Low Sodium Hearty Bean and Corn Chili

Packed with bold flavors and wholesome ingredients, this Low Sodium Hearty Bean and Corn Chili is an irresistible, heart-healthy twist on a classic comfort food. Loaded with protein-rich kidney and black beans, sweet bursts of corn, and the natural zest of low-sodium tomatoes, this chili is a nourishing option for weeknight dinners or meal prep. The smoky warmth of chili powder, cumin, and paprika balance perfectly with the brightness of fresh lime juice, while the optional jalapeño and cayenne pepper add just the right amount of heat. Ready in under an hour, this one-pot wonder is a flavorful, low-sodium meal that’s perfect for anyone watching their salt intake. Top it with chopped cilantro for a fresh finish, and enjoy every hearty, satisfying bite.

Nutriscore Rating: 88/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

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)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and sauté for about 5 minutes until it becomes translucent.

Step 3

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.

Step 4

Add the rinsed kidney beans, black beans, and corn to the pot, stirring well to combine.

Step 5

Pour in the diced tomatoes (with their juice) and the tomato paste, mixing to ensure everything is well incorporated.

Step 6

Sprinkle the chili powder, ground cumin, smoked paprika, dried oregano, black pepper, and optional cayenne pepper over the mixture.

Step 7

Stir the pot to evenly distribute the spices.

Step 8

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.

Step 9

After cooking, remove the pot from heat and stir in the lime juice.

Step 10

Taste and adjust seasoning if necessary, keeping the low sodium requirement in mind.

Step 11

Serve hot, garnished with chopped fresh cilantro, if desired.

Nutrition Facts

Serving size	(2373.0g)

Amount per serving	% Daily Value*
Calories	1440.1

Total Fat 23.3g	0%
Saturated Fat 2.9g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 1350.1mg	0%
Total Carbohydrate 254.7g	0%
Dietary Fiber 81.9g	0%
Total Sugars 61.6g
Protein 70.2g	0%

Vitamin D 0IU	0%
Calcium 695.1mg	0%
Iron 33.2mg	0%
Potassium 6078.1mg	0%

*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.

Source of Calories

Fat: 13.9%

Protein: 18.6%

Carbs: 67.5%