Bison Stew
User Reviews
5.0
45 reviews
Excellent
-
Prep Time
20 mins
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Cook Time
3 hrs
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Total Time
3 hrs 20 mins
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Servings
8 servings
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Calories
562 kcal
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Course
Main Course, Soup, Lunch
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Cuisine
American
Bison Stew
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This is a "three sisters" style stew with corn, beans and squash, plus wild greens like amaranth or lambsquarters. Any greens (chard, kale, spinach, etc.) are fine.
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Ingredients
- 2 to 3 pounds bison stew meat, see above for other options
- salt
- 4 ears of corn
- 3 bay leaves
- 1 ounce dried mushrooms, crushed roughly
- 1 pound dried beans
- 1 to 2 pounds winter squash, cut into chunks
- 2 tablespoons bison fat, beef fat, butter or oil
- 1 large yellow onion, chopped
- 3 cloves garlic, minced
- 1 pound greens, lambsquarters, amaranth, spinach, etc.
- Green alder pepper (optional)
Instructions
- Cut the bison meat into big chunks. Just barely cover with water in a large pot and bring this to a boil. Once the foam collects on the surface after a few minutes, dump the water. Return the meat to the pot, add enough water to cover by several inches and return to a simmer.
- Slice the kernels off the ears of corn. Reserve the kernels and cut the cobs in two pieces. Put them in the pot with the meat. Add the bay leaves and salt to taste. Simmer 1 hour.
- Meanwhile, heat the butter or bison fat in a pan over medium high heat and brown the onion. When it's mostly browned, add the garlic and cook another minute. Scrape all this into the pot with the bison.
- After 1 hour, add the mushrooms and beans and keep simmering. After another hour, add the squash. When the bison is tender, fish it out and cut it against the grain into pieces you'll want to eat in a stew. Discard the corn cobs.
- Add the corn kernels and greens and cook 5 minutes. Add more salt if you want, along with the green alder pepper, if using.
Notes
- Bean choice is up to you. I like Hidatsa beans or great northern beans here.
- If you want to try the alder pepper, you can buy green alder pepper online here.
Nutrition Information
Show Details
Calories
562kcal
(28%)
Carbohydrates
56g
(19%)
Protein
38g
(76%)
Fat
22g
(34%)
Saturated Fat
10g
(50%)
Polyunsaturated Fat
2g
Monounsaturated Fat
8g
Trans Fat
0.1g
Cholesterol
87mg
(29%)
Sodium
235mg
(10%)
Potassium
1735mg
(50%)
Fiber
12g
(48%)
Sugar
7g
(14%)
Vitamin A
9669IU
(193%)
Vitamin C
36mg
(40%)
Calcium
123mg
(12%)
Iron
9mg
(50%)
Nutrition Facts
Serving: 8servings
Amount Per Serving
Calories 562 kcal
% Daily Value*
| Calories | 562kcal | 28% |
| Carbohydrates | 56g | 19% |
| Protein | 38g | 76% |
| Fat | 22g | 34% |
| Saturated Fat | 10g | 50% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 8g | 40% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 87mg | 29% |
| Sodium | 235mg | 10% |
| Potassium | 1735mg | 37% |
| Fiber | 12g | 48% |
| Sugar | 7g | 14% |
| Vitamin A | 9669IU | 193% |
| Vitamin C | 36mg | 40% |
| Calcium | 123mg | 12% |
| Iron | 9mg | 50% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
45 reviews
Excellent
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