Emu and Root Vegetable Stew
Emu and Root Vegetable Stew is a hearty, savory dish originating from Australia, where emu meat is a traditional source of lean protein. It typically combines tender, slow-cooked emu with a medley of root vegetables like potatoes, carrots, and onions in a flavorful broth. The stew is often seasoned with native herbs or spices, reflecting its bush tucker roots.
🍽️ Nutrition at a glance
This stew is high in protein and rich in essential minerals, with a moderate amount of carbohydrates from the vegetables. A typical serving provides a good source of iron, zinc, and B vitamins, and generally ranges from 250-350 calories.
Nutrition breakdown
| Calories | 310 kcal |
| Protein | 32 g |
| Carbs | 18 g |
| Fat | 10 g |
| Fiber | 4 g |
| Sugar | 6 g |
| Sodium | 480 mg |
| Iron | 4.5 mg |
| Zinc | 6.2 mg |
| Potassium | 620 mg |
| Vitamin B12 | 2.8 mcg |
| Niacin (B3) | 8.5 mg |
| Phosphorus | 280 mg |
| Selenium | 22 mcg |
| Vitamin B6 | 0.6 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it connects to Indigenous Australian food traditions, utilizing native emu which is leaner than many other red meats. Nutritionally, emu is exceptionally low in fat while being dense in nutrients, making the dish a uniquely healthy and sustainable protein option.
