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Vibrant Hearty Low-Sodium Vegetarian Chili

This delicious and satisfying vegetarian chili is packed with fresh vegetables, plant-based protein, and a rich blend of spices, all while offering a flavorful meal with managed sodium. A perfect choice for a healthy, flavorful meal.
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Prep Time 17 minutes
Cook Time 32 minutes
Total Time 49 minutes
Servings: 3
Calories: 257
Ingredients Method Notes

Ingredients
  

Core Vegetables & Aromatics:
  • ¾ tablespoon olive oil
  • 1 small white onion finely chopped (approx. 80g)
  • 1 small poblano pepper finely chopped (approx. 55g)
  • 1 small stalk of celery finely chopped (approx. 30g)
  • 1 small carrot finely chopped (approx. 45g)
  • ⅜ cup diced orange red, or yellow bell pepper (approx. 6 tablespoons or 55g)
  • ¾ of a small or medium jalapeno seeds and ribs removed, minced (approx. 10g)
  • ⅜ cup fresh or frozen corn kernels thawed if frozen (approx. 6 tablespoons or 60g)
Spices & Seasonings:
  • ½ teaspoon freshly ground black pepper
  • ¾ tablespoon no-salt-added chili powder
  • 1 ½ teaspoons ground cumin
  • ¾ teaspoon onion powder
  • ⅜ teaspoon garlic powder a generous ¼ teaspoon
  • ½ teaspoon smoked paprika
  • 1 teaspoon unsweetened cocoa powder
  • 1 large bay leaf
  • ¼ teaspoon fine sea salt
Main Wet Ingredients & Beans:
  • 1 ½ cups no-salt-added diced tomatoes fresh or canned (approx. 360g)
  • 1 ½ cups cooked no-salt-added black beans rinsed and drained (approx. 255g)
  • 2 ¼ cups vegetable broth approx. 530ml
Grain:
  • ⅜ cup red or white quinoa thoroughly rinsed (approx. 64g)
Optional Garnishes:
  • Fresh cilantro chopped
  • Diced white onion

Method
 

  1. Char the Corn: In a small, dry skillet over medium-high heat, add the corn kernels. Let them toast undisturbed for 2-3 minutes until lightly charred. Toss or stir and char the other side for another 1-2 minutes. Remove from heat and set aside.
  2. Sauté Aromatics and Vegetables: Warm the olive oil in a large pot or Dutch oven over medium heat until it subtly shimmers. Add the chopped white onion, poblano pepper, celery, carrot, and minced jalapeno. Season with the freshly ground black pepper. Cook, stirring occasionally, for 6-8 minutes, or until the vegetables have softened.
  3. Bloom Spices: Incorporate the no-salt-added chili powder, ground cumin, onion powder, garlic powder, smoked paprika, and unsweetened cocoa powder and fine sea salt into the pot with the vegetables. Stir continuously for about 60 seconds to toast the spices and release their aromas.
  4. Combine Main Ingredients: Add the diced tomatoes, the reserved charred corn, rinsed and drained black beans, vegetable broth, and the bay leaf to the pot. Stir well to combine.
  5. Initial Simmer: Bring the mixture to a gentle simmer. Cook for 10-12 minutes, allowing the flavors to meld.
  6. Cook Quinoa: Introduce the well-rinsed quinoa to the simmering chili. Continue to simmer, stirring occasionally, for an additional 15-20 minutes, or until the quinoa is fully cooked (it will become translucent, and a small "tail" or germ will appear).
  7. Rest and Serve: Remove the bay leaf. Let the chili rest for a few minutes off the heat before serving. Ladle into bowls and garnish with fresh chopped cilantro and diced white onion, if desired.

Notes

Estimated Nutritional Information (per serving, based on 3.5 servings per batch):
  • Calories: Approx. 257 kcal
  • Protein: Approx. 11 g
  • Fat: Approx. 5.6 g
  • Saturated Fat: Approx. 0.8 g
  • Carbohydrates: Approx. 44 g
  • Fiber: Approx. 11.6 g
  • Sugars: Approx. 6.6 g (primarily naturally occurring)
  • Sodium: Approx. 585 mg
Disclaimer: Nutritional information is estimated based on an average of 3.5 servings per recipe and specific ingredient data. Actual values may vary based on precise measurements, ingredient brands, and portion sizes. The sodium estimate now includes ¼ teaspoon of added fine sea salt and assumes the use of regular vegetable broth, no-salt-added diced tomatoes, and no-salt-added black beans.