White Bean Chili with Corn
White Bean Chili with Corn is a hearty, flavorful variation of traditional chili, typically featuring white beans (like cannellini or Great Northern beans), corn, and a blend of mild to spicy seasonings. It's a comforting, one-pot dish often associated with Southwestern or Tex-Mex cuisine, where it's celebrated for its creamy texture and sweet-savory balance.
🍽️ Nutrition at a glance
This dish is generally high in plant-based protein and fiber from the beans, with a moderate amount of carbohydrates, especially from the corn. It provides key nutrients like iron, potassium, and folate, and a typical serving (about 1.5 cups) ranges from 250-350 calories, depending on added fats or toppings.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 12 g |
| Carbs | 35 g |
| Fat | 4 g |
| Fiber | 8 g |
| Sugar | 5 g |
| Sodium | 650 mg |
| Potassium | 450 mg |
| Iron | 3.5 mg |
| Magnesium | 60 mg |
| Phosphorus | 140 mg |
| Folate | 120 mcg |
| Vitamin C | 8 mg |
| Thiamin (B1) | 0.3 mg |
| Zinc | 2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Nutritionally, white beans offer a milder flavor and smoother texture than kidney beans, making this chili a gentler option for those sensitive to spice. Culturally, it reflects the fusion of Indigenous American ingredients (like corn and beans) with Spanish influences, showcasing how chili can be adapted into lighter, vegetarian-friendly versions.
