White Bean Chili
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White Bean Chili is a hearty, kidney-friendly swap for traditional white chicken chili. Savory white beans, corn and red bell pepper come together with warm cumin and coriander - with just the right amount of heat.
50mins
1 cup
Appropriate for
Diets
Ingredients
- 3 15.5oz cans cannellini beans, rinsed and drained
- 3 cups unsalted chicken or vegetable broth
- 2 tablespoons olive oil
- 4 garlic cloves, minced
- 1 large white onion, chopped
- 1 jalapeno, minced
- 1 red bell pepper, chopped
- 2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1 teaspoon coriander powder
- ½ teaspoon black pepper
- 1 cups frozen corn
- 1 4oz can mild green chilies
- - Optional Toppings: fresh cilantro, chopped jalapeno, shredded cheddar cheese, crushed tortilla chips, sour cream
Directions
Prep
10mins
Cook
40mins
Total
50mins
- Puree 1 can of rinsed beans with 1 cup of broth. Set aside.
- In a large soup pot, heat olive oil over medium- high heat. Add garlic, onion and jalapeno. Cook for 5 minutes until vegetables are beginning to soften. Add red bell pepper and cook 2 minutes more.
- Add spices and cook until fragrant, about 1 minute.
- Add remaining broth, whole beans, corn and green chiles. Bring to a boil. Reduce heat and simmer for 30 minutes.
- Serve with your favorite toppings!
Tips:
- Use low sodium or no salt added beans for a lower sodium chili.
- White beans are some of the highest potassium beans. This is wonderful for people with high blood pressure or early stages of kidney disease. If your dietitian or doctor has told you to limit potassium, swap the cannellini beans for navy, pinto or garbanzo beans for a lower potassium chili. Garbanzo beans tend to be the lowest potassium bean!
- Experiment with this soup and add your favorite vegetables! Potatoes, carrots and celery could be good additions.
Meal types
Nutritional information
- Calories 222
- Carbohydrates 39 mg
- Fiber 8 g
- Total Sugars 0 g
- Protein 12 g
- Fat 4 g
- Saturated Fat 0.5 g
- Cholesterol 0 mg
- Sodium 284 mg
- Potassium 767 mg
- Calcium 116 mg
- Iron 5 mg
- Phosphorus 159 mg