Low Sodium 5 Bean Chili
Packed with bold flavors and hearty nourishment, this Low Sodium 5 Bean Chili is a guilt-free twist on a classic comfort food. Brimming with a colorful medley of five no-salt-added beans—black, kidney, pinto, garbanzo, and great northern—this vegan-friendly chili is a protein- and fiber-rich powerhouse. Fresh vegetables like zucchini, carrots, and bell peppers lend vibrant texture and wholesome flavor, while a blend of smoked paprika, chili powder, cumin, and oregano ensures a robust and smoky depth. Simmered with low-sodium vegetable broth and diced tomatoes, this one-pot wonder is perfect for a cozy weeknight dinner or meal prep. Ready in just over an hour, this low-sodium chili serves as a delicious, heart-healthy option that doesn't compromise on taste.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 whole large onion, diced
- 4 whole cloves garlic, minced
- 1 whole green bell pepper, diced
- 1 whole red bell pepper, diced
- 1 large carrot, diced
- 1 medium zucchini, diced
- 28 ounces canned no salt added diced tomatoes
- 15 ounces canned no salt added black beans, drained and rinsed
- 15 ounces canned no salt added kidney beans, drained and rinsed
- 15 ounces canned no salt added pinto beans, drained and rinsed
- 15 ounces canned no salt added garbanzo beans, drained and rinsed
- 15 ounces canned no salt added great northern beans, drained and rinsed
- 3 tablespoons chili powder
- 2 teaspoons ground cumin
- 1 teaspoon smoked paprika
- 0.5 teaspoon ground black pepper
- 1 teaspoon dried oregano
- 2 cups water or low sodium vegetable broth
- 1 whole bay leaf
Instructions
Heat olive oil in a large pot over medium heat.
Add diced onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic, green bell pepper, and red bell pepper. Cook for an additional 3 minutes.
Add the diced carrot and zucchini, and continue to cook for about 5 minutes, stirring occasionally.
Pour in the canned diced tomatoes, and stir to combine.
Add the drained and rinsed black beans, kidney beans, pinto beans, garbanzo beans, and great northern beans to the pot.
Sprinkle the chili powder, ground cumin, smoked paprika, black pepper, and dried oregano over the mixture. Stir well to incorporate the spices.
Pour in the water or low sodium vegetable broth and add the bay leaf.
Bring the mixture to a boil, then reduce heat to a simmer.
Cover the pot and let it simmer for about 30 minutes, stirring occasionally.
Remove the bay leaf before serving.
Serve hot and enjoy!
Nutrition Facts
Calories |
2184 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.8 g | 57% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 612 mg | 27% | |
| Total Carbohydrate | 368.4 g | 134% | |
| Dietary Fiber | 117.8 g | 421% | |
| Total Sugars | 65.8 g | ||
| Protein | 107.1 g | 214% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 856 mg | 66% | |
| Iron | 41.1 mg | 228% | |
| Potassium | 7589 mg | 161% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
