minced
• 1 can diced tomatoes
• 4 cups vegetable broth or water
• 1 tsp salt
• 1 tsp thyme
• ½ tsp pepper

Cooking Instructions

1. Heat a large pot over medium heat.

2. Add carrots, celery, onion, and garlic. Stir for 3 minutes.

3. Pour in lentils, diced tomatoes, and broth.

4. Add salt, thyme, and pepper. Stir to combine.

5. Bring to a boil, then reduce heat to low.

6. Simmer with a lid slightly open for 30-40 minutes until lentils are soft.

7. Serve warm.

8) Quinoa and Black Bean Salad

This quinoa and black bean salad is a simple, tasty option for your Daniel Fast meals. It’s packed with plant-based protein, so it actually keeps you full.

You can enjoy it cold, which is perfect for meal prep or just grabbing a quick lunch. The salad combines cooked quinoa, black beans, fresh veggies, and a light dressing.

It’s easy to make and comes together in about 20 minutes. The colors really pop, and the flavors are bright and fresh—honestly, it just looks happy on a plate.

This dish is vegan and gluten-free, so it fits right in with Daniel Fast guidelines. If you want all the details, check out this Quinoa & Black Bean Salad recipe.

Ingredients

• 1 ½ cups cooked quinoa
• 1 cup black beans, drained and rinsed
• 1 cup diced tomatoes
• 1 cup corn (fresh or frozen)
• ¼ cup chopped onion
• 2 tbsp olive oil
• 1 tbsp lime juice
• Salt and pepper to taste

Cooking Instructions

1. Cook the quinoa following the package directions and let it cool.

2. In a large bowl, toss together quinoa, black beans, tomatoes, corn, and onion.

3. Whisk olive oil, lime juice, salt, and pepper in a small bowl.

4. Pour the dressing over your salad and toss until everything’s coated.

5. Chill it in the fridge for about 30 minutes before serving.

9) Sweet Potato and Kale Stir-Fry

This sweet potato and kale stir-fry comes together quickly. It’s a solid choice for the Daniel Fast since it sticks to whole, plant-based ingredients.

Sweet potatoes bring a little natural sweetness, and the kale adds a nice punch of green. Start by cooking the sweet potatoes until they’re just tender.

Then, add the kale and season with a bit of salt and pepper. You can toss in some fresh herbs or your favorite spices if you’re feeling adventurous.

Serve it as a side or a light main—your call. The mix of flavors is satisfying, and it’s not much work at all.

Ingredients

• 2 cups sweet potato, peeled and shredded
• 2 cups kale, chopped
• 1 tbsp olive oil
• Salt and pepper, to taste

Cooking Instructions

1. Heat olive oil in a pan over medium heat (about 350°F / 175°C).

2. Add shredded sweet potato and cook until it’s tender, about 5-7 minutes.

3. Stir in the chopped kale and cook until it wilts, about 3-4 minutes.

4. Season with salt and pepper and serve warm.

Find more about this one at Ultimate Daniel Fast.

10) Carrot and Cucumber Snack Sticks

Carrot and cucumber sticks are about as simple as it gets, but they’re refreshing and crunchy. They fit the Daniel Fast perfectly.

You can eat them plain or dip them in something like hummus if you want a little extra. They’re easy to prep and keep you hydrated, which is always a win.

Great for when you just need a quick, healthy snack and don’t want to overthink it.

Ingredients

• 1 carrot
• 1 cucumber

Cooking Instructions

1. Wash the carrot and cucumber really well.

2. Peel the carrot if you want. Some people leave the skin on for extra nutrients.

3. Cut the carrot into sticks.

4. Slice the cucumber into sticks about the same size.

5. Serve them fresh. If you’re not eating right away, pop them in the fridge for a chilled snack.

For more ideas, check out simple carrot and cucumber recipes on Kingdom Fellowship AME Church.