Monday, January 3, 2011

Daniel Fast 2011 Recipes

It's that time again! I can't wait this year and I'm MUCH more prepared. I'm including some favorite recipes in this post! I hope you'll find them (and extra links provided) useful! - Charity

List of helpful links: (not all Daniel Fast approved but can be adapted) (again, NOT Daniel Fast but there are great recipes that can be adapted!)

These recipes are all from the Daniel Fast Cookbooks available at

Red Bean Soup
Beans are so rich in vitamins and protein. Plus they are excellent for our digestive systems! Serve this soup with a fresh vegetable plate and bean dip or a nice green salad.
1 tablespoon olive oil
1 ½ cups chopped yellow onions
¼ cup chopped green bell peppers
1 tablespoon minced garlic
4 bay leaves
2 cups dried red kidney beans, soaked overnight
1 tablespoon Special Seasoning, (recipe follows on next page)
2 quarts vegetable stock
1 teaspoon salt
3 tablespoons chopped parsley
1 cup diced carrots
1 ½ cups cooked long-grain brown rice, warm
6 tablespoons chopped green onions
Heat the oil in a large heavy pot over high heat. Add the onions, bell peppers, garlic, and bay leaves, and cook, stirring, for 2 minutes.
Add the beans and cook for 2 minutes.
Add the Special Seasoning and stock, stir well, and bring to a boil. Reduce the heat to medium and cook for 1 1/2 hours, until beans are tender, stirring occasionally.
Add the salt and parsley, cover the pot, and cook for 15 minutes. Discard the bay leaves. Remove 1 cup of beans from the pot and reserve.
With a hand-held immersion blender, or in batches in a food processor, puree the red beans. Add the reserved beans, and stir well.
To serve, ladle a generous cup of the soup into each of 6 bowls.
Top each serving with 1/4 cup of the rice and 1 tablespoon of green onions.
Yield: six servings

Greek Vegetable Stew
The Orthodox Greeks enter partial fasts as part of their religious practices. This recipe is one that’s handed down and common among Greek families.
2 tablespoons oil
2 onions, chopped
1 pound green string beans, broken in half
1 package frozen or fresh spinach
4 cups water
6 zucchini, chunked
4 yellow squash, chunked
2 cups celery leaves
4 tomatoes, quartered
1 teaspoon salt
8 slices lemon
1 tablespoon dried oregano
3 tablespoons fresh basil
2 cloves chopped garlic
2 tablespoons lemon juice
Lightly brown onions in a hot dry skillet in 2 tablespoons oil.
Add oregano and garlic, cook 1 minute.
Add 4 cups water and tomatoes. Cook 10 minutes.
Add remaining ingredients. Cook covered for 40 minutes, stirring occasionally.
Serve with a lemon slice in each bowl.
Yield: eight servings

Garden Vegetable Soup
This recipe calls for fresh vegetables, but substitute with frozen varieties if they are not available. By the way, tests show that frozen vegetables actually retain more of their vitamins and minerals because they are frozen so soon after harvesting.
4 tablespoons olive oil
2 cups chopped leeks, white part only (from approximately 3 medium leeks)
2 tablespoons finely minced garlic
2 cups carrots, peeled and chopped into rounds (approximately 2 medium)
2 cups peeled and diced potatoes
2 cups fresh green beans, broken or cut into 3/4-inch pieces
2 quarts vegetable broth
4 cups peeled, seeded, and chopped tomatoes
2 ears corn, kernels removed
1/2 teaspoon freshly ground black pepper
1/4 cup packed, chopped fresh parsley leaves
1 - 2 teaspoons freshly squeezed lemon juice
Heat the olive oil in large, heavy-bottomed stockpot over medium-low heat. Once hot, add the leeks, garlic, and a pinch of salt and sweat until they begin to soften, approximately 7 to 8 minutes.
Add the carrots, potatoes, and green beans and continue to cook for 4 to 5 more minutes, stirring occasionally.
Add the stock, increase the heat to high, and bring to a simmer.
Once simmering, add the tomatoes, corn kernels, and pepper. Reduce the heat to low, cover, and cook until the vegetables are fork tender, approximately 25 to 30 minutes.
Remove from heat and add the parsley and lemon juice. Season, to taste, with kosher salt. Serve immediately.

Yield: 6 servings

Bean Curry and Rice
This is an easy recipe and you can adjust the spices to your liking. You might also consider adding mushroom, carrots or other vegetables.
2 tablespoons olive oil
1 large white onion, chopped
1/2 cup dry lentils
2 cloves garlic, minced
3 tablespoons curry powder
1 teaspoon ground cumin
1 pinch cayenne pepper
1 can crushed tomatoes (28 ounce)
1 can garbanzo beans, drained and rinsed (15 ounce)
1 can kidney beans, drained and rinsed (8 ounce)
1/2 cup raisins
salt and pepper to taste
8 cups cooked brown rice
Prepare the brown rice according to package directions so you have enough for 8 servings.
Heat the oil in a large pot over medium heat, and cook the onion until tender.
Mix in the lentils and garlic, and season with curry powder, cumin, and cayenne pepper. Cook and stir 2 minutes.
Stir in the tomatoes, garbanzo beans, kidney beans, and raisins. Season with salt and pepper.
Reduce heat to low, and simmer at least 1 hour, stirring occasionally.
Yield: eight servings

Stir Fry Vegetables with Brown Rice
You will end up having a couple meals that you really enjoy and you will make over and over again during your fast. This recipe will likely be one of them! Not only is it very appetizing in its colorful presentation, but it is filling and tasty. Change the recipe to your own liking and with what you have available, but don’t skimp on the vegetables as that’s what makes this recipe unique and satisfying.
1 tablespoon sesame oil
3 green onions, finely chopped
3 tablespoons fresh ginger, minced
4 cups fresh broccoli, chopped
½ pound fresh green beans, chopped
2 carrots, peeled and sliced on diagonal
2 cloves garlic, minced
4 cups greens, chopped (kale, bok choy, spinach, collards, etc)
1 can sliced water chestnuts, drained
3 cups cooked brown rice
2 tablespoons soy sauce
1 ½ cups peas (if frozen run under water to thaw)
½ cup toasted sliced almonds
Heat a deep skillet or wok over medium heat for about 1 minute. Add oil and heat for 1 minute.
Add green onions and ginger. Sauté for 5 minutes.
Add broccoli, green beans, carrots, and garlic. Stir fry for 8-10 minutes.
Add greens and toss for about 2 minutes or until greens are wilted.
Stir in water chestnuts, brown rice, soy sauce, peas and almonds.
Serve as complete meal.
Yield: four servings
Tip: Serve this dish as a complete main dish along with a side of sliced fruit such as oranges, pineapple or mango. This is also a great recipe to double and then use the leftovers for lunch. Merely heat in the microwave or eat at room temperature.

Bean and Rice Casserole
Beans and rice combine to make a complete protein. So this casserole serves as an excellent source of protein during the Daniel Fast.
Preheat oven to 375
1 medium onion, chopped
2 cup uncooked brown rice
1 can red kidney beans (15 1/4 - 19 oz), drained and rinsed
1 can black beans (15 1/4 - 19 oz), drained and rinsed
1 can garbanzo beans (15 1/4 - 19 oz), drained and rinsed
1 can stewed tomatoes (14 1/2 - 16 oz), drained
1 can chopped mild chilies (4 oz), drained
10 ounces frozen green peas, thawed by placing under running water
1 cup frozen corn, thawed by placing under running water
In a 5-qt Dutch oven over medium high heat, sauté onion in liquid of your choice (balsamic vinegar, olive oil, water) until tender, stirring occasionally.
Add rice; cook while stirring until parched and slightly opaque.
Add beans, tomatoes, chilies and 3 1/2 cups of water to rice and onion in Dutch oven and bring mixture to boil.
Cover tightly place in oven, baking until rice is tender and liquid is absorbed (around 1 hour for brown rice).
Add peas and corn, adjust seasonings, and return to oven until heated through.
Yield: four servings

White Beans and Sauteed Vegetables
This is a very fast and flavorful dish. Add a salad and some sliced fruit and you have a very nice Daniel Fast meal!
2 cans white beans, drained
2 tablespoons olive oil
½ cup yellow onion, chopped
2 cloves garlic, minced
½ cup celery, finely diced
½ cup carrot, finely diced
¼ cup virgin olive oil (to drizzle after beans are dished up)
Salt and pepper to taste

Drain the white beans and set aside
Heat olive oil and then add all the prepared vegetables to the pan and sauté for until just done.
Add beans and heat thoroughly
Dish up on serving plates, drizzle with extra virgin olive oil. Salt and pepper to taste.
Yield: 4 servings
Tip: It is best to cook with regular old pure olive oil – save the more costly extra virgin oil for salads, drizzling, and dipping. When cooked, extra virgin oil actually turns bitter and the great flavors are cooked away! So use the less expensive pure olive oil for sautéing and frying.

Vegetarian Chili
This is a very easy to prepare and hearty meal. I make this even when I’m not on the Daniel Fast! 2 medium-sized green peppers, chopped
1 medium-sized yellow onion, chopped
1 zucchini, sliced
1 yellow squash, sliced
2 tablespoons salad oil
2 tablespoons chili powder
¾ teaspoon salt
¼ teaspoon ground red peppers
2 cups corn kernels (fresh or frozen)
2 16 oz. cans tomatoes (juice and all)
2 16 oz. cans pinto beans (juice and all)
2 16 oz. cans black beans (juice and all)
1 4 oz. can mild green chilies
1 4 oz. can of tomato paste

Chop and sauté in oil the peppers and onions. Add the sliced squashes, chili powder, salt, ground red peppers, and corn. When all the vegetables are soft but still firm, add the tomatoes, all the beans, the green chilies, and the tomato paste. Stir until just blended.
Bring to a boil and then reduce the heat. Let simmer for 20 minutes stirring occasionally to prevent sticking.
Yield: 6 generous servings

Southwestern Corn and Black Bean Salad
This bean, corn and nuts in this salad combine to create 19 grams of protein per serving. This is a very flavorful salad and easy to make ahead.
1 1/2 cups corn kernels (fresh or frozen)
1/3 cup pine nuts
1/4 cup lime juice
2 tablespoons extra-virgin olive oil
1/4 cup chopped fresh cilantro
2 (14.5 ounce) cans black beans, rinsed
2 cups shredded red cabbage
1 large tomato, diced
1/2 cup minced red onion
Freshly ground pepper and salt to taste just before serving.
Place pine nuts in a small dry skillet over medium-low heat and cook, stirring, until fragrant and lightly browned, 2 to 4 minutes.
Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add the corn, pine nuts, beans, cabbage, tomato and onion; toss to coat. Refrigerate until ready to serve.
Yield: 4 servings

Barley and Black Bean Salad
This is a very easy and quick recipe. Beans and barley make a complete protein, so this is an excellent meal when eating a meatless diet. Each serving has 12 grams of protein.
1 cup barley, cooked according to package directions
1 (15 ounce) can black beans, rinsed
1/2 cup corn (thawed if frozen)
1/3 cup chopped fresh cilantro
2 tablespoons lime juice
1 tablespoon extra-virgin olive oil
Pinch of cayenne pepper
Salt and freshly ground black pepper to taste
Combine cooked barley, beans, corn, cilantro, lime juice, oil, cayenne pepper, salt and pepper in a medium bowl. Serve on bed of chopped or torn lettuce.
Yield: 4 servings

Lentil Soup
2 tablespoons olive oil, plus extra for drizzling
1 medium onion, chopped
2 carrots, peeled and chopped
2 celery stalks, chopped
2 garlic cloves, chopped
Salt and freshly ground black pepper
1 (14 1/2-ounce) can diced tomatoes
1 pound lentils (approximately 1 1/4 cups)
2/3 cup pearl barley
11 cups vegetable broth (can substitute water)
4 to 6 fresh thyme sprigs
Heat the oil in a heavy large pot over medium heat. Add the onion, carrots, and celery. Add the garlic, salt, and pepper and sauté until all the vegetables are tender, about 5 to 8 minutes.
Add the tomatoes with their juices. Simmer until the juices evaporate a little and the tomatoes break down, stirring occasionally, about 8 minutes.
Add the lentils and pearl barley, mix to coat. Add the broth and stir. Add the thyme sprigs. Bring to a boil over high heat.
Cover and simmer over low heat until the lentils and barley are tender, about 40 minutes. Season with salt and pepper, to taste.
Ladle the soup into bowls, drizzle with olive oil and serve.
Six Servings

From The Verdant Life
Mushroom-Barley Soup
Adapted from The Simple Little Vegan Slow Cooker
Yield: About 4 servings
2 cups organic low-sodium vegetable broth
2 cups water
1-1/2 pounds fresh crimini mushrooms, sliced
1 small yellow onion, diced
1/2 cup pearled barley, uncooked
1 Tbsp Earth Balance vegan buttery sticks
2 tsp dried thyme
1 tsp grilled chicken seasoning (I used Trader Joe's 21 Season Salute)
1 tsp dark mushroom soy sauce per serving, to finish
Combine all ingredients except the soy sauce in a crock pot (slow cooker). Cook on low for 5-6 hours. Ladle into a bowl and spoon soy sauce on top.

Onion-Potato Soup
(Yield: 4 servings)
1 large yellow or Spanish onion, diced
1 large shallot, minced5-6 cloves garlic, minced
2 Tbsp olive oilpinch sea salt
1-1 1/2 lbs russet potatoes, scrubbed and diced (skins on or off, your choice)
1 cup mushroom stock or vegetable broth
3 cups water
1 Tbsp dried Italian herb mix (basil, oregano, thyme, rosemary)
1 tsp dark mushroom soy sauce
Fresh ground black pepper
In a large cast iron dutch oven, heat olive oil on low and add onions, shallots, garlic and salt. Stir to coat with oil and cover. Cook on low for 10-15 minutes, stirring occasionally, until onions are soft and translucent.Add potatoes, mushroom broth, water and dried herbs. Increase to high heat and bring to a boil. Boil until potatoes are cooked through (about 20-25 minutes). Remove pot from heat and, using a potato masher, break up the potatoes and onions until you reach your desired consistency.
If you prefer a smoother soup, this would be a great time to break out the immersion (stick) blender and go to town!After your mash job, add soy sauce and pepper and stir to combine. Serve immediately.

Arugula Salad with Toasted Pine Nuts and Fresh Grapefruit in a Citrus Agave Vinaigrette
Recipe courtesy Chloe Coscarelli- Cooking Channel
Prep Time:
10 min
Inactive Prep Time:
Cook Time:
4 to 6 servings

1 tablespoon olive oil
2 tablespoons apple cider vinegar
1 tablespoon agave nectar
1/4 cup grapefruit juice
1 (5-ounce) bag baby arugula
1/2 cup pine nuts, toasted
1 large grapefruit, segmented
Sea salt and freshly ground black pepper
To make the dressing: Blend the oil, vinegar, agave, and 1/4 cup grapefruit juice until combined. Adjust the proportions, to taste. Toss the arugula with the dressing and pine nuts, then season with salt and pepper. Top the salad with grapefruit segments.

Spinach and Cannellini Bean Dip
Recipe courtesy Giada De Laurentiis, 2008
Prep Time:
2 min
Inactive Prep Time:
5 min
Cook Time:
4 min
4 to 6 servings

2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
2 (6-ounce) bags baby spinach
1 (15-ounce) can cannelloni beans, drained and rinsed
1 tablespoon fresh lemon juice
1 tablespoon balsamic vinegar
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
In a large nonstick skillet, heat 1 tablespoon of the oil, over medium heat. Add the garlic and cook until fragrant, about 1 minute. Add 1/2 of the spinach and cook for 2 minutes until wilted. Repeat with the remaining spinach. Let the mixture cool for a few minutes.
Place the remaining olive oil, spinach mixture, cannelloni beans, lemon juice, balsamic vinegar, salt, and pepper in the bowl of a food processor.
Blend until the mixture is smooth. Transfer to a small serving bowl.

No comments: