This healthy, fat-free and sodium-free vegan crock pot chili has beans, mushrooms, zucchini, bell peppers, and more. Each serving has 21 g of protein and 15 g of fiber.
This recipe comes from Dr. Joel Fuhrman's Eat to Live Cookbook.
Dr. Fuhrman, for those of you who may not know, is a physician who specializes in preventing and reversing disease through nutritional and natural methods. I have long been a fan of Dr. Fuhrman so I was only too happy when I was asked to review the book which is packed with 200 recipes for everything from smoothies to breakfast recipes, dips, salads, soups, main dishes, fast food and desserts. Most recipes are vegan-- in fact, the non-vegan recipe section is separated out at the end of the book so you don't have to go there unless you want to.
But this is not just a cookbook. Dr. Fuhrman includes valuable tips on living a "nutritarian" lifestyle-- a lifestyle that focuses on eating nutrient-rich, natural foods. Nutritarians, he adds, recognize that plant foods have disease preventive, therapeutic and life-extending properties.
Okay, so as vegans you already knew that, but it does feel good to have a doctor confirm it, doesn't it? The book also includes practical tips, like how to pick out the perfect fruit-- something I haven't mastered after years of being an eater and a cook. Do you know, for instance, how to tell the difference between a ripe starfruit and an unripe one?
The book even includes a list of Dr. Fuhrman's top 25 super foods and an Aggregate Nutrient Density Index (ANDI) score system for many common foods in our diets.
I bookmarked a ton of recipes as I flipped through this book, including Dr. Fuhrman's Famous Anti-Cancer Soup, Lemon Cauliflower Risotto, Quinoa Mango Salad, Goji Berry Walnut Squares with Chocolate Drizzle, and many more, but the first recipe I tried was the Crockpot Mushroom Chili because the recipe had instant appeal in these frigid days of winter. It contains a mix of vegetables and beans and was rich and smoky and absolutely delicious. Even better, it was fat-free and salt-free. A single serving of this chili packs 21 grams of protein and nearly 15 grams of fiber. How amazing is that?
Even Desi, my resident omnivore, loved the chili-- despite the fact that it was healthy. You know how those guys are! This is definitely going to be my go-to book in the new year.
More vegan chili recipes:
- Vegan Three Bean Chili
- Vegan White Bean Chili
- Chipotle Cumin Spiced Chili
- Instant Pot Vegan Chili
- Vegan Low Carb Keto Chili
Fat Free Vegan Crock Pot Chili
Equipment
Ingredients
- 1 onion, diced
- 2 garlic cloves, minced
- 1 green bell pepper, chopped
- 1 cup fresh or frozen corn kernels
- 1 zucchini, diced
- 8 ounces mushrooms, sliced
- 3 cups diced tomatoes, fresh or packaged in BPA-free cartons
- 3 cups cooked kidney or pinto beans or 2 15-ounce cans low-sodium or no-salt-added kidney beans
- ½ cup water
- 2 tablespoon chili powder
- 2 teaspoons cumin
- ½ teaspoon oregano
- Dash of cayenne pepper or to taste
Instructions
- Combine all infredients in a crock pot. Cover and cook on low for 7 hours.
Lynn
Omigosh. I made this today, & I was worried about the different number of veggies that were in here. I needn't have. It was good. I might add a little salt next time, but I had compliant corn muffins in the freezer, so I thawed a couple, cut them up and put them on the bottom of my bowl (as trained when growing up!) & poured the chili over it. Perfection! I will definitely make this again! Thank you so much for sharing the recipe. I love and respect Dr. Fuhrman!
Jane Wakefield
My goal for 2015 is to be as helpful as I can to as many people as possible to help others reach their nutritional goals. As for me I plan on just eating more greens.
John Alexander
I love chili, I love mushrooms, and I'm always looking for vegan versions of traditional dishes. I've been using Gardein with kidney beans, etc., for my recipe, but using mushrooms, which I eat tons of just roasted, is a great idea because I don't think the "fake meat" adds much to the flavor, and it's kind of expensive. What do you think of Gardein's products?
BTW, you have great blog: great recipes, great attitude, great writing. I'm a big fan!
Vaishali
Hi John, thanks for your kind words, and welcome to Holy Cow!
I agree on the fake meat-- it rarely has the right texture to substitute for meat, and is almost always bland. I have used some Gardein products and while they are good enough as vegan substitutes, they too don't have the right texture. And yes, they are expensive which is definitely a consideration for me.
I often just use TVP chunks when I want a "meaty" texture in stews and curries and when vegetable substitutes like mushrooms or eggplant won't do. They also add a strong protein hit, they are relatively easy to find compared to other meat substitutes, and they are also fairly inexpensive.
Have a great weekend! 🙂
Maddalen
Just posting once again ... I made this stew this AM with a few slight variations (cranberry beans, basil and much more hot peppers) - it was going to be for dinner, but hubby wanted some ... and he had seconds! SCORE! Thank you!
Vaishali
Maddalen, your additions sound delicious. Glad you liked it!
Maddalen
Hi Vaishali,
I am not Indian, but I cook a lot of Indian food. My husband and I just transitioned to Dr. Fuhrman-style eating, mostly to lose weight but also to get healthier. I've been inventing a lot ofIndian-style dishes for our dinners (spicy dhals with lots of greens and some tofu). It is weird not to be creating the seasoned oil, but the food seems to come out nice and tasty. I went looking for some Fuhrman-style recipes (or at least recipes that I can adapt for Fuhrman-style eating) and found your site! I'm really happy I did, and plan to browse it for inspiration and recipes. Thank you!
Vaishali
Hi Maddalen, welcome to Holy Cow! and so happy you found your way here. 🙂 I love the Fuhrman style of eating too and try to follow his GBOMBS guide whenever possible. Hope you find what you need here, and let me know if you have questions!
Nancy Rakoczy
I resolve to cook and eat more vegan for health reasons.
Paula Lepler
This mushroom chili looks great! I am attempting to drink more water and amp up my veggie intake this year, while decreasing "bad" carbs.
paula rothman
to be more patient with others when educating about vegan lifestyle
Krithika
Hi Vaishali,I enjoy reading your posts! My New Year resolution is to incorporate more fruits and veggies into my diet. I recently got myself a Nutribullet and have been using it diligently.
Vaishali
Hi Krithika, great resolution. I have never used the Nutribullet but it sounds like a good tool.
Teneko
Oh my! I came here for the first time today while searching for some dairy-free alternatives for Palak Paneer.
My NY Resolution? I need to be more strict about being gluten-free. Too often, I sneak in a little something at a restaurant that I know probably has gluten in the sauce and think it won't be a problem...but sadly, it is.
Hand in hand with that is to take the time to cook more for myself and my fiancé. There is a bag of red lentils in my cupboard begging to be made into dal soup!
lavanya
Hi vaishali
long time reader . I have enjoyed reading your posts over the years and trying a lot. I have been diagnosed diabetic recently. My goal for 2014 is to make changes in the food andlifestyle so I can try and beat it.
Vaishali
Hi Laavanya, thanks for the comment! I am thrilled you've enjoyed the blog. Good luck with your health. As you likely already know, a vegan diet is highly beneficial for diabetics and I hope you will beat it!
Peace
Have more meaningful conversations.
Sunila
Wishing you and your dear ones a Very Happy Healthy & Peaceful New Year!
Was browsing through T.S.Eliot 's verses on the last day of 2013 and promptly decided upon his last line..."
... And to make an end is to make a beginning.”
-- T. S. Eliot
And so I shall , by carving some quality time for - spending more time with family, my reading, volunteer work, & looking at the positive side of life !..
Vaishali
Sunila, that's lovely. Here's to carving more quality time and looking at the positive side of life! 🙂
Twilla Hill
My resolution is to live a more healthy life and get as many of my family and friends to do the same
Vaishali
Sounds wonderful, Twilla. Good luck, and hope you get to your goals!
One Vegan Fatty
My resolution is to quit procrastinating and see my projects through to completion!
Vaishali
A noble resolution! Good luck, and hope this new year gets you to your goals.
Vijaya
Hi Vaishali!
Happy new year to you. My new year's resolution is to inspire people around me to lose weight that they have always wanted to (atleast get them started). I lost 85 lbs in 2013 myself 🙂
Vaishali
Vijaya, that is amazing- kudos to you, and maybe you could keep me on track too. 🙂
thesingingmama
My new year resolution is to take it easy and spend more time with my family.
Vaishali
Spending more time with family is on my list too. Happy new year!
chitra
Happy New Year Vaishali! I hope I will watch less TV and read more.
Vaishali
Hi Chitra, I could definitely use that resolution -- watching less TV -- although I don't know if I dare do it. 🙂 I am hopelessly addicted. 🙂 A very happy new year to you.
Diana
My resolution is to cook. more. indian. food! In fact I came to your blog tonight in search of inspiration. Oh how I miss those delicious flavors from my time in India. I love your blog, your chattering and all the delicious recipes you post for us to drool over. I often wish I could be a recipe tester in your kitchen!! Happy New Year Vaishali! ~Diana
Vaishali
Diana, a very happy new year to you! I would love to have you as a recipe taster in my kitchen, or at the least as a guest for dinner if you ever happen to be in town. Thanks for your kind words!
Vaishali
Hi Vani, those are great resolutions, and ones I have no doubt you will accomplish. I am in awe of anyone who can run a marathon. I plan to post even more gluten-free recipes this year, so stay tuned for those. A very happy new year to you.
Anusha
Your husband is right ..... For me, what truly sets your blog apart is your passionate style of writing, especially about being a vegan. When I receive one of your mails, I run to open it as much for the chatter as for your recipe. You have an unique style of writing that pulls the reader in. I truly enjoy reading your blog. My new year resolution is to be more patient with my kids and lose 20 pounds... Tell me who doesn't want to lose weight? 🙂 😉 Happy new year wishes to you and your family. 🙂 Here is looking forward to a healthy, peaceful and happy 2014 !!! 🙂
Vaishali
Hi Anusha, thank you for your very kind message-- you made my day. 🙂 I promise to chatter more -- I definitely want to. And yes, who doesn't want to lose weight? I definitely need to. And I could also definitely use some patience in my life. A very happy new year to you and your family.
Glait
To Paint and draw more.
Vaishali
How lovely. Here's wishing you a 2014 full of beauty and color.
Linda
My apologies if myfirstcomment went through, but it looked like something went wrong. My resolution is to gain control of my health this year. I love your photos as always!
Linda
The chili photos look amazing! I have missed your blog- liked you on Facebook but rarely get updates. I will subscribe again today. My New Years resolution is to gain control of my health again. I was very sick these last two years and handed things over to my doctors who did a great job, but it's time for me to wean off meds and live life with independent joy again;)
Vaishali
Hi Linda, You sound determined and I know you will do it. here's wishing you a 2014 full of good health and happiness.
Jennifer Arent
My resolution this year is to not participate in self-hatred. I get depressed and get in a downward spiral of binge eating. 2014 is the year I break free of my disorder!
Vaishali
Jennifer, not participating in self-hatred is a good resolution, and one many of us could adopt. It's certainly going on my list. Thanks for the inspiration.
N
To be more patient with my kids and to work on better self care:)
Happy new year!
Vaishali
N, Happy new year, and that's a great resolution.
Joanne T Ferguson (@mickeydownunder)
G'day! The recipe and photo look yum and healthy, true!
Happy New Year! Cheers! Joanne
Vaishali
Thanks, Joanne, and very happy new year to you.
kathy aday
Your recipies always sound delicious!! My resolution is to keep working out and lose my belly fat.
Vaishali
Thanks, Kathy.
Deborah
I hope to become more active from my sedentary life (had breast cancer last year and can't seem to get going again). Love your blog and following it for years. Don't worry about posting too much chat, what you do for us is very appreciated even without it.
Vaishali
Deborah, kudos to you for getting so far! I have a feeling this new year is going to be really great for you. 🙂 Thanks for your kind words about the blog.
Kitty
I want to exercise more.
Vaishali
Ditto.
Ellen Lederman
I organize the Atlanta Vegan and Healthy Lifestyle Celebration Meetup. I have some members who aren't vegan or even vegetarian. And some of the vegans are far from nutrarians. I resolve to learn a little more about the nutritarian philosophy and techniques to help them make better choices. It's not enough just to say that vegan food is yummy, cruelty-free, and "healthy"----have to really become an expert in this. I've heard of Dr. Fuhrman, but never read any of his books. Would love it and make good use of it!
Was really scared when I couldn't get on to your site a few minutes ago (looking for the mango quick bread recipe). Glad you are up and running and that I can look forward to your blog for 2104! By the way, your banana cupcake muffins with the peanut butter frosting are great---but I had some frosting left over. You'll never guess how I used it up? Warmed up, as a dip for apple slices. Yum! So I got double mileage out of your recipe.
Anonymous
To maintain a regular meditation practice.
Vaishali
I've been resolving to start meditating for ever now and never did it. This might be the year. Thanks for the inspiration.
twoveganboys
Happy New Year. My resolutions are: garden more, make great gf foods for my autistic son, and cherish every moment with my boys, and my husband.
twoveganboys
Happy New Year. My resolutions are: garden more, make more gf eats, and treats for my autistic son, and cherish every moment with my beautiful boys, and husband. -Krys
Vaishali
Krys, those are great resolutions. Here's wishing you great success, and a very happy 2014 to you, your husband and your boys.
Samantha V.
My New Years Resolution is to get my family on board to eating healthy.
Vaishali
Me too!
Boiling
To have less milk and milk products. I am a vegetarian but I am decreasing my dairy intake for health reasons
Vaishali
That's wonderful. A happy new year to you!