[cag-genesis-breadcrumb]

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.

Similar Recipes