Venison or deer, potatoes, and vegetables excluding carrots, broccoli, and dark-green leafy; gravy
Common food
A hearty, savory stew featuring tender venison, soft potatoes, and a medley of vegetables like peas, onions, and celery, all simmered in a rich, meaty gravy. The flavor is deeply umami and earthy, with the lean, gamey venison contrasting beautifully against the creamy potatoes and sweet vegetables. It's a nutritionally balanced meal, offering high-quality protein and complex carbs in a relatively low-calorie package.
Calorie split: 19% protein · 38% carbs · 43% fat
↓ Full nutrition💚 Why it's loved
People adore this dish for its comforting, all-in-one nature and deep, rustic flavors that evoke a sense of tradition and warmth. It's a versatile one-pot meal that can be easily adapted with seasonal vegetables.
⚠️ Watch-outs & how to enjoy it better
The gravy can be high in sodium, which may be a concern for those monitoring blood pressure. Venison is a lean meat, so overcooking can make it tough. To counteract, use low-sodium broth for the gravy and ensure the venison is seared quickly and simmered gently until just tender.
Key benefits
- Excellent source of lean protein for muscle maintenance.
- Rich in iron and B vitamins from venison.
- Provides sustained energy from complex carbohydrates.
- Contains dietary fiber from potatoes and vegetables.
- Naturally low in sugar.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Venison has more protein and less fat than beef, and its distinctive 'gamey' flavor comes from the animal's wild diet of herbs, grasses, and acorns.
Full nutrition (USDA data · scales with serving)
| Water | 74.4 g |
| Energy | 127 kcal |
| Protein | 6.0 g |
| Total lipid (fat) | 6.1 g |
| Carbohydrate, by difference | 12.3 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 0.90 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 0.92 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 66.0 mg |
| Potassium, K | 228 mg |
| Sodium, Na | 312 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 2.6 ug |
| Vitamin C, total ascorbic acid | 3.9 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.12 mg |
| Niacin | 1.8 mg |
| Vitamin B-6 | 0.20 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 27.3 mg |
| Vitamin B-12 | 0.40 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 24.0 ug |
| Carotene, alpha | 6.0 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 108 ug |
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 9.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 0.72 g |
| SFA 18:0 | 0.31 g |
| Fatty acids, total monounsaturated | 2.4 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 2.3 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.0 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:3 | 0.23 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 16.0 mg |
FAQ
How do I keep the venison from getting tough?
Sear the venison pieces quickly over high heat to brown them, then simmer them slowly in the gravy at a low temperature. Adding a splash of acidic liquid like red wine or vinegar to the gravy can also help tenderize the meat.
Can I make this ahead of time?
Yes, this type of stew often tastes even better the next day as the flavors meld. Cool it quickly, store it in the fridge for up to 3 days, or freeze it for up to 3 months.
What vegetables work best if I avoid carrots, broccoli, and dark greens?
Excellent alternatives include peas, corn, green beans, turnips, parsnips, celery, onions, and bell peppers. They will provide a variety of textures and natural sweetness.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.27 kcal/g · 19% calories from protein · 1.3 g fiber · 0.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.37 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.