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

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

FAQs

How to thicken up crockpot chili? ›

How to Thicken Chili
  1. Simmer down. ...
  2. Stir in some finely ground cornmeal or masa harina. ...
  3. Mix in a scoop of cornstarch, all-purpose flour, or oats. ...
  4. Pile on the vegetables. ...
  5. Try more tomato paste. ...
  6. Mash some beans. ...
  7. Crumble up some corn chips.
Oct 28, 2023

Should chili be thick or soupy? ›

Nobody wants a thin chili because, honestly, then it's really just soup! 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.

How to thicken white chicken chili without cornstarch? ›

Adding quick oats to the chili is a healthy alternative to cornstarch and all-purpose flour. Add a tablespoon of quick oats to the chili and cook on medium-high heat. In about 3 minutes of cooking, they will absorb the excess liquid, giving you a thick, hearty chili.

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

In addition, broth, beer, and/ or water is usually added to produce the desired consistency in the pot of chili. I usually add one or two cups of beef broth. If you put tomatoes in the stew, this will also provide plenty of liquid.

What is the best ingredient to 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.

How do you thicken chili without carbs? ›

A low-carb thickener for chili could be xanthan gum or glucomannan powder. Both of these are low-carb, keto-friendly thickeners that can be used in small amounts to thicken chili without adding carbs.

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.

What adds depth of flavor to chili? ›

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.

Does chili thicken the longer it cooks? ›

Thin chili may just need time to cook down. Cook it uncovered low and slow, at least one hour, for it to thicken on its own. Cooking it uncovered allows for evaporation to reduce and concentrate the chili.

What is a good substitute for cornmeal in chili? ›

If you're looking for a white cornmeal substitute, then white corn grits are the best. But if you want to add that orangey, yellow colour, then use yellow grits.

Why put cornmeal in chili? ›

Mix in Cornmeal

According to Wofford, the ingredient will soak up the hot liquid, creating a creamy texture (like cooked polenta). Cornmeal will also add a pleasant corn flavor, which pairs well with common chili ingredients like bell peppers, tomatoes, and chili powder.

What is a substitute for masa harina in chili? ›

If the masa harina is used as a thickener (such as in chili), regular flour or cornmeal will give you the right texture, though the flavor won't be quite the same.

What is the secret to making good chili? ›

A cup of strong, brewed coffee will work wonders for your pot of chili, imparting a deep, roasted flavor that will make the chili taste like it simmered away all day long. For maximum flavor, reduce the coffee along with a blend of tomato paste, aromatic veggies and spices like we do in our Spicy Vegetarian Chili.

What is the best liquid to put in 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.

What spice gives chili its flavor? ›

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.

Can you thicken sauce in a crockpot? ›

Cornstarch, potato starch, and chickpea flour are a couple of pantry-friendly ways to thicken soups, stews, and sauces in the slow cooker. Just a tablespoon or two of any — added towards the end of cooking — will thicken sauces especially well.

How do you make chili a little more watery? ›

Add more water or tomato sauce if it's too thick. Keeping the lid on can keep the steam in resulting in thinner chili.

How do you fix chili that is too thick? ›

When your chili is too thick, it's easy to thin it out a bit. Just add some liquid. You can add beef, chicken, or veggie broth, or you can add a can of tomato sauce. You could add water, too, but it will dilute the flavor of the chili.

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