Hi, welcome to Delish Map! Today, I’m so excited to share a recipe that’s close to my heart: Daniel Fast Black Bean Soup. It’s nourishing, flavorful, and perfectly aligned with the Daniel Fast. This soup comes together in about 45-60 minutes, offering a comforting and easy meal option during your fast.
Table of Contents
Daniel Fast Black Bean Soup Recipe
Ingredients
Equipment
Method
- Heat the olive oil in a large Dutch oven or soup pot over medium heat until shimmering. Add the onions, celery and carrot and a light sprinkle of salt. Cook, stirring occasionally, until the vegetables are soft, about 10 to 15 minutes.
- Stir in the garlic, cumin and red pepper flakes and cook until fragrant, about 30 seconds. Pour in the beans and broth and bring to a simmer over medium-high heat. Cook, reducing heat as necessary to maintain a gentle simmer, until the broth is flavorful and the beans are very tender, about 30 minutes.
- Transfer about 4 cups of the soup to a stand blender, securely fasten the lid, and blend until smooth (never fill your blender past the maximum fill line, and beware the steam that escapes from the top of the blender, it’s very hot). Or, use an immersion blender to blend a portion of the soup.
- Return the pureed soup to the pot, stir in the cilantro, vinegar/lime juice and salt and pepper, to taste. Serve.
Nutrition
Notes
Tried this recipe?
Let us know how it was!Understanding the Daniel Fast and This Black Bean Soup
The Daniel Fast is a spiritual discipline based on the eating principles of the biblical figure Daniel. It’s essentially a plant-based diet that emphasizes whole, unprocessed foods. The core principles involve abstaining from meat, dairy, sweeteners, processed foods, and leavened bread.
This Black Bean Soup is an excellent fit because it relies on whole foods and adheres to these restrictions. Every ingredient, from the black beans to the spices, aligns with Daniel Fast guidelines, making it a simple and delicious option.
Why You’ll Love This Daniel Fast Black Bean Soup Recipe
I think you’ll find this recipe is a winner. Here’s why I think you’ll love this particular version:
- Flavor-packed: The combination of cumin, red pepper flakes, and fresh cilantro creates a robust and satisfying flavor profile.
- Easy to make: With simple steps and readily available ingredients, this soup is perfect for busy days.
- Aligns perfectly with Daniel Fast guidelines: You can enjoy this soup with confidence, knowing it adheres to all Daniel Fast restrictions.
- Customizable: Easily adjust the spice level or add different garnishes to suit your preferences.
Ingredients for the Best Daniel Fast Black Bean Soup
Here’s what you’ll need to make this flavorful soup:
- 2 tablespoons extra-virgin olive oil: This forms the base for sautéing the vegetables.
- 2 medium yellow onions, chopped: Onions provide a foundational sweetness and depth of flavor.
- 3 celery ribs, finely chopped: Celery adds a subtle savory note and aromatic complexity.
- 1 large carrot, peeled and sliced into thin rounds: Carrots contribute sweetness and a touch of color.
- 6 garlic cloves, pressed or minced: Garlic infuses the soup with a pungent and savory aroma.
- 4 ½ teaspoons ground cumin: Cumin is a key spice, offering warmth and earthy notes.
- ½ teaspoon red pepper flakes (use ¼ teaspoon if you’re sensitive to spice): These add a touch of heat and spice.
- 4 cans (15 ounces each) black beans, rinsed and drained: Black beans are the star of the show, providing protein and a creamy texture.
- 4 cups (32 ounces) low-sodium vegetable broth: This forms the liquid base of the soup.
- ¼ cup chopped fresh cilantro (optional): Cilantro adds a fresh, vibrant flavor.
- 1 to 2 teaspoons sherry vinegar, to taste, or 2 tablespoons fresh lime juice: These provide a necessary acidity to brighten the overall flavor.
- Sea salt and freshly ground black pepper, to taste: To enhance all the flavors.
- Optional garnishes: diced avocado, extra cilantro, thinly sliced radishes, tortilla chips…
Step-by-Step Instructions for Flavorful Black Bean Soup
Follow these simple steps to create your own delicious Daniel Fast Black Bean Soup:
- Heat the olive oil in a large Dutch oven or soup pot over medium heat until shimmering. Add the onions, celery and carrot and a light sprinkle of salt. Cook, stirring occasionally, until the vegetables are soft, about 10 to 15 minutes.
- Stir in the garlic, cumin and red pepper flakes and cook until fragrant, about 30 seconds. Pour in the beans and broth and bring to a simmer over medium-high heat. Cook, reducing heat as necessary to maintain a gentle simmer, until the broth is flavorful and the beans are very tender, about 30 minutes.
- Transfer about 4 cups of the soup to a stand blender, securely fasten the lid, and blend until smooth (never fill your blender past the maximum fill line, and beware the steam that escapes from the top of the blender, it’s very hot). Or, use an immersion blender to blend a portion of the soup.
- Return the pureed soup to the pot, stir in the cilantro, vinegar/lime juice and salt and pepper, to taste. Serve.
Mastering Flavor: Tips for Deepening Your Black Bean Soup
To really take this soup to the next level, I have some tips for you! Toasting the cumin in the pot for a minute or two before adding the liquid ingredients really enhances its earthy flavor. Simmering the soup for the full 30 minutes allows the flavors to meld together beautifully, creating a richer, more complex taste. Blending a portion of the soup adds a wonderful creaminess and body without the need for any dairy.
For another easy and creamy recipe, check out this Easy Creamy Garlic Parmesan Orzo: An Ultimate Recipe.
Daniel Fast Ingredient Substitutions and Recipe Variations
| Category | Option | Notes |
|---|---|---|
| Spice Level | Smoked Paprika | Offers a smoky flavor and mild heat; use in place of or in addition to red pepper flakes. |
| Spice Level | Omit Red Pepper Flakes | Simply leave them out if you prefer a milder flavor. |
| Broth Alternatives | Homemade Vegetable Broth | If you don’t have low-sodium broth, homemade is a great option. |
| Acidity Options | Additional Lime Juice | If you don’t have sherry vinegar, lime juice works perfectly. |
| Adding Smoky Flavor | Chipotle Powder (check interpretations) | If your interpretation of the Daniel Fast allows, a pinch of chipotle powder can add a lovely smoky depth. Check your guidelines first. |
Cooking Methods: Instant Pot & Slow Cooker Adaptations
Instant Pot: Sauté the onions, celery, and carrots in the Instant Pot using the “Sauté” function. Add the garlic, cumin, and red pepper flakes, then the beans and broth. Seal the lid and cook on high pressure for 15 minutes, followed by a 10-minute natural pressure release. Blend as directed in the original recipe.
Slow Cooker: Combine all ingredients in the slow cooker. Cook on low for 6-8 hours or on high for 3-4 hours. Use an immersion blender to blend a portion of the soup directly in the slow cooker before serving. For another slow cooker recipe idea, you might enjoy browsing our main dishes category.
Serving Your Daniel Fast Black Bean Soup
Beyond just a bowl of soup, this can be a full meal! I love serving this soup with a simple green salad dressed with a lemon-tahini dressing. If whole-grain crackers are allowed on your Daniel Fast, they make a great accompaniment. This soup is hearty enough to be a satisfying main course, especially when paired with a nutritious side dish.
Storage and Meal Prep
This soup stores beautifully! It will last in the refrigerator for up to 5 days, or you can freeze it for up to 3 months. For meal prep, portion the soup into individual containers for easy grab-and-go lunches or dinners during the week. It reheats well on the stovetop or in the microwave.
Troubleshooting Common Black Bean Soup Issues
- Soup too thick: Add more vegetable broth until you reach your desired consistency.
- Soup too thin: Simmer uncovered for a bit longer to allow some of the liquid to evaporate.
- Bland flavor: Add more salt, pepper, or a touch more cumin and sherry vinegar.
- Too spicy: Add a squeeze of lime juice or a dollop of Daniel Fast-approved plain yogurt alternative, if allowed.
- Beans not tender enough: Continue simmering until the beans reach your desired tenderness.
FAQs about Daniel Fast Black Bean Soup
Is canned black bean soup okay for the Daniel Fast?
No, most canned soups contain additives and ingredients not permitted on the fast. Making your own is best!
Can I use other types of beans?
Yes, other beans like kidney beans or pinto beans are also suitable, but black beans offer a unique flavor and creamy texture.
What sweeteners are allowed on the Daniel Fast if I want to add a touch of sweetness?
The Daniel Fast typically restricts all sweeteners, including natural ones like honey or maple syrup.
How do I make this soup more filling?
Add more beans, or serve it with a side of quinoa or brown rice (if allowed on your fast).
Are avocados Daniel Fast approved for garnish?
Yes, avocados are generally considered acceptable on the Daniel Fast and are a great source of healthy fats.
Conclusion
This Daniel Fast Black Bean Soup is a simple, delicious, and nourishing way to stay on track during your fast. Its ease of preparation, depth of flavor, and adherence to Daniel Fast guidelines make it a perfect choice for a comforting and satisfying meal. I encourage you to try this recipe and make it your own. Share your experiences, ask questions, and post photos of your creations in the comments below. I can’t wait to hear how it turns out for you!
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