Low Sodium Vegetarian Chili – Small Batch
This slow-simmer low sodium three-bean chili with butternut squash is a cozy, gentle meal made for one or two. It keeps flavors bright while keeping added salt low.
This recipe is written for 1 to 2 servings. It saves well so you can cook once and eat twice using a short ingredient list from any regular supermarket.
Cook it slowly so the squash becomes very tender. That gives you a warm digestion-friendly bowl that is easy to eat and simple to reheat.
Ingredients You’ll Need
- 1 teaspoon olive oil; 1/2 small yellow onion finely chopped; 1 small garlic clove minced; 1/2 red bell pepper diced
- 1 cup butternut squash peeled and cut into 1/2-inch cubes; 1/3 cup each black beans, kidney beans, and cannellini or navy beans, drained and well rinsed
- 1/2 cup no-salt-added diced tomatoes or 1/2 cup fresh tomatoes chopped; 1 cup low-sodium vegetable broth or water; 1/2 teaspoon chili powder; 1/4 teaspoon ground cumin; 1/4 teaspoon smoked or sweet paprika; pinch black pepper; 1 bay leaf optional; juice of 1/2 lime; 1 tablespoon chopped cilantro or parsley optional; salt to taste only if advised
Serve with a small scoop of soft rice, mashed potatoes, or a piece of soft bread if you like.
Step-by-Step Recipe
- Heat the olive oil over medium-low. Sauté the onion until soft, add garlic and bell pepper and cook briefly, then stir in squash and the spices so the vegetables are well coated.
- Add the diced tomatoes, drained rinsed beans, vegetable broth, and bay leaf. Bring to a gentle simmer, cover, and cook 25 to 35 minutes on low until the squash is very tender or transfer to a small slow cooker and cook on low 3 to 4 hours.
- For a softer texture mash about one third of the chili or pulse with an immersion blender. Remove the bay leaf, stir in lime juice and herbs, taste and add a tiny pinch of salt only if needed and allowed. Serve warm.
Tips and Easy Variations
Texture and chewing
- Cook until the squash breaks apart for a softer bite.
- Mash some of the beans and squash with a fork for easier chewing.
- Fully puree half the pot for a very soft, porridge-like bowl.
Digestion and sodium
- Rinse canned beans thoroughly to reduce excess sodium and oligosaccharides.
- Add a thumb of grated ginger while simmering to help digestion if you like.
- Use no-salt-added tomatoes and low-sodium broth to keep sodium low.
Variations and additions
- Slow cooker method: sear onions and spices then cook on low 3 to 4 hours in a 1.5 to 3 quart slow cooker.
- Make it heartier by stirring in a small cooked grain like soft barley or short-grain rice near the end of cooking.
- Adjust spice level by reducing chili powder or adding hot sauce at the table for more heat.
Quick notes
- Reduce chili powder for a milder bowl.
- Finish with lime and fresh herbs to brighten the flavor.
- Only add salt if your doctor has advised it is safe for you.
Storage and Leftovers
Fridge
Cool to room temperature then store in an airtight container in the fridge for up to 3 days.
Freezer
Freeze for up to 2 months in a freezer-safe container. Thaw overnight in the fridge before reheating.
Reheating
Reheat gently on the stovetop over low heat, adding a splash of water or broth if needed to loosen the chili.
Conclusion
Give this low sodium vegetarian chili a try for a simple, gentle, small-portion meal that sits easy on the stomach.
The slow-simmer method yields soft textures and deep flavor without extra salt, making it a comforting choice for one or two people.
FAQ
Can I use dried beans instead of canned?▶
Yes. Soak and cook dried beans until very soft before adding. Use about 1/2 cup cooked of each bean to match the recipe volume.
How can I make it less spicy?▶
Cut the chili powder in half or omit it. Add a small pinch at the end if you want a bit more heat.
