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Daniel Fast Lentil Soup - Simple, Hearty, and Nourishing

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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • Lentils: 1 1/2 cups dry brown or green lentils, rinsed and sorted
  • Olive oil: 1–2 tablespoons (optional, for sautéing)
  • Onion: 1 large, diced
  • Garlic: 3–4 cloves, minced
  • Carrots: 2 medium, diced
  • Celery: 2 stalks, diced
  • Tomatoes: 1 can (14.5 oz) diced tomatoes, no salt or additives
  • Vegetable broth or water: 6 cups (look for unsweetened, clean-ingredient broth; water also works)
  • Leafy greens: 2 cups chopped kale or spinach
  • Spices: 1 1/2 teaspoons ground cumin, 1 teaspoon smoked paprika, 1/2 teaspoon turmeric
  • Dried herbs: 1 teaspoon dried thyme or Italian seasoning
  • Bay leaf: 1
  • Lemon: 1, for juice and zest
  • Salt and pepper: To taste (optional, if you include sodium during your fast; if not, use extra herbs and lemon)
  • Optional boosters: A pinch of red pepper flakes, chopped fresh parsley, or a splash of apple cider vinegar

Method
 

  1. Prep the basics: Rinse the lentils and pick out any debris. Dice the onion, carrots, and celery. Mince the garlic. Wash and chop the greens.
  2. Sauté the vegetables: Warm olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook 5–7 minutes, stirring, until softened and fragrant. Add garlic and cook 30 seconds more. To avoid oil, dry-sauté with a splash of water as needed.
  3. Layer the spices: Stir in cumin, smoked paprika, turmeric, and dried thyme. Toast 30–45 seconds to wake up the flavors.
  4. Add lentils and liquids: Pour in the lentils, diced tomatoes, and broth or water. Drop in the bay leaf. Stir and bring to a gentle boil.
  5. Simmer: Reduce to a simmer, cover loosely, and cook 25–35 minutes, stirring occasionally, until lentils are tender but not mushy. Add more liquid if needed.
  6. Finish with greens: Stir in kale or spinach and cook 3–5 minutes, just until wilted and vibrant.
  7. Brighten and balance: Remove the bay leaf. Add lemon juice (start with 1 tablespoon) and a little zest. Adjust seasoning with salt and pepper if using; otherwise, add extra herbs, a splash of vinegar, or more lemon for brightness.
  8. Rest briefly: Let the soup sit off heat for 5 minutes. This helps the flavors settle and the texture thicken slightly.
  9. Serve: Ladle into bowls and top with chopped parsley or red pepper flakes if you like gentle heat.