Hearty Three-Bean Chili
This thick, spiced chili proves you don't need salt to build deep, comforting flavor in a big pot of beans.
Sodium note
Rinsed no-salt-added canned beans and tomatoes form the base, so nearly all the sodium in this pot comes naturally from the vegetables.
Ingredients
- 1 tablespoon olive oil
- 1 yellow onion, diced
- 1 red bell pepper, diced
- 3 cloves garlic, minced
- 2 tablespoons chili powder
- 1 tablespoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon cayenne pepper (optional)
- 1 (28-ounce) can no-salt-added diced tomatoes
- 1 (15-ounce) can no-salt-added black beans, drained and rinsed
- 1 (15-ounce) can no-salt-added kidney beans, drained and rinsed
- 1 (15-ounce) can no-salt-added pinto beans, drained and rinsed
- 1 cup unsalted vegetable broth
- 1 tablespoon lime juice
- Diced avocado and chopped cilantro, for serving
Method
- 1
Heat olive oil in a large pot over medium heat. Add the onion and bell pepper and cook for 5-6 minutes until softened.
- 2
Stir in the garlic, chili powder, cumin, smoked paprika, and cayenne if using, and cook for 1 minute until fragrant.
- 3
Add the diced tomatoes, all three cans of beans, and the vegetable broth. Stir well to combine.
- 4
Bring to a simmer, then reduce heat to low and cook uncovered for 25-30 minutes, stirring occasionally, until thickened.
- 5
Stir in the lime juice just before serving.
- 6
Ladle into bowls and top with diced avocado and chopped cilantro.
Nutrition (estimated, per serving)
- Calories
- 230
- Protein
- 12 g
- Carbs
- 38 g
- Fat
- 4 g
- Sodium
- 90 mg per serving
Nutrition and sodium information is an estimate only and will vary based on ingredients, brands, serving sizes and preparation methods. Always check the labels on the products you buy.
Substitutions
- Ground turkey can be browned with the onions for a meatier version.
- Swap any of the three beans for chickpeas or navy beans based on what you have.
- Fire-roasted no-salt-added tomatoes add a nice smoky note if you can find them.
Tips
- For a thicker chili, mash about a cup of the beans against the side of the pot before the final simmer.
- This chili tastes even better the next day, making it great for meal prep.
- Freeze leftovers in individual portions for up to 3 months.
New to cooking without salt? Start with our beginner guide and 25 ways to add flavor without salt.
