Photo by Tom Paolini on Unsplash
Looking for Daniel-Fast-friendly meals that don’t require much cooking experience? These simple recipes use basic ingredients, common shortcuts (frozen veggies, canned beans), and easy steps you can repeat all week.
Servings: 4–6
You’ll need:
1 cup dry lentils (brown/green), rinsed (or 2 cans lentils, drained/rinsed)
6 cups vegetable broth or water
2 cups frozen mixed vegetables
1 can (14–15 oz) diced tomatoes (optional)
1 tsp cumin
1 tsp paprika
1/2 tsp black pepper
Salt to taste
Optional: 1/2 onion (diced) + 2 cloves garlic (minced)
How to make it:
Sauté onion/garlic (optional) 2–3 minutes (use a splash of water or olive oil).
Add lentils + broth/water. Bring to a boil.
Reduce to simmer 20 minutes.
Add frozen veggies (and tomatoes if using). Simmer 10 more minutes.
Season to taste. Add water or additional veggie broth if you want it thinner.
Easy upgrades: Stir in spinach at the end, or serve over brown rice.
Servings: 4
You’ll need:
2 medium sweet potatoes, peeled & cubed (about 4 cups)
2 cans black beans, drained & rinsed
1–2 cups cooked brown rice or quinoa (microwave pouch works great)
1 tbsp olive oil (optional)
1 tsp chili powder
1/2 tsp cumin
1/2 tsp salt (or to taste)
How to make it:
Heat oven to 400°F.
Toss sweet potato cubes with oil (optional), chili powder, cumin, and salt.
Roast 25–30 minutes, flipping once.
Warm beans (microwave or stovetop with a splash of water).
Build bowls: rice + beans + roasted sweet potatoes.
Optional toppings: avocado, cilantro, lime juice.
Servings: 2
You’ll need:
1 cup old-fashioned oats
2 cups water (or unsweetened plant milk if you use that)
1 apple, diced (or 1 cup frozen apples)
1 tsp cinnamon
Pinch of nutmeg
Pinch of salt
How to make it:
Bring water to a simmer.
Add oats + apples + spices.
Cook 5–7 minutes, stirring occasionally.
Add a splash more water to loosen if needed.
Make-ahead idea: Cook a double batch and reheat with a splash of water.
Servings: 4
You’ll need (choose what you like):
4–6 cups vegetables total (broccoli, carrots, Brussels sprouts, onions, cauliflower)
1 tbsp olive oil (optional)
1 tsp salt
1/2 tsp black pepper
1 tsp garlic powder (optional)
How to make it:
Heat oven to 400°F.
Chop veggies into bite-size pieces.
Toss with oil (optional) + seasonings.
Roast 25–35 minutes, stirring once halfway.
How to eat it: Serve over brown rice/quinoa, or add chickpeas to make it a full meal.
Servings: 4
You’ll need:
2 cans chickpeas, drained & rinsed
1 can (28 oz) crushed tomatoes (or 2 cans diced tomatoes)
2 cups frozen vegetables (or 3 cups fresh chopped)
1–2 tsp Italian seasoning
1 tsp paprika
1/2 tsp garlic powder (or 2 cloves garlic)
Salt + pepper to taste
Optional: 1–2 cups baby spinach
How to make it:
Add tomatoes, chickpeas, veggies, and seasonings to a pot.
Simmer 15–20 minutes.
Stir in spinach at the end until wilted.
Serve as-is or over rice.
Optional twist: Add a squeeze of lemon to brighten it up.
Servings: 4
You’ll need:
1 can black beans + 1 can kidney beans (or pinto)
1 can diced tomatoes
1 cup frozen corn (optional)
1–2 tsp chili powder
1/2 tsp cumin
Salt + pepper to taste
How to make it:
Dump everything into a pot.
Simmer 10–15 minutes.
Serve hot (even better the next day).
Servings: 1–4
You’ll need:
1 potato per person (russet or sweet potato)
Toppings: black beans, diced tomatoes, steamed frozen broccoli, avocado
How to make it:
Wash potato and poke with a fork 6–8 times.
Microwave 5 minutes, flip, microwave 3–5 minutes more (until soft).
Split open and top with warm beans + veggies. Salsa or your favorite dairy-free sauce is a great addition, too.
