Bison and Black Bean Chili

Staff Writer
Bison and Black Bean Chili
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.

Ready in
1 h, 20 m
4
Servings
842
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1/4 Cup canola oil
  • 1 onion, diced finely
  • 2 cloves garlic, minced
  • 2 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.

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.

Nutritional Facts

Total Fat
44g
67%
Sugar
19g
N/A
Saturated Fat
13g
65%
Cholesterol
119mg
40%
Protein
49g
99%
Carbs
65g
22%
Vitamin A
156µg
17%
Vitamin B12
3µg
51%
Vitamin B6
1mg
70%
Vitamin C
61mg
100%
Vitamin E
10mg
52%
Vitamin K
35µg
44%
Calcium
233mg
23%
Fiber
21g
85%
Folate (food)
166µg
N/A
Folate equivalent (total)
166µg
41%
Iron
14mg
78%
Magnesium
180mg
45%
Monounsaturated
20g
N/A
Niacin (B3)
15mg
73%
Phosphorus
660mg
94%
Polyunsaturated
6g
N/A
Potassium
2515mg
72%
Riboflavin (B2)
0.9mg
52.8%
Sodium
2057mg
86%
Thiamin (B1)
2mg
100%
Zinc
10mg
64%