Bison and Black Bean Chili

Bison and Black Bean Chili
Staff Writer
Bison and Black Bean Chili

Matt Moore

Bison and Black Bean Chili

Bison, as many of you have now seen, can be readily found in most grocers next to the ground beef. For those unaware, bison has less fat, calories, and cholesterol than beef, while also promoting a denser concentration of protein, iron, and B vitamins. Still not convinced?

Bison has a rich beef flavor, similar to that of grass-fed, organic beef. Quite frankly, I've served this chili to many of folks who never knew the difference. Of course, a good bold chili is a great way to introduce new meats to those unfamiliar. Reminds me of the time I served up a heaping bowl of squirrel chili to a group of sorority girls... kidding. But, you get my gist.

Anyways, here's my recipe for an outstanding, healthy (sans the cheese and sour cream) Bison and Black Bean Chili.

See all chili recipes.

Click here to see A Healthy Super Bowl Menu, Part 2.

4
Servings
592
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1/4  Cup  canola oil
  • onion, diced finely
  • cloves garlic, minced
  • jalapeños, seeded and diced
  • 1 1/2  Pound  ground bison
  • 2  Tablespoons  chili powder
  • 1  Tablespoon  ground cumin
  • 1  Tablespoon  kosher salt
  • 1/2  Tablespoon  black pepper
  • 1  Cup  dark beer
  • One 28-ounce can tomato purée
  • One 28-ounce can petite diced tomatoes
  • One 14-ounce can black beans
  • One 14-ounce can kidney beans
  • Shredded Cheddar, for serving (optional)
  • Sour cream, for serving (optional)
  • Sliced jalapeños, for serving (optional)

Directions

Preheat a Dutch oven over medium heat and add the oil. Next, add the onion and sauté until tender, for 8-10 minutes. Add the garlic and jalapeños and sauté until just tender, about 2-3 minutes. 

Add the ground bison and seasonings and cook until the meat is just browned through, about 4-5 minutes, stirring occasionally. Deglaze the pot by adding the beer, scraping up any browned bits from the bottom of the pan using a spoon. 

Finally, add add the tomato purée, diced tomatoes, and beans. Reduce the heat to medium-low, and simmer partially covered for 30-45 minutes. Remove from the heat and serve with desired toppings.

Nutritional Facts

Total Fat
45g
64%
Sugar
1g
1%
Saturated Fat
14g
58%
Cholesterol
160mg
53%
Carbohydrate, by difference
5g
4%
Protein
41g
89%
Vitamin A, RAE
119µg
17%
Vitamin B-12
4µg
100%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
2mg
3%
Vitamin K (phylloquinone)
20µg
22%
Calcium, Ca
53mg
5%
Choline, total
37mg
9%
Fiber, total dietary
3g
12%
Fluoride, F
1µg
0%
Folate, total
18µg
5%
Iron, Fe
5mg
28%
Magnesium, Mg
55mg
17%
Niacin
11mg
79%
Pantothenic acid
1mg
20%
Phosphorus, P
337mg
48%
Riboflavin
1mg
91%
Selenium, Se
34µg
62%
Sodium, Na
399mg
27%
Water
156g
6%
Zinc, Zn
8mg
100%

Bison Shopping Tip

Most cattle are fed a diet of grass until they are sent to a feedlot – where they are finished on corn. When possible, choose beef from cattle that are “100% grass fed” - it will be more expensive, but better for your health.

Bison Cooking Tip

The method used to cook beef is dependent on the cut. Cuts that are more tender, like filet mignon, should be cooked for a relatively short amount of time over high heat by grilling or sautéing. While less tender cuts, like brisket and short ribs, should be cooked for a longer time with lower heat by braising or stewing.