Low Sodium Hearty Bean and Corn Chili
Savor the bold flavors of this Low Sodium Hearty Bean and Corn Chili—a healthy, heartwarming dish that's perfect for any occasion. Packed with protein-rich kidney and black beans, sweet corn, and a medley of vibrant vegetables like bell peppers and jalapeño, this chili is a flavor celebration that doesn’t compromise on nutrition. Seasoned with smoky paprika, earthy cumin, and a kick of chili powder, every bite delivers a satisfying punch without excessive salt. Fresh lime juice adds a zesty finish, while optional cilantro brightens the dish further. Ready in under an hour, this low-sodium chili is ideal for meal prep or cozy family dinners. Serve piping hot and enjoy a wholesome, nutrient-dense meal that’s as comforting as it is delicious!
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 large onion, chopped
- 3 cloves garlic cloves, minced
- 1 medium red bell pepper, diced
- 1 medium green bell pepper, diced
- 1 small jalapeño, seeded and minced
- 15 ounces canned low sodium kidney beans, rinsed and drained
- 15 ounces canned low sodium black beans, rinsed and drained
- 15 ounces canned low sodium corn, drained
- 28 ounces canned no salt added diced tomatoes
- 6 ounces canned tomato paste
- 2 tablespoons chili powder
- 1 tablespoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 0.5 teaspoon black pepper
- 0.25 teaspoon cayenne pepper (optional)
- 1 lime, juiced
- 0.25 cup fresh cilantro, chopped (optional for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for about 5 minutes until it becomes translucent.
Stir in the minced garlic, diced red and green bell peppers, and the minced jalapeño. Cook for another 3 minutes until the peppers start to soften.
Add the rinsed kidney beans, black beans, and corn to the pot, stirring well to combine.
Pour in the diced tomatoes (with their juice) and the tomato paste, mixing to ensure everything is well incorporated.
Sprinkle the chili powder, ground cumin, smoked paprika, dried oregano, black pepper, and optional cayenne pepper over the mixture.
Stir the pot to evenly distribute the spices.
Once the mixture begins to simmer, reduce the heat to low. Cover the pot partially and let it cook for 45 minutes, stirring occasionally to prevent sticking.
After cooking, remove the pot from heat and stir in the lime juice.
Taste and adjust seasoning if necessary, keeping the low sodium requirement in mind.
Serve hot, garnished with chopped fresh cilantro, if desired.
Nutrition Facts
Calories |
1440 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.3 g | 30% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1350 mg | 59% | |
| Total Carbohydrate | 254.7 g | 93% | |
| Dietary Fiber | 81.9 g | 292% | |
| Total Sugars | 61.6 g | ||
| Protein | 70.2 g | 140% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 695 mg | 53% | |
| Iron | 33.2 mg | 184% | |
| Potassium | 6078 mg | 129% | |
*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.
