Bison Stew

Bison Stew Recipe - Hearty and Satisfying Meal from USA

Region / culture: USA | Preparation time: 20 minutes | Cooking time: 1 hour 30 minutes | Servings: 6

Introduction

Bison stew is a hearty and nutritious dish that has been enjoyed for generations. This recipe offers a modern take on a traditional meal, incorporating rich flavors and tender bison meat. Perfect for a cozy dinner, this stew is not only delicious but also packed with nutrients. Whether you're a long-time fan of bison or trying it for the first time, this stew is sure to impress.

History

The history of bison stew dates back to the indigenous peoples of North America, who relied on bison as a primary food source. Over time, settlers adopted bison into their diets, creating various recipes to enjoy this lean meat. This particular recipe has evolved to include vegetables and seasonings that complement the natural flavors of bison, making it a beloved dish in many households.

Ingredients

2 lb (907 g) cubed bison meat
2 tbsp vegetable oil
2 chopped onions
1 (15.5 oz (439 g)) can of tomato sauce
6 peeled and sliced carrots
1 (8 oz (227 g)) can of undrained tomatoes
2 tsp salt
0.5 tsp black pepper
3 peeled medium potatoes
0.5 cup water

How to prepare

In a large kettle or pot, brown the meat in oil.
Add onions and cook until golden.
Next, add tomato sauce, carrots, tomatoes, and seasonings. Cover the pot and cook over very low heat for 1 hour.
If needed, add potatoes and 0.5 cup of water.
Cover the pot again and continue cooking for 30 minutes over very low heat.

Variations

Transfer the mixture to a baking dish and top it with biscuit dough (refer to page 23). Bake it at 425°F (218°C) until the biscuits turn brown.
To reduce the sodium content: Substitute salt with salt substitute and use low-sodium canned tomatoes and low-sodium canned tomato sauce.
For a spicier version, add a teaspoon of chili powder or a diced jalapeño. You can also substitute sweet potatoes for the regular potatoes for a different flavor profile and additional nutrients.

Cooking Tips & Tricks

To ensure your bison stew is as flavorful as possible, consider browning the meat in batches to avoid overcrowding the pot. This allows each piece to develop a rich, caramelized crust. Additionally, deglazing the pot with a bit of broth or water after browning the meat can help incorporate all the delicious browned bits into your stew for an extra layer of flavor.

Serving Suggestions

Serve this bison stew with a side of crusty bread to soak up the delicious sauce. A fresh green salad also makes a great accompaniment, adding a crisp contrast to the hearty stew.

Cooking Techniques

Slow cooking is key to developing the flavors and tenderizing the bison meat in this stew. A low and slow simmer allows the ingredients to meld together beautifully, creating a rich and comforting dish.

Ingredient Substitutions

If bison meat is not available, lean beef or venison can be used as substitutes. For a vegetarian version, mushrooms and beans can replace the meat, though the cooking time may need to be adjusted.

Make Ahead Tips

This stew tastes even better the next day, making it a perfect make-ahead meal. Simply cool the stew completely before refrigerating, then gently reheat on the stove or in a microwave when ready to serve.

Presentation Ideas

Garnish each serving with a sprinkle of fresh parsley or thyme for a pop of color and freshness. Serving the stew in a hollowed-out bread bowl can also make for an impressive and edible presentation.

Pairing Recommendations

A full-bodied red wine, such as a Cabernet Sauvignon or Merlot, pairs wonderfully with the rich flavors of the bison stew. For a non-alcoholic option, a robust black tea or a sparkling apple cider complements the meal nicely.

Storage and Reheating Instructions

Store leftover stew in an airtight container in the refrigerator for up to 3 days. To reheat, warm on the stove over medium heat, adding a little water or broth if the stew has thickened too much.

Nutrition Information

Calories per serving

A serving of this bison stew contains approximately 350 calories, making it a hearty yet relatively low-calorie meal option. This calorie count allows for inclusion in various diet plans, providing a satisfying meal without overindulgence.

Carbohydrates

This bison stew recipe contains a moderate amount of carbohydrates, primarily from the potatoes and carrots. One serving of this stew contains approximately 30 grams of carbohydrates. The vegetables also provide dietary fiber, which is beneficial for digestive health.

Fats

Bison meat is known for being leaner than beef, making this stew a lower-fat option. The total fat content per serving is around 10 grams, with only 2 grams of saturated fat. The use of vegetable oil also adds a small amount of healthy unsaturated fats.

Proteins

Bison is an excellent source of high-quality protein. Each serving of this stew provides roughly 35 grams of protein, making it a great option for muscle repair and growth. The protein content also helps make this dish particularly satisfying and filling.

Vitamins and minerals

This stew is rich in vitamins and minerals, thanks to the variety of vegetables and bison meat. It's a good source of vitamin A from the carrots, vitamin C from the tomatoes, and potassium from the potatoes. Bison meat contributes iron and zinc, which are essential for overall health.

Alergens

This recipe is free from common allergens such as nuts, dairy, and gluten, making it suitable for individuals with these allergies. However, always check the labels of canned products for potential allergen warnings.

Summary

Overall, this bison stew is a nutritious and balanced meal. It offers a good mix of proteins, healthy fats, and carbohydrates, along with essential vitamins and minerals. It's a wholesome choice for anyone looking to enjoy a hearty and healthy dish.

Summary

This bison stew recipe offers a delicious and nutritious way to enjoy a classic comfort food. With its rich history, versatile ingredients, and numerous health benefits, it's a dish that can be enjoyed by everyone. Whether you're looking for a cozy meal on a cold day or a nutritious option for your weekly meal plan, this bison stew is sure to satisfy.

How did I get this recipe?

The first time I saw this recipe, I was filled with a sense of excitement. I had always been a lover of hearty stews, but the thought of making one with bison meat was something entirely new and intriguing to me. I had acquired this recipe from an old friend who had spent years living among Native American tribes in the Midwest. She had learned the art of cooking bison stew from the elders of the tribe, and she had passed the recipe on to me with a twinkle in her eye.

I remember sitting at her kitchen table, listening intently as she recounted the story of how she came to learn the recipe. She had been living with the tribe for several months, immersing herself in their culture and way of life. One day, as she was walking through the woods with the elders, they came across a herd of bison grazing in a clearing. The elders had taught her the importance of respecting and honoring the animals that provided them with sustenance, and they had shown her how to hunt and butcher the bison with reverence and gratitude.

It was during one of these hunts that the elders had decided to make a stew out of the bison meat they had gathered. They had gathered around a fire, using a large cauldron to simmer the meat with vegetables, herbs, and spices. The aroma that filled the air was intoxicating, and my friend had never forgotten the taste of that rich, savory stew.

As she shared the recipe with me, she emphasized the importance of using only the finest ingredients and taking the time to let the flavors meld together to create a truly unforgettable dish. She explained the process step by step, from browning the bison meat in a hot skillet to adding the broth and vegetables and letting it simmer for hours on end. She showed me how to adjust the seasonings to taste, making sure that each batch of stew was perfectly seasoned and balanced.

I was eager to try my hand at making bison stew for the first time. I gathered the ingredients and set to work in my own kitchen, following the recipe with care and attention to detail. The scent of the bison meat browning in the skillet filled the air, reminding me of the wild, untamed spirit of the animal. I added the broth, vegetables, and spices, stirring them together with a sense of purpose and anticipation.

As the stew simmered on the stove, the flavors began to meld together, creating a rich, savory broth that promised to be a delight to the senses. I tasted it carefully, adjusting the seasonings until it was just right. When it was finally ready, I ladled it into bowls and served it to my family with pride.

The first spoonful of bison stew was like a revelation. The meat was tender and flavorful, the vegetables were perfectly cooked, and the broth was rich and satisfying. My family oohed and aahed with every bite, savoring the unique taste of the dish. I felt a sense of accomplishment and satisfaction, knowing that I had successfully recreated a recipe that had been passed down through generations.

From that day on, bison stew became a staple in my household. I made it for special occasions and ordinary weeknight dinners, always relishing the opportunity to share this delicious and unique dish with my loved ones. The recipe had become a part of me, a link to the past and a connection to the traditions and wisdom of those who had come before me.

As I sit here now, reflecting on that first experience of making bison stew, I am filled with gratitude for the knowledge and inspiration that my friend shared with me. The recipe is more than just a list of ingredients and instructions – it is a story, a legacy, a reminder of the importance of honoring the earth and the animals that sustain us. And every time I make bison stew, I am reminded of that lesson, and of the joy and fulfillment that comes from creating something truly special with my own two hands.