It was an unusually chilly day for the middle of May, but then again, it’s Michigan. I shouldn’t be surprised. We’ve been known to have snow in May or 80 degree temperatures in March, so you really never know what kind of weather Mother Nature is going to bring to the table! Today, she decided to make it cold and rainy (with temperatures barely reaching the high 40s), which seemed like perfect soup weather for me.
I’m a big fan of soups and stews, but only if they’re really thick and hearty. Don’t get me wrong, broth-based soups are good and I’ll eat them if they’re served to me, but I’d much rather eat a bowl of soup that’s nice and chunky and loaded with ingredients. Like this bison stew.
Bison is also referred to by some people as buffalo, and it’s a red meat that pretty similar to the meat from cattle (aka beef). The taste is pretty similar to ground beef, however to me it’s a tad bit sweeter and richer in flavor.
When it comes to the nutrition, I generally don’t like to compare two foods against each other because no one food is “better” than another. However, just to compare the facts, here is how ground bison compares to ground beef:
- Ground beef is higher in saturated fat, which is the type of fat we want to try our best to limit.
- Wild game (including ground bison) consume a more natural, plant-based diet, so their meat tends to have a lower fat content. However, most of that fat is actually omega-3 fat, which is very anti-inflammatory and is the type of fat we want to include more of in our diets.
- Both are very rich in protein, vitamin B12, iron, and selenium.
The information on the chart above came from the USDA, who regulates the meat industry in the United States. As you can see, ground bison and extra lean ground beef sirloin are pretty comparable from a nutrition standpoint. Both have high protein and fairly low levels of saturated fat, with ground bison being just slightly lower. Therefore, one option is really not better than the other – stick with what you prefer.
Now, I will say that ground bison can be a bit more expensive, especially if it’s a grass-fed version. However, every once and a while, I think it’s worth the splurge to buy some and use for burgers, meatballs, or soups and stews.
If you do decide to test out ground bison, here are a few tips I have for you:
- Since it’s lower in fat than ground beef, ground bison does not need to be cooked as long. Therefore, pay close attention and be sure not to over-cook it and make it tough.
- Cook to a minimum internal temperature of 160 F.
- It can be used in most recipes that call for ground beef. When using ground bison, there is less shrinkage (because there is less fat that melts off), so you will yield more meat than if using ground beef.
This soup was the ultimate comfort food I needed on this cold and rainy day, and the best part is that there were tons of leftovers, which ended up being my dinner the following day since it was so cold and rainy… again.
The only thing that made this meal better was a nice and warm homemade roll to go along with it. There’s nothing like dunking fresh bread into hot soup, am I right? Check out the recipe for my favorite rolls here, and while you’re at it, make a batch of this bison stew to go with them!
- 1 TBSP olive oil
- 1 lb. ground bison
- 1 small white onion, diced
- 3 cloves garlic, minced
- ½ head of green cabbage, core removed and finely shredded
- 4 stalks celery, diced
- 4-5 large carrots, peeled and diced
- 1 (15-ounce) can no-salt added tomatoes
- 4-5 small potatoes, diced
- 8 cups low-sodium chicken broth (or half broth and half water)
- 3 cups chopped kale or spinach
- ½ tsp. each: dried rosemary, rubbed sage, garlic powder, onion powder, salt, and black pepper
- 1 tsp. dried basil
- 2 tsp. dried oregano
- 1 TBSP dried parsley flakes
- Optional: ¼ tsp. crushed red pepper flakes
- Add the olive oil to a large (at least 6-quart) pot over medium heat. Add the ground bison and cook until browned, being sure to break up the chunks constantly.
- Once browned, add the onion and garlic and cook until they have softened, about 4-5 minutes.
- Add half of the chopped cabbage, stir until it wilts down a little, and then add the remaining cabbage, along with the remaining ingredients.
- Bring mixture to a simmer, then reduce heat to low, cover with a lid, and simmer for 35-40 minutes, or until veggies are completely tender.
- Taste and season according to preferences.
