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


  • Health Level


  • Serves


Total Shares 0


  1. 3-4 Ancho chili peppers
  2. 2 cups / 480 ml water
  3. ¼ cup / 60 ml olive oil
  4. 1 lb. / 454 g mushrooms, quartered
  5. 1 lb. / 454 g zucchini, diced
  6. 2 medium onions, diced
  7. 3 cloves fresh garlic, chopped
  8. 1 fresh red or green hot chili pepper, chopped or thinly sliced
  9. 1 Tbsp. / 5 g ground cumin
  10. 1 Tbsp. / 5 g ground coriander seed
  11. 3-4 sprigs of fresh thyme, chopped
  12. 1 tsp. / 1 g oregano or marjoram
  13. ¼ cup / 64 g tomato paste
  14. 12 oz / 340 ml beer
  15. 15 oz / 450 g black beans, cooked, drained, and rinsed
  16. 1 lime, juiced


  1. 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
  2. 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.
  3. Add tomato paste and stir for 1 minute; add in the beer and deglaze the pan.
  4. Stir in the beans
  5. Puree Ancho chilis in ½ cup of the water used to soften them, then add to the chili.
  6. Bring to a boil, then reduce heat and simmer for 10 minutes.
  7. Add lime juice before serving.

Serving size:1 cup / 240 g

Exchanges per Serving: 1 Carb, 1 Protein, 1 Fat, 1 Veg

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Comments 35

    • 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

    • 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.

  1. 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

  2. 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?


  3. 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…..

  4. 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)

  5. 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.

  6. 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

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