Blue Corn Mush as a side to stews
Blue Corn Mush is a traditional, hearty porridge made from ground blue cornmeal, often served as a comforting side dish alongside stews and chili. It's a staple in Southwestern United States and Mexican cuisine, where it's known as 'atole' or 'posole' when prepared with whole kernels. The dish is valued for its earthy, nutty flavor and vibrant purple hue.
🍽️ Nutrition at a glance
This dish is primarily a carbohydrate source, providing sustained energy and dietary fiber from the whole blue corn. It is relatively low in fat and protein, with a typical serving offering around 150-200 calories.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 4 g |
| Carbs | 38 g |
| Fat | 2 g |
| Fiber | 5 g |
| Sugar | 1 g |
| Sodium | 10 mg |
| Potassium | 200 mg |
| Magnesium | 60 mg |
| Phosphorus | 150 mg |
| Iron | 1.5 mg |
| Zinc | 1 mg |
| Niacin (B3) | 2 mg |
| Folate | 40 mcg |
| Manganese | 0.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Blue corn contains anthocyanins, the same antioxidants found in blueberries, which give it its distinctive color and potential health benefits. Culturally, it has been a significant food source for Indigenous peoples in the Americas for centuries.
