3.142855
28 ratings

Bison and Black Bean Chili

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.

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.

Nutritional Facts
Servings4
Calories Per Serving842
Total Fat44g67%
Sugar19gN/A
Saturated13g65%
Cholesterol119mg40%
Protein49g99%
Carbs65g22%
Vitamin A156µg17%
Vitamin B123µg51%
Vitamin B61mg70%
Vitamin C61mg100%
Vitamin E10mg52%
Vitamin K35µg44%
Calcium233mg23%
Fiber21g85%
Folate (food)166µgN/A
Folate equivalent (total)166µg41%
Iron14mg78%
Magnesium180mg45%
Monounsaturated20gN/A
Niacin (B3)15mg73%
Phosphorus660mg94%
Polyunsaturated6gN/A
Potassium2515mg72%
Riboflavin (B2)0.9mg52.8%
Sodium2057mg86%
Thiamin (B1)2mg100%
Zinc10mg64%