Low-Sodium Chili Recipe
This Low-Sodium Chili is hearty and packed with flavor, featuring black beans, kidney beans, and diced tomatoes. A perfect blood pressure-friendly lunch option.
Loaded with fiber, protein, and essential nutrients, it’s a heart-healthy dish that’s easy to prepare and incredibly satisfying.
Enjoy it as a comforting lunch or dinner that supports a balanced diet and healthy blood pressure.
| Prep, cook, and total time | Calories per serving |
|---|---|
| Prep Time: 10 minutes Cook Time: 30 minutes Total Time: 40 minutes | Approximately 300 calories Black beans (½ cup): ~110 calories Kidney beans (½ cup): ~110 calories Diced tomatoes (½ cup): ~30 calories Vegetables and spices: ~50 calories |
Ingredients
- ½ cup black beans, cooked
- ½ cup kidney beans, cooked
- ½ cup diced tomatoes, no salt added
- ½ cup diced onions
- ½ cup diced bell peppers
- 1 teaspoon olive oil
- 1 clove garlic, minced
- 1 teaspoon chili powder
- ½ teaspoon ground cumin
- Optional: a pinch of cayenne pepper for heat
- 1½ cups low-sodium vegetable broth
Instruction
- Heat olive oil in a large pot over medium heat. Add diced onions, bell peppers, and garlic, and sauté until softened.
- Add the black beans, kidney beans, diced tomatoes, chili powder, ground cumin, and cayenne pepper if using.
- Pour in the low-sodium vegetable broth and stir well. Bring to a boil, then reduce heat and simmer for 30 minutes, stirring occasionally.
- Taste and adjust seasonings if needed. Serve hot and enjoy your blood pressure-friendly meal.
Photos
Extra tips
Flavor variations
- Protein Boost: Add diced, cooked chicken or turkey for extra protein.
- Vegetable Variation: Include diced zucchini or carrots for added texture and flavor.
- Herbal Touch: Garnish with chopped fresh cilantro or parsley before serving.
- Spicy Option: Add more cayenne pepper or diced jalapeños for a spicier kick.
Storage tips
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Freeze portions in airtight containers for up to 2 months. Thaw and reheat on the stove.
- Reheat gently on the stove or in the microwave, adding a splash of vegetable broth if it becomes too thick.
Nutritional insight
- Black beans and kidney beans are rich in fiber and plant-based protein, supporting heart health.
- Tomatoes provide lycopene, an antioxidant that promotes cardiovascular health.
- Vegetables like bell peppers and onions add essential vitamins and minerals to your meal.
- Low-sodium vegetable broth keeps this dish heart-healthy and flavorful.
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