Blue Corn and Mutton Stew
Blue Corn and Mutton Stew is a hearty, savory dish rooted in the culinary traditions of the American Southwest, particularly among Native American communities like the Navajo. It typically features tender, slow-cooked mutton (or lamb) simmered with blue cornmeal, which thickens the stew and gives it a distinctive, earthy flavor and deep purple hue. Common additions include green chiles, onions, and garlic, creating a rich, comforting meal.
🍽️ Nutrition at a glance
This stew is a well-balanced, protein-rich dish, with the mutton providing substantial protein and healthy fats, while the blue corn contributes complex carbohydrates and fiber. A typical serving offers a good mix of nutrients, with an estimated calorie range of 350-450 kcal.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 28 g |
| Carbs | 25 g |
| Fat | 18 g |
| Fiber | 5 g |
| Sugar | 3 g |
| Sodium | 650 mg |
| Iron | 3.5 mg |
| Zinc | 4.2 mg |
| Potassium | 420 mg |
| Vitamin B12 | 2.8 mcg |
| Phosphorus | 280 mg |
| Selenium | 22 mcg |
| Niacin (B3) | 7.5 mg |
| Vitamin B6 | 0.4 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Blue corn itself is nutritionally unique, containing higher levels of protein, fiber, and antioxidants (like anthocyanins) compared to yellow or white corn, which contributes to its striking color. Culturally, this dish is a staple in Pueblo and Navajo cuisine, often prepared for communal gatherings and celebrations.
