Mutton Stew with Blue Corn Dumplings
Mutton Stew with Blue Corn Dumplings is a hearty, traditional dish combining slow-cooked, tender mutton in a savory broth with fluffy dumplings made from blue cornmeal. The stew typically includes aromatic vegetables like onions, carrots, and celery, and is seasoned with herbs such as rosemary and thyme. This comforting meal is a staple in Southwestern United States cuisine, particularly among Native American communities and in New Mexican cooking.
🍽️ Nutrition at a glance
This dish is a balanced source of protein and complex carbohydrates, with moderate fat content from the mutton. It provides key nutrients like iron, zinc, and B vitamins from the meat, along with fiber and antioxidants from the blue corn dumplings. A typical serving contains approximately 450-550 calories.
Nutrition breakdown
| Calories | 500 kcal |
| Protein | 28 g |
| Carbs | 45 g |
| Fat | 22 g |
| Fiber | 6 g |
| Sugar | 4 g |
| Sodium | 680 mg |
| Iron | 3.2 mg |
| Zinc | 5.1 mg |
| Potassium | 420 mg |
| Vitamin B12 | 2.4 mcg |
| Phosphorus | 280 mg |
| Magnesium | 45 mg |
| Vitamin B6 | 0.4 mg |
| Selenium | 22 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Blue corn, a traditional ingredient in many Indigenous cuisines of the Americas, is not only visually striking but also contains more protein and antioxidants than yellow or white corn. The use of blue corn dumplings adds a unique, slightly nutty flavor and a beautiful purple hue to the dish, making it both culturally significant and nutritionally enhanced.
