Blue Corn Mush with beans and mutton
Blue Corn Mush with beans and mutton is a hearty, savory stew or porridge from the American Southwest, particularly associated with Navajo (Diné) and other Indigenous cuisines. It features ground blue cornmeal as the base, combined with beans (often pinto or kidney) and tender pieces of mutton or lamb, creating a thick, comforting dish.
🍽️ Nutrition at a glance
This dish is a balanced, nutrient-dense meal, providing a good mix of complex carbohydrates from the corn and beans, protein from the mutton and beans, and healthy fats. A typical serving offers a substantial calorie count, likely in the 400-600 kcal range, and is rich in fiber, iron, and B vitamins.
Nutrition breakdown
| Calories | 520 kcal |
| Protein | 28 g |
| Carbs | 58 g |
| Fat | 18 g |
| Fiber | 12 g |
| Sugar | 4 g |
| Sodium | 680 mg |
| Iron | 4.5 mg |
| Potassium | 620 mg |
| Phosphorus | 380 mg |
| Magnesium | 95 mg |
| Zinc | 5.2 mg |
| Thiamin (B1) | 0.5 mg |
| Niacin (B3) | 8.5 mg |
| Vitamin B6 | 0.4 mg |
Per 1.5 cups (360 g) · estimated, varies by recipe
💡 What's interesting
Blue corn itself is nutritionally unique, containing more protein and antioxidants (like anthocyanins) than yellow or white corn, which gives the dish its distinctive color and a slightly nuttier flavor. Culturally, it represents a traditional, sustainable food source that has been a staple for centuries in arid regions.
