Fat-Free Vegan Crock Pot Chili | Holy Cow! Vegan Recipes (2024)

Published: · Modified: by Vaishali · This post may contain affiliate links · 63 Comments

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Total time: 7 hours hours 15 minutes minutes

Thishealthy, 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.

Fat-Free Vegan Crock Pot Chili | Holy Cow! Vegan Recipes (1)

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.

Fat-Free Vegan Crock Pot Chili | Holy Cow! Vegan Recipes (2)

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.

Fat-Free Vegan Crock Pot Chili | Holy Cow! Vegan Recipes (3)

More vegan chili recipes:

  • Vegan White Bean Chili
  • Instant Pot Vegan Chili
  • Vegan Low Carb Keto Chili

Fat-Free Vegan Crock Pot Chili | Holy Cow! Vegan Recipes (4)

No-Oil Vegan Crock Pot Chili Recipe

A healthy, fat-free and sodium-free crock pot chili. This recipe has 21 g of protein and 15 g of fiber in a single serving.

4.94 from 15 votes

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Course: Main

Cuisine: American

Diet: No Added Oil, Vegan, Vegetarian

Prep Time: 15 minutes mins

Cook Time: 7 hours hrs

Total Time: 7 hours hrs 15 minutes mins

Servings: 4 servings

Calories: 286kcal

Author: Vaishali · Holy Cow Vegan

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.

Nutrition Facts

No-Oil Vegan Crock Pot Chili Recipe

Amount per Serving

Calories

286

% Daily Value*

Fat

2.5

g

4

%

Fiber

14.9

g

60

%

Protein

21

g

42

%

* Percent Daily Values are based on a 2000 calorie diet.

Tried this recipe?Please leave a comment and recipe rating below!

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Fat-Free Vegan Crock Pot Chili | Holy Cow! Vegan Recipes (5)

About Vaishali

Hi! I'm Vaishali, a journalist turned food blogger. At Holy Cow Vegan I share easy, tasty recipes made with clean, wholesome ingredients that the entire family can enjoy.

Reader Interactions

Comments

    Leave a comment:

  1. Lynn

    Fat-Free Vegan Crock Pot Chili | Holy Cow! Vegan Recipes (6)
    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!

    Reply

  2. 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.

    Reply

  3. 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!

    Reply

    • 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! 🙂

      Reply

  4. 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!

    Reply

    • Vaishali

      Maddalen, your additions sound delicious. Glad you liked it!

      Reply

« Older Comments

Fat-Free Vegan Crock Pot Chili | Holy Cow! Vegan Recipes (2024)

FAQs

How do I make my chili thicker in a crock pot? ›

Mix in a scoop of cornstarch, all-purpose flour, or oats.

For 1 tablespoon of flour, use 2 tablespoons of water. No slurry is required for the absorbent oats; simply stir in 1 to 2 tablespoons. In all cases, allow the chili to simmer for 5 to 10 minutes more, and you should notice it thicken up.

Should chili be thick or soupy? ›

Chili should be thick and hearty enough to be a meal on its own, but sometimes there's just a bit more liquid than you want in the pot. While you can simply keep simmering the chili, that method risks overcooking softer ingredients like the beans, losing all your nice texture to mushy monotony.

What liquid to add to chili? ›

Chili cooks low and slow, so you need enough liquid to tenderize the meat and keep everything from drying out. That liquid should also add flavor to the chili, so use chicken, beef, or vegetable stock, or beer.

How to make chili more flavorful? ›

Elevate with Extra Flavor

Elevate your chili recipe by adding an extra layer of flavor. Cocoa powder, bacon, cinnamon, ground coffee and tomato paste will all add a rich sweet & salty flavors that are sure to surprise and delight.

What ingredient will thicken chili? ›

The good news is there are lots of easy ways to thicken up your chili with ingredients you likely already have in your pantry— flour, cornmeal, pureed beans, cornstarch, or even crushed tortilla chips will help do the job, along with some good old extra simmering time.

What is the best thickener for chili? ›

Cornmeal is one of our go-to thickening agents for chili. Unlike all-purpose flour, this Southern pantry staple adds a subtle earthy flavor to the chili in addition to thickening it up. You can use white or yellow cornmeal that is fine to medium-grain.

How to thicken vegan chili? ›

To thicken a sauce without changing the flavour, I use powdered arrowroot. In a bowl, put a tablespoon of arrowroot powder with a small amount of cold water. Mix well then slowly add a few tablespoons of the excess liquid from your chilli.

Does tomato paste make chili thicker? ›

Not only will tomato paste add a tangy flavor to the dish, but it will also act as a thickening agent. For this purpose, you can use homemade or store-bought tomato paste. Add 1 can of the paste to your pot of chili, stir the mixture, and let it cook on medium heat for about 30 minutes.

Is it better to use cornstarch or flour to thicken chili? ›

Use All-Purpose Flour or Cornstarch

All-purpose flour and cornstarch are useful for thickening chili, as well as sauces, soups, and stews. However, you'll want to avoid adding these ingredients directly to your recipe, as this will result in clumps.

What not to put in chili? ›

Beans and non-vegetable fillers such as rice and pasta are not allowed." If that sounds a bit uptight, the ICS's Homestyle Chili competition defines chili as: "any kind of meat, or combination of meats, and/or vegetables cooked with beans, chili peppers, various spices, and other ingredients.

What is the secret to really good chili? ›

Cook it long enough

Chili recipes need time for flavors to meld and come together, and collagen-rich meat (like chuck roast or ground beef) needs 90 minutes to two hours to fully break down and become tender. If you don't have time for a long simmer, try using a slow cooker or making it the day before.

What is the most important spice in chili? ›

Most Common Chili Spices. Cumin, Chile Powders, and Paprika are the most common spices in chili followed by garlic, onion, coriander, Mexican oregano, and bay leaves. These ingredients can be combined to create a savory and well-balanced pot of top notch comfort food.

Does chili need tomato paste? ›

Tomato paste is a great way to add bonus tomato flavor, and thickness, to a chili recipe. To get the best flavor it needs to be browned. Add a couple tablespoons (or a whole can if you want a thicker soup base) directly to the pan after cooking the meat and onions.

When to add onions to chili? ›

In a large pot over medium heat, heat the oil. Add the onions, garlic, and red pepper; cook, stirring frequently, until softened, 4 to 6 minutes. Add the beef and increase the heat to high; cook, stirring with wooden spoon to break the meat into ¼-inch pieces, until the beef is browned, 10 to 12 minutes.

How do you fix chili that has no flavor? ›

How to Give Chili a Flavor Boost
  1. Add something acidic. ...
  2. Try to identify what about your chili is boring. ...
  3. Add tomato paste. ...
  4. Drop in some chocolate. ...
  5. Embrace pickling liquid. ...
  6. Stir in some molasses.

What to do if my chili is too watery? ›

If your chili is too watery, there are a few steps you can take to thicken it: Simmer Longer: Continue cooking the chili uncovered over low heat to allow excess liquid to evaporate. Add Thickeners: Mix a small amount of cornstarch or flour with cold water and add it to the chili. Cook while stirring until it thickens.

What can I add to chili to make it more soupy? ›

Add more water or tomato sauce if it's too thick. Keeping the lid on can keep the steam in resulting in thinner chili. Also, if I cook chili in the crock pot it is usually thinner, as the lid collects the steam rather than it evaporating.

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