This vegan high-fiber flavor fest is a healthy meal-in-one.
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Preparation Time
10 minutes
Cooking Time
40 minutes
Difficulty Rating
2
Health Level
5
Serves
8
Ingredients
- 3-4 Ancho chili peppers
- 2 cups / 480 ml water
- ¼ cup / 60 ml olive oil
- 1 lb. / 454 g mushrooms, quartered
- 1 lb. / 454 g zucchini, diced
- 2 medium onions, diced
- 3 cloves fresh garlic, chopped
- 1 fresh red or green hot chili pepper, chopped or thinly sliced
- 1 Tbsp. / 5 g ground cumin
- 1 Tbsp. / 5 g ground coriander seed
- 3-4 sprigs of fresh thyme, chopped
- 1 tsp. / 1 g oregano or marjoram
- ¼ cup / 64 g tomato paste
- 12 oz / 340 ml beer
- 15 oz / 450 g black beans, cooked, drained, and rinsed
- 1 lime, juiced
Directions
- Seed and stem Ancho chili peppers. Add to a large lidded saucepan with water, and bring to a boil. Reduce heat to low, cover, and simmer for 10 minutes
- In a large pot, heat olive oil over medium high heat. Add mushrooms, brown for 7 to 8 minutes, then add zucchini, onions, garlic, chili peppers, spices, herbs, salt and pepper; stirring frequently for 10 minutes.
- Add tomato paste and stir for 1 minute; add in the beer and deglaze the pan.
- Stir in the beans
- Puree Ancho chilis in ½ cup of the water used to soften them, then add to the chili.
- Bring to a boil, then reduce heat and simmer for 10 minutes.
- Add lime juice before serving.
Serving size:1 cup / 240 g
Exchanges per Serving: 1 Carb, 1 Protein, 1 Fat, 1 Veg
This recipe sounds great. I think I will try it.
Can you eat black beans on a Keto diet
Hi, Poephol. Generally not. This recipe is not keto, but rather part of our regular low-carb route.
Very Good
Hi, now what does 1 exchange mean??? Also, I never bought fresh tuna. How do I purchase that at the seafood counter. Is it tuna steaks?
Hi, Keto57. Yes, fresh tuna = tuna steaks.
An exchange is a unit of nutrients assigned to food groups, used as building blocks for a meal. Exchanges are used by dietetic and diabetic organizations around the world to help people plan meals for healthy weight maintenance and a healthy metabolism. Each exchange translates to the following approximate nutritional value:
Carbohydrate: 15 grams carbohydrate + up to 3 grams protein
Protein: 7 grams protein + up to 5 grams fat
Fat: 5 grams fat
Vegetable (non-starchy): up to 5 grams carbohydrate + up to 2 grams protein
Fruit: 15 grams carbohydrate
Sweet: up to 15 grams carbohydrate + up to 5 grams fat
Can’t wait to get going with this. Also showing this to my son who is trying to lose weight more than me.
Hi, jqlauda. That’s fantastic! If you want to know what portions he should have relative to yours, you can post here his age, height, weight, and general physical activity level, and I will get back to you with a recommendation.
I want to also cook for my family, could I use the 15 bean soup instead of black beans
Hi, Deb82761. 15-Bean Soup® by Hurst Beans is more processed a product than we would recommend (it contains “hydrolyzed soy protein,” for example, which is one of the “5 Foods to Avoid” that we mention in our introductory video. I suggest to just use a no-frills bean mix (such as Bob’s Red Mill, or something you can buy in bulk), and add natural seasonings such as those we recommend in this recipe, or if you want something prepackaged, check out options at Trader Joe’s or Whole Foods Market.
If I want to add meat, what do you think is best to use?
Hi, Deb82761. Any “species” of meat is fine – we just recommend that it be of high-quality, including pasture-raised or grass-fred. When you do use meat, keep in mind that each ounce is a protein exchange.
Can i add vegetarian meat crumbles
Hi, Mjb123. Each 1/4 cup (60 ml) = 1 protein exchange.
Hi, for starters, I am just taking in all your excellent information. Not able to start the programme proper yet until
I have checked with my Doctor re blood pressure, which may take some time. However, I did try the egg mayonnaise but substituted mayo with quarter avocado, very nice.
I am impressed with programme.
Rita Baxter
I can’t eat spivey foods…Can I just omit the hot peppers and use regular peppers? I also don’t eat onions or garlic… I am a very bland eater. Thought I would add black beans and kidney beans …What do you think?
Sally
Hi, Sally. All of those modifications are absolutely fine.
Can I substitute the black beans with kidney beans? The beer with veg stock? Thanks let me know…..
Hi, Mandy. Absolutely! Those are great ideas.
I just thew a an of black beans, a can of dark red beans, a can of “El Roto” chiles/tomatoes salsa, a bag of frozen green peppers, a bag of red/yellow/green/sliced onion mix, a can of Fire roasted tomatoes into a Pam sprayed 5 quart slow cooker. I added 3 cloves of squashed fresh garlic, some garlic powder, cayenne powder, chili powder and some sea salt. I put it on high and will cook for 7-8 hours. At about 6hour mark I will add sliced fresh mushrooms.
I will let you know if it comes out okay. Thanks—and isn’t this program just incredible???It will even print out your shopping list! Wow! This is my first week…..
What can I replace the beer with. We don’t drink alcohol?
Hi, koenig0107. Low-sodium vegetable broth or even the cooking water from vegetables is excellent.
Does anyone know if this can be frozen as it sound like a great recipe but I’m cooking for just myself.
Hi, Daddo. This recipe can definitely be frozen. You can also use our guide (http://www.trimdownclub.com/reducing-the-size-of-recipes) to limit how much you prepare.
Hi, this is a recipe sounds wonderful and sure to satisy both meat eaters and vegetarians / vegans. If strict vegetarians / vegans its worth checking whether the beer is acceptable for you, as some beers are not vegetarian, i.e. where the Brewer uses animal products in the filtering process (more likely to be cask ales than lager)
A great point, Andrea! Thanks 🙂 P.E.T.A. has a comprehensive list of safe beers here – http://www.peta.org/about-peta/faq/which-beers-are-suitable-for-vegans/.
Hi, gdrewg. It is your choice – just note that lager has more carbohydrates, so a draft would be the conservative choice.
An Ancho Chili is a dried mild pepper that is sold in the produce section of grocery stores in a bag. Because they’re dried they last forever in the pantry.
My Cuban friend suggested using black beans from the can when I mentioned that I could not get the packaged beans soft enough. ( black beans are a big dish of the Cuban culture). To make sure there is less sodium just rinse the beans before you start cooking.
Want to have a go at this but what are black beans? is beer ale or larger?
Hi, JaneyW. Ancho (also known as poblano) is just a mild green chili pepper. Any will do.
This looks wonderful! Perfect for fall. Please tell me what is an Ancho pepper?
I tried and liked it to reduce calories I left out beer and olive oil and rinsed the bean first soakin over night and flushing them w water repeatedly and then spread them on a bath towel patted them dry and place them all spread out in the sun to half dry them and as needed added more water
Hi, rpotik. Low-sodium tomato juice or vegetable broth/stock would be just fine.
Are there any substitutes for the beer (so sorry I don’t drink alcohol.?