Emu and Red Wine Stew

Emu and Red Wine Stew is a hearty, slow-cooked Australian dish featuring tender emu meat braised in a rich red wine sauce with root vegetables and aromatic herbs. It typically includes emu meat, red wine (like Shiraz), onions, carrots, potatoes, and garlic, reflecting a fusion of native Australian protein with European stewing traditions.

🍽️ Nutrition at a glance

This stew is high in protein and relatively low in carbohydrates, providing a good source of iron and B vitamins from the emu meat. A typical serving contains approximately 350-400 calories, with the majority coming from protein and a moderate amount of fat.

Nutrition breakdown

Calories	375 kcal
Protein	38 g
Carbs	12 g
Fat	16 g
Fiber	3 g
Sugar	4 g
Sodium	480 mg
Iron	6.5 mg
Potassium	620 mg
Vitamin B12	3.2 mcg
Zinc	5.1 mg
Niacin (B3)	8.4 mg
Phosphorus	310 mg
Selenium	24 mcg
Vitamin B6	0.6 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Emu meat is a lean, dark red game meat that is exceptionally high in iron and conjugated linoleic acid (CLA), a fatty acid linked to health benefits. The dish is a unique example of Australian bush tucker adapted into a classic European-style braise.