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An aerial view of a bowl of chili on a plate surrounded by tortilla chips. The chili is topped with sliced avocado and sour cream.

Low Sodium Chili For A Healthy Heart

If you are looking for a low sodium chili option with just as much flavor, then this is the recipe for you!
5 from 6 votes
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Prep Time 10 minutes
Cook Time 30 minutes
Course dinner
Cuisine American
Servings 4
Calories 105 kcal

Equipment

  • 1 large pan or pot

Ingredients
  

  • 2 tbsp olive oil
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 1 carrot, diced
  • 1 jalapeno pepper, diced
  • 2 tbsp tomato paste
  • 1/4 cup water
  • 1 can (28 fl oz) diced tomatoes low sodium
  • 1 can (19 fl oz) six bean mix drained and rinsed

Spices

  • 1 tbsp dried parsley
  • 1 tbsp dried oregano
  • 1 tbsp black pepper
  • 1 tbsp cumin
  • 1 tbsp paprika

Instructions
 

  • To a pot add olive oil, onion, carrot, garlic, black pepper, cumin, and paprika. Cook on medium-high heat until the onions become transparent, stirring occasionally.
  • Add tomato paste, water, and jalapeno pepper. Stir and let simmer for 5 minutes.
  • Add beans, dried parsley, oregano, and can of diced tomatoes. Bring to a boil, then reduce heat and let simmer for 20-25 minutes. 
  • Remove pot from heat. Let chili cool before serving with sides of choice.
  • I paired my chili with avocado, greek yogurt, and low-sodium tortilla chips. 

Video

Nutrition

Calories: 105kcalCarbohydrates: 9gProtein: 2gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 82mgPotassium: 270mgFiber: 3gSugar: 3gVitamin A: 2839IUVitamin C: 13mgCalcium: 66mgIron: 2mg
Keyword chili, low sodium
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