Recipe by: Melanie Betz MS, RD, CSR, FNKF, FAND
Hearty white bean chili with corn and bell peppers, flavored with cumin and coriander. Kidney-friendly and low in sodium and phosphorus.
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
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Directions
Nutritional Information Prep: 10 min, Cook: 40 min, Total: 50 min
- 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.
- 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
