This Low Sodium Chilli Con Carne (Low Sodium Chili) is a healthy, family friendly version of the classic dish. It’s a comforting and flavourful blend of ground beef, tomatoes, beans and spices, that’s really easy to make. Whether it’s for a mid-week easy Mexican dinner or weekend feast, this warm and hearty chili is sure to satisfy!
In both the United States and Australia, “chili” and “chilli con carne” refer to a dish that’s made primarily of meat, chili peppers, and often beans and tomatoes. While the core concept is similar, there can be regional variations in ingredients, spice levels and how it’s prepared. Specific recipes and flavours can differ based on personal preferences. Our family likes our chilli spicy! I make my own spicy No Salt Taco Seasoning, for additive-free meals and to up the flavour. Give it a try!
Ingredients in Chilli Con Carne
This chilli con carne recipe uses simple ingredients. For a low sodium chili recipe, choose salt-free or low-salt options of the below ingredients. It’s a great choice for babies, toddlers, and any family member on a low sodium diet!
Beef mince/ground beef – I use lean beef mince (90% beef, 10% fat).
Onion – A brown/yellow onion.
Garlic – Substitute the garlic cloves for 2 tsp minced garlic if needed.
Capsicum/bell pepper – I like to use red bell pepper/capsicum for the sweetness and colour.
Beef stock/beef broth – Use no-salt or salt-reduced stock/broth if serving to babies or toddlers.
Taco seasoning – I use this homemade version (it’s salt-free, gluten-free and additive-free), but you can substitute with 1 packet mix if you need to.
Diced tomatoes – I normally use the Ardmona brand of diced tomatoes, which have no added salt or sugar. Be sure to check the ingredients listed on the tin.
Tomato paste – You can opt for salt-reduced if you like, especially if making for a baby under 12 months.
Kidney beans – Choose a no-salt variety, or rinse thoroughly and drain to remove as much sodium as possible.
Olive oil – For sautéing the onion and garlic.
How to make this Chilli Con Carne recipe
Thermomixer? This low sodium chilli recipe is really easy to make in my Thermomix, as I’m sure it would be in any thermo cooker. Just chop and sauté the onion and garlic, add the remaining ingredients except for the beef and beans, and combine. The beef goes into the simmering basket. Cook it together for 15 minutes, add the beans into the basket and cook for another 10 minutes. Transfer it all into a serving dish, stir and enjoy!
Conventional cook? The method is slightly different if cooking conventionally, but it’s still an easy chilli con carne 😁. You start by browning the beef over medium heat. Add the onion and garlic, cooking it until translucent, and then add the remaining ingredients. Simmer for 20 minutes. Remove from the heat, transfer to a serving dish and enjoy!
Everyone! If the chilli is a little too soupy for your liking, you can thicken it by adding 1 tablespoon of cornflour/cornstarch mixed with a dash of water, at the end of cooking. The residual heat should be enough to thicken it. I don’t bother with this myself, because we like it saucy, especially when serving with rice.
See the recipe card below for ingredient amounts and detailed steps for both thermo cooker and conventional cooking methods.
Serving this Mexican Chilli
This healthy chilli con carne recipe is delicious over rice or with tortilla chips. Kids and adults love dunking corn chips into this yummy brew! Top with cheese, sour cream, guacamole, coriander/cilantro and/or a fresh pico de gallo. The number of extras I serve with it depends on how much time I have!
Making ahead and freezing this meal
This chilli recipe re-heats really well, so you can make it ahead of time and either refrigerate or freeze. If frozen, allow the chilli to defrost in the fridge overnight. Then just reheat and serve with rice or tortilla chips for a fast meal. Perfect for busy families!
Looking for more family friendly dinners? Try this Curried Beef Pie. It adds aromatic spices to the old fashioned minced beef meat pie, creating a deliciously comforting family friendly dinner. Kid approved!
If you make this Chilli Con Carne please leave a 🌟 star rating and a 📝 comment below. I love hearing how my recipes work for you and your family! Don’t forget to follow me on Facebook, Instagram and Pinterest too for more healthy dinner recipes for family.
Happy cooking,
Chloe x
Low Sodium Chilli Con Carne
Category: Family MainsTap or hover to scale
Ingredients
- 1 brown/yellow onion peeled and halved
- 2 garlic cloves peeled
- 2 tbs olive oil
- 1 400g/14oz can diced tomatoes
- 2 tbs tomato paste
- 125 g/ 1/2 cup beef stock/beef broth no-salt or salt reduced (Note 1)
- 2 tbs No Salt Taco Seasoning (Note 2)
- 1 red capsicum/bell pepper diced
- 500 g beef mince/ground beef
- 1 400g/14 oz can red kidney beans no salt variety, rinsed and drained
Thermo Cooker Instructions
- Put the onion and garlic into the mixing bowl. Chop for 3 seconds, speed 7, MC on. Scrape down the mixing bowl.
- Add the olive oil. Cook for 5 minutes, 100°C, speed 1, MC off.
- Add the diced tomatoes, tomato paste, beef stock/broth and taco seasoning. Mix for 5 seconds, speed 3, MC on. Scrape down the mixing bowl.
- Add the capsicum into the mixing bowl.
- Insert the simmering basket and add the mince into it. Break up the mince to ensure airflow. Cook 15 minutes, Varoma, speed 2, MC on.
- Carefully break up the mince as small as possible. Add the beans to the simmering basket. Cook 10 minutes, Varoma, speed 2, MC on.
- Once cooked, transfer the sauce, beef and beans to a serving dish and stir to combine.
Conventional Instructions
- Finely chop the onion and garlic.
- Heat the olive oil in a saucepan. Add the onion and garlic and sauté for 3 minutes or until translucent.
- Add the beef mince and lightly brown, breaking it up.
- Add the taco seasoning. Stir to combine with the beef and cook for 1-2 minutes.
- Add the tomatoes, tomato paste, beef stock, capsicum and beans. Bring to the boil, and then let simmer for 20 minutes.
- Remove from the heat and transfer to a serving dish.
