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.
Drick
oh my goodness, now what am I gonna do. I thought the whole eating healthy thingy was for 2011, and I gave it my best shot...
very nice beef soup, hearty and looks to be so very flavorful, which is I guess why you end up with clean bowls...
Dara (Cookin' Canuck)
Ha! Nice try, Drick. 2012 is the year for healthy eating.
Jeanette
Great info on bison - I've never tried it before, but sounds like a nice healthy substitute for beef.
Dara (Cookin' Canuck)
Jeanette, I think you'd love it, plus it would fit in with all of the healthy recipes on your blog.
ceecee
Looks stunning! And delicious! Bison stew is one of my favorite dishes.
C.
Dara (Cookin' Canuck)
Thank you, C! You really can't beat the flavor and ease of cooking with bison meat.
Maris (In Good Taste)
Hearty, healthy and very delicious. Best wishes for a very Happy Birthday!
Dara (Cookin' Canuck)
Thank you, Maris. I'll be thinking of you on your birthday too, my friend.
sweetsugarbelle
The difference is mindblowing! I would have never guessed!!! I love anything that contains barley! You gave me a craving!
Dara (Cookin' Canuck)
I'm so glad! Healthy cravings are what I'm all about right now.
Magic of Spice
Great informational post, and what a gorgeous soup!
Happy Birthday Dara, wishing you an amazing day 🙂
Dara (Cookin' Canuck)
Thank you! I'm so glad you found the information useful.
A Canadian Foodie
Now that looks like a stew - but whatever it is, I love the colours and the comfort that washes through seeing a dish like that on a cold blustery day!
YUM!
🙂
V
Dara (Cookin' Canuck)
Thanks so much, Valerie. There's a little more broth than what you see in the photo (food-styling tricks, you know), so I would still consider it a soup. However, if you decrease the amount of broth, it could definitely be made into a tasty stew.
Alison @ Ingredients, Inc.
looks great! Have a great weekend!!
Dara (Cookin' Canuck)
Thank you, Alison.
Roz@weightingfor50
HI Dara. I've recently discovered bison, and am a big fan. I've bookmarked this amazing recipe and will be trying it soon. Have a wonderful Friday.
Dara (Cookin' Canuck)
Thank you, Roz. I hope you enjoy it.
Steve @ the black peppercorn
Oh wow Dara, this looks awesome. I love beef and barely soup andI know I would like this one also. So nice on a cold winter day. I posted soup today as well - warms the bones and often soup is healthy as well. YUM!
Dara (Cookin' Canuck)
Thank you, Steve. How right you are - there's nothing better than a bowl of steaming soup on a cold day.
naomi
I never knew-the fat ratio in bison vs. beef is incredible. Now time for the real test. I love barley anything and so I'm going to make this for the family and see if anyone notices.
Dara (Cookin' Canuck)
Naomi, the numbers are definitely surprising and inspiring!
Yvette ~ Muy Bueno
Just saw you over at Taste and Tell and have been wanting to stop by and visit your blog. Its incredible and your recipes sound delish!
I'm a huge fan of bison (I live in Colorado). This recipe will be on our dinner table soon.
Gracias!
Dara (Cookin' Canuck)
Thank you, Yvette. Deborah was so sweet to do a spotlight on my blog and me. I'm so glad you stopped by.
Emilie @ Emilie's Enjoyables
Wow, I never knew the health stats of bison were so great! I'm so glad you shared that.
Dara (Cookin' Canuck)
It makes you want to eat more bison, doesn't it? I always knew bison was a healthy meat, but was surprised to see the differences on that chart.
Sukaina
I love soups with barley in them- I can feel the warmth from it. And I see it's your brithday too. May the day and whole year be filled with laughter, family, cake and presents!
Dara (Cookin' Canuck)
Thank you so much, Sukaina. I adore barley, too. It adds great bulk to a soup and fantastic flavor.
Cookbook Queen
Look at you, all cooking different meats!! Makes me think of our meals in Austin. Looks great!!
Happy Birthday, sweet Dara!! xoxo
Dara (Cookin' Canuck)
Thank you, Kristan! Yes, it reminds me of our wild game weekend, too. How fun that was! Thank you for the birthday wishes.
Heidi / foodiecrush
Holy buffalo, bison or other lean meat. This looks so, so good with the fresh veggies and meaty combo. Where did you pick up your bison locally? I've had buffalo, which is also very good, but have yet to try the other b-meat. Excited to do so. And for the fondue? Oh yes, delish, that recipe still has me drooling!
And it's your birthday! Happy bday my fellow Januarian! Me, you and Maria, all Capricorn/Aquarians. Our blog lust must be in the stars. XOXOXO have a terrific day!
Dara (Cookin' Canuck)
Thank you, Heidi! My understanding is that American buffalo and bison are one and the same. And yes, it is perfect for fondue! I find ground bison/buffalo at Costco and the bison steaks at Harmon's.
Thank you for the birthday wishes. Happy to be a January gal alongside you.
Maria
Perfect soup for winter! Happy birthday my friend:) xoxo
Dara (Cookin' Canuck)
Thank you for the birthday wishes, Maria! xo
kelley
Rock the boat all day long with your changes to tried and trues. It looks as if our bellies and hearts will be all the better for it. And that big bowl of soup screams comfort. Perfect after a long day of skiing!
Dara (Cookin' Canuck)
Thanks, Kelley. This is exactly the kind of soup I crave on a cold day. I was thrilled that my kids enjoyed it, too.
karin
I can't wait to make this, but you left out how much barley. How much did you use?
Thanks for sharing!!!!
Dara (Cookin' Canuck)
Sorry about that, Karin! I just updated the recipe to show 3/4 cup of pearl barley. I hope you enjoy the soup.
karin
This will be perfect for cold and rainy day today! Thanks for the update!
Belinda @zomppa
A lovely, hearty combination!
Dara (Cookin' Canuck)
Thank you, Belinda!