This Lean Bison and Barley Soup is the ultimate healthy comfort food! Whip up a batch to keep you warm on a chilly evening. 289 calories and 6 Weight Watchers SmartPoints
This Lean Bison & Barley Soup is a "must try" recipe! While I still have a soft spot in my heart for beef-packed soups, subbing bison for beef is a great way to lighten things up.
Bison meat has been adopted as a popular alternative to beef in the buffalo burgers found on menus around the country and is becoming more readily available in supermarkets and warehouse stores, such as Costco. But what's all the fuss about? What's the big deal about bison meat?
Well, since you asked...or was that me? Well, somebody asked. So, here we go:
Is bison meat good for you?
There's a reason that Readers' Digest listed bison as one of the top five foods that women should eat. Each 3.5 ounce serving of the lean meat is packed with iron...36 percent of the daily recommended amount, to be exact.
I don't know about the rest of you, but my average intake of iron is abysmal, something I lamented about when I posted my Baked Pasta Shells with Beef, Sundried Tomatoes & Spinach. I had just started using a food tracker, which let me know how pathetic I was, ferrically-speaking (that's going to be my new favorite iron-related phrase).
Okay, so it's high in iron. What else? Well, bison meat also boasts high levels of protein and Vitamin B-12 and lower calorie and cholesterol counts than beef, chicken or pork. I've got your attention now, don't I? Take a look at this nifty little chart to see what I mean.
Chart courtesy of Dr. M. Marchello at North Dakota State University
How are bison raised?
Bison live and feed primarily on grasslands, spending a minimal amount of time in feedlots. According to the National Bison Association, the animals are not subjected to chemicals or hormones.
What implications does this have for the consumer? Well, since we are all here because we love food, one of the primary benefits of grass-fed creatures (bison, cows, etc.) is that the meat often tastes better...in my humble opinion, that is. And, if given the choice, I will definitely choose the meat that has not been pumped full of antibiotics and hormones. Call me crazy.
Of course, there are plenty of environmental implications surrounding this issue, but we're here for soup, so I'm going to side-step those issues for the time-being.
Is bison meat expensive?
Bison meat tends to be pricier than most cuts of beef. However, I'm not suggesting that you completely forego beef in favor of bison - I know I'm not. However, you may want to consider working it into your meal rotation occasionally. It's a nice change from the usual and you just can't beat the health benefits.
Is this soup kid-friendly?
For parents out there, my kids would like you to know that they gave this soup a very enthusiastic double thumbs-up. In fact, they practically licked their bowls clean.
Bison meat also works beautifully in meat fondue, cooked in boiling broth and dipped in a variety of savory sauces. See our Apres Ski feature in FoodieCrush Magazine (on page 64 of the e-magazine) for details on fondue (bison and cheese varieties) and accompanying dipping sauces.
How to make bison barley soup:
First, brown the cubed bison meat, seasoning it as you go. Set it aside in a bowl while you cook the aromatics - shallots, celery, carrots and thyme.
Stir in the barley, beef broth, water and bison meat. Bring to a boil, reduce heat to medium-low, cover and let simmer until barley is tender, which takes about 60 minutes.
Add the frozen peas and heat for additional 5 minutes. Taste and season with additional ground pepper, if desired. Stir in chopped parsley and serve it up!
Other recipes with bison meat:
Sweet Potato & Bison Shepherd's Pie {Cookin' Canuck}
Hoisin Buffalo Burger with Spicy Slaw {Cookin' Canuck}
Clean Eating Bison Chili {Kim's Cravings}
Spicy Bison Sweet Potato Skillet {The Sophisticated Caveman}
Printable Recipe
Lean Bison & Barley Soup with Green Peas
Ingredients
- 12 ounces bison top sirloin steak cut into ½-inch cubes
- 4 ½ teaspoons canola oil divided
- ¼ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- 1 ½ large shallots minced
- ¾ cup diced celery
- ¾ cup diced carrots
- 1 teaspoon dried thyme
- ¾ cup pearl barley
- 5 ¼ cups 99% fat-free beef broth
- ¾ cup water
- ¾ cup frozen green peas
- ¼ cup + 2 tablespoons chopped flat-leaf parsley
- freshly ground black pepper to taste
Instructions
- Heat 3 teaspoons canola in a large saucepan set over medium-high heat. Add the cubed bison meat, salt and pepper, and cook, stirring frequently, until the meat is browned. Remove the meat from the pan and set aside.
- Reduce heat to medium and add 1½ teaspoon canola to the pan. Add chopped shallot, celery, and carrots, along with the dried thyme. Cook, stirring frequently, until the vegetables are just tender, 7 to 8 minutes.
- Stir in barley, beef broth, water and bison meat. Bring to a boil, reduce heat to medium-low, cover and let simmer until barley is tender, about 60 minutes.
- Add frozen peas and heat for additional 5 minutes. Taste and season with additional ground pepper, if desired. Stir in chopped parsley and serve.
Notes
Nutrition
Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.
Stephanie
I wanted to know if you had any nutritional info for this recipe? It looks really delicious!
Dara (Cookin' Canuck)
Hi Stephanie, I just added in the nutritional information. I'm sorry that the serving size is a little vague (1/4 of the soup). I made and posted this recipe before I was measuring out for calories. The next time I make it, I will measure the serving size and update the information. In the meantime, hopefully you are able to estimate. I hope you enjoy the soup!
Amber | Bluebonnets & Brownies
I seriously want to dive right into that bowl. I've only eaten bison a couple of times, but you've convinced me. I'll be picking some up the next time I go grocery shopping.
Denise @ Creative Kitchen
Looks amazing....your pics always make me want to dig right in! 🙂
Courtney
I love soups with barley. Love that you used Bison! Can't wait to try!
angela
made this on saturday, took me awhile to find bison. great recipe.
Megan Pence @CountryCleaver
Oh Dara, this looks delightful and so cozy for these rainy Seattle nights we've been having! ~Megan
Amy
What a healthy option. I've only had a bison burger before but this sounds tempting too.
Hope you had a happy, happy birthday!
Robyn | Add a Pinch
I hope you had a wonderful birthday, Dara! This soup looks amazing!
Rachel @ Baked by Rachel
Such a wonderful winter dish!
Luke
Looks healthy and delicious, my kind of soup. +1
Lana @ Never Enough Thyme
What a gorgeous soup, Dara! We've had bison a few times at a local restaurant here and really enjoyed it. I'd love to try cooking with it at home so I'm hoping it will become more available at markets.
Lora @cakeduchess
Hi Dara-I hope you had a spectacular birthday and that the fun continues:)I love barley soups and your bison barley soup looks hearty and delicious:)xx
Liz
Oh, I love barley soup, and your lean recipe looks spectacular!
Curt
What a hearty and healthy recipe. I love soup this time of year!
Lauren at Keep It Sweet
I don't know why I never think to cook with bison at home! This soup looks absolutely delicious and comforting so the fact that it is healthy is a great added bonus!
Tickled Red
Girl! That soup looks so good! Too bad there aren't any bison roaming around on the beach but that okay. I'll be making a visit to the butcher as well as the fish monger this weekend. MmmMmm!
marla
Thanks for sharing all of this great health info on one of my favorite sources of protein. I first learned about bison when I was training for marathons - the iron is so important, especially for that long distance pounding.
These days I enjoy Bison often & your soup looks like something I will try soon 🙂
Jen at The Three Little Piglets
Boo on the naysayers! I'd take a nice bowl of this any day!