Kelly, LowSoRecipes.com
This Low Sodium Cowboy Beans Recipe Is
- Smoky
- Sweet
- Hearty
- Satisfying
- Loaded with Vegetables
- Flavorful
- A great recipe to use no-salt-added canned beans
- Great as a summer BBQ side dish!
Low Sodium Side Dish Recipes for Easy Meals
This low sodium beans recipe is a fantastic side dish to make without the salt. We’re all about making recipes low sodium when we can. Low sodium cooking does NOT have to be bland, boring, or flavorless… It’s quite the opposite when done right.Â
By building meals around fresh ingredients and bright flavorful spices you can make healthier meals for you and your family. Check out all my low sodium side dish recipes here that are on LowSoRecipes. These easy and tasty recipes are fantastic sides for everyone at your table.
What’s In This Low Sodium Beans Recipe?
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- Olive Oil: I like to use this fruity olive oil which has a fantastic flavor and deep color- it’s really inexpensive online here, so I keep a few liters stocked up in my pantry. For the quality of oil you get, it’s an excellent value, I would highly recommend!
- Onion
- Garlic
- No Salt Added Pinto Beans: You can use canned or make your own from dried beans.
- No Salt Added Kidney Beans: These boxed kidney beans are a really fantastic alternative to canned beans. I only use no salt or low sodium beans which gives this dish a really great flavor without the salt.
- No Salt Added White Beans: like the kidney beans above, these no salt cannellini beans are a great addition to this dish.
- Chili powder
- Onion powder
- Diced Tomatoes:  I only use no salt added diced tomatoes, these boxed tomatoes are really great to stock up on! I like boxed tomatoes better because they are BPA free and more eco-friendly than aluminum cans. If you haven’t read about the dangers of consuming foods stored in BPA cans, head over to Nutrition Facts to read more.
- Bell Pepper
- Corn
- Low Sodium Chicken Stock, see note below!
- Low Sodium BBQ Sauce: I like making my own low sodium BBQ sauce when I have the time, or I use this BBQ sauce that I get online which has 150mg of sodium per serving.  It has a nice smokiness and isn’t too sweet – perfect for this recipe. It’s vegan, gluten free, paleo, naturally sweet – so it gets the OK for my pantry.
- Jalapeno
- Ground Beef or Ground Turkey – you can use whichever you prefer, depending on if you eat red meat or not!
The Best Low Sodium Chicken Stock?
There are a few different types of low/no sodium broth on the market. I’ll break down some options below so you can choose what fits in with your diet. Always check the labels to ensure the sodium content fits in with your dietary needs.
- Homemade Broth/Stock – this is my go-to option for soups, as I can control the ingredients and flavor that goes into the broth. You can followmy low sodium chicken stock recipe here! Add all the ingredients to a large pot, simmer for an hour, strain and enjoy in this soup.
- Sodium Free Bouillon – Bouillon cubes or packets are a great 0 sodium option. You just add water to a cube or powder, and you have broth in minutes. I like these 0mg sodium packets I use when I don’t have homemade stock on hand.
- ‘Unsalted’ or ‘No Salt Added’ Chicken Broth/Stock – This broth has no added salt, which keeps the sodium content low. It still can contain a low amount of sodium from the natural ingredients that the stock is made of (vegetables/chicken). I also opt for an organic version, I usethis unsalted chicken broth if I don’t make my own. My recipe forno-salt-added chicken broth is here.
- ‘Low Sodium’ or ‘Reduced Sodium’ Chicken Broth/Stock – even though the packaging says “low or reduced sodium” this broth still often contains salt. It just contains a lower amount than regular chicken broth or stock. The sodium content per serving can range and vary based on brand, I usually stick with anorganic low sodium broth.
One of Our Favorite Low Sodium Bean Recipes
These sweet & smoky cowboy beans are a great low salt side to serve with lunch or dinner. Beans can be a great and healthy addition to a low sodium diet, just ensure you are using no-salt-added canned beans or making your own beans from scratch using dried beans.
Beans are high in fiber and protein, can help manage LDL cholesterol levels, and can improve gut health. Plus beans are unbelievably versatile, and are great for any meal of the day (yes, even dessert)!
Browse through all our low sodium bean recipes here!
How Do I Make This Low Salt Cowboy Beans Recipe?
- In a large Dutch oven or heavy lidded pot add the ground beef (or ground turkey) and brown for 8 to 10 minutes until done.
- Add the onions and garlic and sauté over low heat for 5 to 6 minutes until the vegetables begin to soften. Add the pinto, kidney, and white beans, chili powder, onion powder, diced tomatoes, bell pepper, jalapeno, corn, and vegetable stock. Bring to a boil, then reduce to a simmer and cook for 30 minutes over low heat.
- After the stew has cooked for 30 minutes and the veggies have softened, stir in the barbecue sauce. Test stew and adjust seasoning to taste.
- When ready to serve, top with fresh herbs and chili flakes (if desired) and enjoy!
More Low Sodium Recipes with Beans You’ll Love
Low Sodium Chickpea Salad Recipe
Creamy Low Sodium Hummus Recipe (No Salt Added)
Low Sodium Bean Salad Recipe (No Salt Added)
No Salt Added Chickpeas Recipe (Low Sodium)
Low Sodium Chicken Tortilla Soup
Get the Same Ingredients I Use for My Low Salt Cowboy Beans Recipe
Low Sodium Cowboy Beans
Equipment
- large pot
Ingredients
- 1 lb ground beef or substitute ground turkey if desired
- 1 sweet onion diced
- 4 cloves garlic minced
- 1 14-ounce can can no-salt-added pinto beans
- 1 14-ounce can can no-salt-added navy beans
- 1 14-ounce can can no-salt-added kidney beans
- 1 teaspoon chili powder
- 1 teaspoon onion powder
- 1 14 ounce No-Salt-Added Diced Tomatoes
- 1 bell pepper diced
- 1 cup sweet corn
- 1 jalapeno sliced, optional for heat
- 1.5 cups No-Salt-Added Chicken Stock
- 1/2 cup low sodium barbecue sauce
Instructions
- In a large Dutch oven or heavy lidded pot add the ground beef (or ground turkey) and brown for 8 to 10 minutes until done.
- Add the onions and garlic and sauté over low heat for 5 to 6 minutes until the vegetables begin to soften. Add the pinto, kidney, and white beans, chili powder, onion powder, diced tomatoes, bell pepper, jalapeno, corn, and vegetable stock. Bring to a boil, then reduce to a simmer and cook for 30 minutes over low heat.
- After the stew has cooked for 30 minutes and the veggies have softened, stir in the barbecue sauce. Test stew and adjust seasoning to taste.
- When ready to serve, top with fresh herbs and chili flakes (if desired) and enjoy!
Notes
A Note on Low Sodium BBQ Sauce
Low Sodium BBQ Sauce: I like making my own low sodium BBQ sauce when I have the time, or I use  this BBQ sauce that I get online which has 150mg of sodium per serving. It has a nice smokiness and isn’t too sweet - perfect for this recipe. It's vegan, gluten free, paleo, naturally sweet - so it gets the OK for my pantry. Whichever low sodium BBQ sauce you choose, check the labels as it will likely vary the nutritional information I provided here (my nutritional information was calculated using 600mg sodium for 1/2 cup sauce total for the recipe)Nutrition
*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to confirm amounts.
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A flavorful way to get my fiber