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.

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.

Nutrition

Calories per serving:

615 kcal

Daily value:

31%

Servings:

4
  • Carbohydrate, by difference 5 g
  • Protein 42 g
  • Total lipid (fat) 48 g
  • Vitamin A, IU 2289 IU
  • Vitamin A, RAE 126 µg
  • Vitamin B-12 4 µg
  • Vitamin B-6 1 mg
  • Vitamin C, total ascorbic acid 2 mg
  • Vitamin D 10 IU
  • Vitamin E (alpha-tocopherol) 5 mg
  • Vitamin K (phylloquinone) 20 µg
  • Alanine 1 g
  • Arginine 1 g
  • Ash 3 g
  • Aspartic acid 1 g
  • Calcium, Ca 51 mg
  • Carotene, alpha 157 µg
  • Carotene, beta 1131 µg
  • Cholesterol 164 mg
  • Choline, total 37 mg
  • Cryptoxanthin, beta 262 µg
  • Fatty acids, total monounsaturated 24 g
  • Fatty acids, total polyunsaturated 5 g
  • Fatty acids, total saturated 14 g
  • Fatty acids, total trans 3 g
  • Fatty acids, total trans-monoenoic 3 g
  • Fiber, total dietary 3 g
  • Fluoride, F 1 µg
  • Folate, DFE 18 µg
  • Folate, food 18 µg
  • Folate, total 18 µg
  • Glutamic acid 1 g
  • Glycine 1 g
  • Iron, Fe 5 mg
  • Leucine 1 g
  • Lutein + zeaxanthin 32 µg
  • Lycopene 2 µg
  • Lysine 1 g
  • Magnesium, Mg 55 mg
  • Niacin 11 mg
  • Pantothenic acid 1 mg
  • Phosphorus, P 324 mg
  • Phytosterols 8 mg
  • Potassium, K 708 mg
  • Proline 1 g
  • Retinol 13 µg
  • Riboflavin 1 mg
  • Selenium, Se 33 µg
  • Sodium, Na 372 mg
  • Sugars, total 1 g
  • Water 154 g
  • Zinc, Zn 8 mg
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