INTRODUCTION
Sweet Corn & Black Bean Chili is a warm and tasty dish that fits many diets and tastes. This chili mixes lean ground beef, sweet corn, and black beans with tomatoes and spices. It gives you a lot of protein and fiber in one bowl. The dish can be a healthy version of classic chili when you use lean meat and watch the sugar. It is a lighter option for weeknights and a great choice for meal prep.
If you like bold flavors, this chili will not disappoint. For a fresh side, try a roasted sweet potato and black bean salad to add more fiber and color to the plate. This recipe is also easy to scale up for friends or to freeze for later.
WHY YOU WILL LOVE THIS RECIPE
You will love this Sweet Corn & Black Bean Chili because it is warm, filling, and simple to make. It is a balanced meal with protein from ground beef and black beans, plus fiber from the beans and corn. It works well for meal prep because it keeps and freezes nicely. This chili can be a high protein meal when you use lean beef or extra beans. It can also be a good for weight loss option if you reduce some sugar and serve with lighter toppings. The recipe gives strong flavor with basic pantry spices, so it feels comforting without a lot of fuss.
The recipe can be a diabetic-friendly or heart healthy option when you cut back on sugar and use low-sodium tomato sauce and beef bouillon. It is easy to make a lighter option or a low carb swap, and the base steps stay the same.
HOW TO MAKE Sweet Corn & Black Bean Chili
This section walks you through the full method. The steps are simple. You will brown the meat, add spices, then mix in tomatoes, corn, and beans. Finish with a slow simmer so the flavors blend. Use lean ground beef for a healthier version or swap turkey for a lower fat choice. For a vegetarian high protein meal, replace the beef with extra beans and lentils.
EQUIPMENT NEEDED
- Large heavy pot with lid
- Wooden spoon or heat-safe spatula
- Measuring cups and spoons
- Blender for canned tomatoes (or an immersion blender)
- Can opener
- Stove on medium-high to medium-low heat
Ingredients You’ll Need :
1-1/2 to 2 pounds ground beef, 1 tsp salt, 1/2 tsp black pepper, 1/4 cup onion powder, 1 Tbsp Italian seasoning, 1/2 tsp garlic powder, 1 tsp red pepper flakes ((can use 1/2 if you are nervous about heat)), 1 tsp chili powder, 1 tsp smoked paprika, 1 tsp Trader Joe’s Umami seasoning (mushroom powder) (optional), 1/4 cup concentrated tomato paste ((from the tube)), 1 28-32 oz can San Marzano style tomatoes, 1 28oz can tomato sauce ((or can use two of the 15oz cans no problem)), 12 oz bag of frozen corn, 2 (15oz) cans black beans (drained), 2 tsp beef bullion powder, 1/2 cup sugar, 1/4 tsp cinnamon
STEP-BY-STEP INSTRUCTIONS :
In a large pot, brown the ground beef with the salt, pepper, onion powder, Italian seasoning, garlic powder, red pepper flakes, chili powder, smoked paprika and umami powder, (umami is optional.). Stir in the concentrated tomato paste and let it cook for a couple of minutes. Blend your canned tomatoes and tomato sauce in the blender and add to the meat. Stir in the frozen corn and black beans and bring to a simmer. Stir in the beef bullion, sugar and cinnamon. Bring the entire pot to a slow boil over medium-high heat, stirring constantly because it will splatter as it boils. Cover and reduce heat to medium-low and let simmer for at least 30 minutes, stirring every few minutes to stop it from burning on the bottom. Taste and adjust seasonings as desired. *Note, if your chili becomes too thick at any point, just add a little beef broth or water to it. Start with a 1/4 cup and go from there. Serve with sour cream, chopped onion and cheese as optional garnishes. We also like to serve hot garlic bread or breadsticks with it!
HOW TO SERVE Sweet Corn & Black Bean Chili
Serve this chili in bowls with a small scoop of low-fat sour cream or plain Greek yogurt. Add chopped onions or green onions and a sprinkle of reduced-fat cheese if you like. For a lower calorie bowl, skip the cheese and sour cream and add a squeeze of lime and fresh cilantro. Portion control helps keep this dish good for weight loss—use about 1 to 1 1/2 cups per serving alongside a side salad or steamed greens.
To keep servings balanced, pair one cup of chili with a large green salad or a cup of roasted vegetables. The beans and corn add fiber, and the lean beef adds protein, so a standard portion makes a filling, balanced meal.
STORAGE & FREEZING : Sweet Corn & Black Bean Chili
This chili stores well in the fridge for up to 4 days. Let it cool to room temperature, then move to airtight containers. For freezing, portion into meal-size containers or freezer bags. Freeze for up to 3 months. Thaw in the fridge overnight, then reheat on the stove over medium heat until hot, or microwave in a safe container. If the chili thickens after freezing, stir in a splash of water or low-sodium broth to reach the right consistency.
For safe reheating, bring the chili to a full simmer for a minute or two to kill any bacteria. If you plan to use the chili for quick meal prep, freeze in single portions to make weeknight dinners fast and easy.
SERVING SUGGESTIONS
- For a balanced plate, serve with a green salad dressed with lemon and olive oil.
- Add a side of whole grain bread or a small serving of brown rice for more fiber.
- For a gluten free option, serve with corn tortillas or gluten free bread.
- A simple cucumber and tomato salad on the side keeps the meal light and fresh.
- If you want a contrast of sweet and rich, finish with a small fruit salad or a baked apple.
You can also pair this chili with crunchy tortilla chips for texture. For a healthy side, choose baked chips or air-fried veggie sticks to keep calories and fat lower.
In one serving suggestion, try the crispy, plant-forward flavors of crispy black bean tacos with cilantro lime sauce as a fun party plate alongside small bowls of chili for dipping.
VARIATIONS
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Healthier version: Use 90% lean ground beef or ground turkey. Cut the sugar to 2 tablespoons or replace with 1 tablespoon of maple syrup or a sugar substitute. Choose low-sodium tomato sauce and reduce the beef bouillon to lower sodium. Add more beans and extra vegetables like bell peppers or zucchini to boost fiber and lower calories. This makes a lighter option that still tastes rich.
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High-protein or low-carb version: To make this a high protein meal, increase the lean ground beef up to 2 pounds and add a cup of cooked lentils or extra black beans. For a low carb version, cut the beans to one can and add more low-carb vegetables such as cauliflower rice or chopped spinach. You can also use ground chicken or turkey for slightly fewer calories while keeping protein high.
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Air fryer or oven-baked version: While chili is usually made on the stove, you can use the oven for finishing. After browning meat and combining ingredients, move the pot to a 350°F oven and bake covered for 45 minutes to 1 hour for slow melded flavor. For an air fryer twist, make small chili-stuffed bell peppers or small skillet cornbread cups topped with chili and air fry until hot and browned. This gives a new texture and makes a fun air fryer meal from the chili base.
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Vegetarian version: Omit the beef. Use a mix of black beans, kidney beans, and cooked lentils for high protein. Add extra spices and a splash of soy sauce or mushroom seasoning to build savory depth. This keeps the dish filling and still a high protein meal without meat.
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Diabetic-friendly tweak: Cut sugar and use low-sodium canned goods. Increase non-starchy veg and use a lean protein. Serve smaller portions with a big side salad to control blood sugar impact.
Include one of these variations to suit your diet and taste. The base recipe is flexible and forgiving.
FAQs
Q: Is this chili a healthy option?
A: Yes. It can be healthy if you use lean meat, reduce the added sugar, and choose low-sodium canned goods. The beans add fiber and the beef or turkey adds protein, which helps keep you full.
Q: Can I make this diabetic-friendly?
A: Yes. Make it diabetic-friendly by cutting the sugar, using low-sodium sauce, and serving smaller portions with non-starchy sides like a green salad. Swap some meat for more beans or vegetables to lower the overall glycemic load.
Q: How long does the chili last in the fridge?
A: Store the chili in an airtight container for up to 4 days. Reheat until hot. For longer storage, freeze portions for up to 3 months.
Q: Can I make this ahead for meal prep?
A: Absolutely. This chili is great for meal prep. Make a large batch, portion into single servings, and freeze or refrigerate. It reheats well and keeps the flavors.
Q: Is this chili gluten free?
A: The main ingredients are naturally gluten free, but check labels on beef bouillon and any seasoning blends. Use certified gluten free products to be safe.
Q: Will the sugar make this chili too sweet?
A: The small amount of sugar and a pinch of cinnamon help round the tomato flavor and balance acidity. You can reduce or skip the sugar for a less sweet and lower calorie bowl.
MAKE-AHEAD TIPS FOR Sweet Corn & Black Bean Chili
Make the chili one or two days before you plan to eat it. The flavors will deepen overnight, making the chili even better. Portion into meal prep containers for fast lunches or dinners. If you freeze, label each container with the date and reheating instructions. For fast weeknight meals, thaw a portion in the fridge the night before and reheat the next day.
To save time, brown the beef and blend the tomatoes ahead of time. Keep spices in a small jar and add them when you cook. You can also chop any fresh garnish like onions and cilantro ahead and store them in small sealed containers.
Sweet Corn & Black Bean Chili
Ingredients
Method
- In a large pot, brown the ground beef with the salt, pepper, onion powder, Italian seasoning, garlic powder, red pepper flakes, chili powder, smoked paprika, and umami powder (if using).
- Stir in the concentrated tomato paste and let it cook for a couple of minutes.
- Blend the canned tomatoes and tomato sauce in a blender and add to the meat.
- Stir in the frozen corn and black beans and bring to a simmer.
- Stir in the beef bouillon, sugar, and cinnamon.
- Bring the entire pot to a slow boil over medium-high heat, stirring constantly to prevent splattering.
- Cover and reduce heat to medium-low and let simmer for at least 30 minutes, stirring occasionally.
- Taste and adjust seasonings as desired, and if chili is too thick, add a little beef broth or water.
- Serve with optional garnishes like sour cream, chopped onion, and cheese.