This vibrant, vegetarian chili recipe is the perfect satisfying meal when you want maximum flavor with zero saturated fat. By using no-salt-added ingredients and plenty of spices, this recipe naturally aligns with low-sodium goals to support healthy blood pressure, while the high protein and fiber content make it an ideal, diabetic-friendly comfort food.
Ready in just 30 minutes, this hearty Heart Healthy Tomato & Beans Chili is simple to make on a weeknight and tastes even better as leftovers for a healthy, high-fiber lunch or dinner.
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Unlike traditional chili recipes that rely on high-fat ground meat and heavy sodium, this version uses beans as the protein source, instantly reducing saturated fat to zero and boosting gut-healthy fiber. The high fiber content is crucial for managing blood sugar, and using canned ingredients with no added salt ensures the sodium count stays very low, which supports a cardiac diet.
Yes, this chili freezes beautifully. Once completely cooled, transfer it to freezer-safe containers and freeze for up to 3 months. Thaw it overnight in the refrigerator before reheating gently on the stovetop.
Follow Step 1 by sautéing the onion and garlic first for flavor. Then, combine all ingredients, including the sautéed aromatics, into the slow cooker. Cook on low for 4–6 hours or on high for 2–3 hours until heated through and thickened.
This recipe is naturally very low in sodium (93mg per serving) and contains zero saturated fat, both of which are important factors for diets managing heart health and blood pressure. However, always consult your physician or dietitian for personalized medical advice.
Absolutely. You can swap the kidney beans for an equal amount of canned black beans, pinto beans, or cannellini beans. Just ensure you choose the no-salt-added or very low-sodium varieties and rinse them well before adding.
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Recipe yields 3 servings
Heat oil in a large saucepan over medium heat. Add onion and cook until softened, 3-4 minutes. Add garlic and stir until fragrant, 1 minute more.
Stir in tomato paste and cook until darkened and fragrant, then add diced tomatoes, chili powder, cumin, oregano, and ½ cup water. Bring to a boil, reduce the heat, and simmer until a thick sauce, 10 minutes.
Stir in beans and heat through, then remove from heat. Spoon into bowls and serve with Greek yogurt and cheddar cheese if desired.
This recipe is quick on the stovetop, but it can easily be adapted for other equipment:
If you don't have kidney beans, you can use black beans, pinto beans, or cannellini beans instead. Always opt for the no-salt-added variety to control the sodium.
If you prefer fresh ingredients, you can replace the canned tomatoes with about 1.5 cups of diced fresh tomatoes, though you may need to simmer the chili longer to achieve the desired thickness.
To deepen the flavor without adding salt, stir in 1 teaspoon of smoked paprika or a dash of apple cider vinegar at the end
Add 1 cup of chopped bell peppers, frozen corn, or diced zucchini during the simmering step to increase the vegetable content and fiber.
Stir in a few dashes of your favorite low-sodium hot sauce, or add 1/2 teaspoon of cayenne pepper along with the other seasonings for a noticeable heat boost.