With our Low-Sodium Black Bean and Corn Chowder recipe, you can enjoy flavor without all the unhealthful added salt! Grab the no-salt versions of canned black beans and tomatoes with chilies, then enhance them by sautéing with onion, garlic powder and corn. After a quick simmer in our plant-based chowder broth (a creamy combination of homemade nut milk and water), it is time to sit down and savor a nutritious bowl of plant-based comfort food.
1 can (15 ounces) black beans, no salt added, drained
1 can (15 ounces) fire-roasted tomatoes with chilies, no salt added
1 small onion, finely chopped
1/4 teaspoon garlic powder
Freshly ground black pepper to taste
In a large pot, add onions and sauté them for a few minutes
Add beans, corn, tomatoes, garlic powder and mix well.
Stir in Homemade Nut Milk and water. Simmer, stirring occasionally, about 25 minutes.
Serve with freshly ground black pepper.
Rosane Oliveira, DVM, PhD
Rosane Oliveira, DVM, PhD is Founding Director of UC Davis Integrative Medicine and Adjunct Assistant Professor at the Department of Public Health Sciences at the School of Medicine at the University of California Davis. Blending a life-long passion for food and nutrition with over 20 years of scientific experience in genetic research, Dr. Oliveira is devoted to educating people about how food and lifestyle choices can affect genetic expression–i.e. how genes are turned on and off and either cause disease or promote health. She is a native of Rio de Janeiro, Brazil and has lived in the US since 2003.