How To Make Easy Low-Sodium Chili With Ground Beef & Beans
This easy how to make easy low-sodium chili with ground beef & beans recipe is the perfect autumn meal. It makes an excellent meal for game day or to serve a crowd. The chili is low in sodium, not too spicy, and great for the whole family. It is simple to make with basic ingredients and a couple of unexpected items like cinnamon and dark chocolate. Chocolate is the secret to good chili.
Check put how to turn this pot of chili into a show-stopping charcuterie board!
What is Chili
Chili is a savory stew made from meat, beans, vegetables, and spices. It can also be made vegetarian by upping the amount of vegetables. Chili is a thick, rich, and hearty meal that is generally made in one pot and can feed a crowd.
Chili originated in the Northern Mexico / Southern Texas region in the late 1800s. It was a popular meal for pioneers and cowboys on the Western frontier – because it was so versatile with its ingredients. Chili was named “chili” after the hot peppers found in the area that often were used in the stew. However it began (and there is a lot of history surrounding it) the credit seems to go to the Lone Star State of Texas. And we are thankful chili happened – it is delicious.
It is typically served with shredded cheese, sour cream, and tortilla chips.
Why Is A Low Sodium Chili Recipe Important
Here are some reasons why a low-sodium diet is important:
- Heart Health -high blood pressure is a major risk factor for heart disease, stroke, and other health problems.
- Reducing sodium intake can help lower blood pressure.
- Low-sodium diets have been shown to reduce the risk of heart disease and stroke.
- Low-sodium diets can also help improve kidney function.
- Low-sodium diets can help reduce the risk of osteoporosis.
- Low-sodium diets can help improve overall health and well-being.
If you are concerned about your sodium intake, talk to your doctor about how to reduce it.
Low-Sodium Chili Ingredients
Here are some suggestions for a low-sodium chili recipe:
Homemade Broth
Making homemade broth is fast, almost free, and without any additives including high amounts of salt. By saving your vegetable and fruit scraps you can put them to good use and make broth. See how to make broth here.
If you are buying vegetable broth, chicken broth, or beef broth in the store look for the low sodium or low salt versions. I have been able to find these easily to reduce the sodium content in all of our favorite comfort foods. Low-sodium broth is a great way to reduce the amount of salt in this great recipe.
Beans
Beans are a good source of protein and fiber, and they can also be low in sodium. Canned beans are always going to have the highest sodium levels. You can reduce the amount by almost half by rinsing them thoroughly with water until the water runs clear.
The best option for less sodium is to buy dry beans and soak/cook them yourself. There is a very minimal amount of sodium compared to the canned variety. I love to keep a pantry stocked of home canned beans – here is how I can dry beans the easy way.
Some options are:
- Chili beans
- Black beans
- Kidney beans
- Northern beans
- Pinto beans
- White beans
Meat
Some meats are higher in sodium like ham or bacon so it’s best to eat those in moderation. Others such as lean ground turkey and lean ground beef do not have much sodium, so they are an excellent choice for a healthy chili. No one would eat unseasoned ground beef or turkey but there are other seasonings that can greatly enhance the flavor besides salt.
Vegetables
Vegetables are the perfect addition to any dish because they bring a lot of flavor without much salt. Go ahead and load up your chili with as many vegetables as you like.
Here are some suggestions:
- Green pepper
- Onions
- Jalapeno pepper
- Cayenne pepper
- Serrano pepper
- Green onions
- Other bell peppers
- Green chiles
- Chili peppers
Tomatoes
And of course the tomatoes. Chili is a tomato-based stew – use either fresh tomatoes, tomato paste, no salt tomato sauce, or choose no salt-added cans of diced tomatoes. These are easily found in the grocery store.
Spices For Low-Sodium Chili With Ground Beef & Beans
Seasoning and herbs are the life force of any dish. Underseasoning your food results in bland tasteless dishes, but that doesn’t mean you need to add a bunch of salt. There are lots of spices and great seasonings to bring the flavor without raising the sodium levels. Skip the premade blends that are full of sodium and make your own spice blend instead with none of the salt.
Here are some suggestions for low-sodium chili seasoning:
- Chili powder
- Cumin
- Coriander
- Curry
- Garlic powder
- Black pepper
- Cinnamon
- Any dried herbs like oregano, basil, thyme, and rosemary
- Dash of white or brown sugar
Ingredients For Low-Sodium Chili With Ground Beef & Beans
1. 3 tablespoons of butter
2. 1 1/2 pounds ground beef
3. 1 medium onion, diced
4. 1 green pepper, diced
5. 28-ounce can of diced tomatoes, low-sodium
6. 1 1/2 cups of chili beans
7. 1 1/2 cups of black beans
8. 3 cups of broth
9. 1/2-1 ounce of dark chocolate
10. Seasonings
- 1/2 teaspoon of salt and black pepper
- 1/2 teaspoon of cumin
- 1/2 teaspoon of paprika
- 1/4 teaspoon of cayenne powder
- 1 teaspoon of chili powder
- 1/2 teaspoon of coriander
- 1/4 teaspoon of cinnamon
- 1 teaspoon of oregano
- 1 teaspoon of sugar
- 1-2 bay leaves
Notes:
-You can substitute olive oil for the butter.
– Fresh tomatoes, petite diced, or any other tomato product works fine. Just choose the no salt-added options.
– For the beans you can use a 15-ounce can of each kind. Be sure to rinse all of the liquid off to reduce the salt. Any kind of beans are fine.
-Dry beans that have been soaked and pre-cooked have almost no sodium.
-The chocolate is better if it is of good quality like Ghirardelli.
-Homemade broth has little to no salt, and store-bought varieties have a high amount – choose low sodium.
Instructions On How To Make Low-Sodium Chili With Ground Beef & Beans
1. in a 6-quart Dutch oven (or larger), melt the butter over medium heat and add the diced onion and diced green pepper. Sprinkle a pinch of salt to draw out the moisture and allow the onions and peppers to cook.
2. Add the ground beef. (If not pre-cooked- brown ground beef and drain).
3. Add in the beans, tomatoes, and broth.
4. Finally add in the spices and the hunk of chocolate. Stir well.
5. Cover and bring to a boil. Reduce heat to a simmer and cook for 45 minutes.
6. Serve hot and enjoy!
Notes:
-I pre-cook my ground beef so it is already drained and ready to use.
How To Serve Low-Sodium Chili With Ground Beef & Beans
Here are some ways to serve these low-sodium chili recipes with ground beef and beans:
- Serve with shredded cheddar cheese, sour cream, and tortilla chips.
- Serve over macaroni noodles or rice.
- Serve in a bowl with a side of cornbread or these no knead dinner rolls.
Be sure to check out how to put together a CHILI CHARCUTERIE BOARD!
How To Store And Reheat Low-Sodium Chili With Ground Beef & Beans
Here are some ways to store and reheat low-sodium chili with ground beef and beans:
- Store in an airtight container in the refrigerator for up to 4 days.
- Reheat in a saucepan over medium heat until heated adding a splash of water if needed to thin out.
- Freeze in freezer-safe containers for up to 6 months. Thaw overnight in the refrigerator and reheat as directed above.
Wrapping Up Low-Sodium Chili With Ground Beef & Beans
Low-sodium chili is a hearty and flavorful dish that is perfect for a cold winter day. It is easy to make and can easily be stored or frozen for later. Homemade chili is the best thing to make for your family because you can control all of the ingredients (spice level and sodium). It is a classic dish that can be a part of a heart-healthy diet.
This chili is perfect to feed a crowd or a large family. It is hearty and full of tasty ingredients that will make your taste buds dance. Be sure to check out how to put together a chili charcuterie board like a boss!
Cheers,
Sarah
Recipe Card For Low-Sodium Chili With Ground Beef & Beans
Easy Low-Sodium Chili With Ground Beef & Beans
Ingredients
- 3 tbs Butter
- 1 1/2 pounds Ground Beef
- 1 medium Onion, diced
- 1 Green Pepper, diced
- 28 ounce can No-Salt Added Diced Tomatoes
- 1 1/2 cups Chili Beans or a 15 oz can rinsed well
- 1 1/2 cups Black Beans or a 15 oz can rinsed well
- 3 cups Broth – low sodium or homemade
- 1/2 -1 ounce Dark Chocolate
- 1/2 teaspoon of salt
- 1/2 teaspoon of cumin
- 1/2 teaspoon of paprika
- 1/4 teaspoon of cayenne powder
- 1 teaspoon of chili powder
- 1/2 teaspoon of coriander
- 1/4 teaspoon of cinnamon
- 1 teaspoon of oregano
- 1 teaspoon of sugar
- 1-2 bay leaves
Instructions
- in a 6-quart Dutch oven, melt the butter over medium heat and add the diced onion and diced green pepper. Sprinkle a pinch of salt to draw out the moisture and allow the onions and peppers to cook.
- Add the ground beef. (If not pre-cooked- brown ground beef and drain).
- Add in the beans, tomatoes, and broth.
- Finally add in the spices and the hunk of chocolate. Stir well.
- Cover and bring to a boil. Reduce heat to a simmer and cook for 45 minutes.
- Serve hot and enjoy!
Wow
This is neat
This is neat yum
Looks and tastes great. , Great fall and winter meal.
Yum
What a great way to bring a family together