Navajo Mutton and Potato Stew
Navajo Mutton and Potato Stew, often called 'Mutton Stew,' is a hearty, traditional dish from the Navajo Nation. It's a simple, savory stew typically made with lamb or mutton, potatoes, onions, and sometimes other root vegetables or green chiles, slow-cooked in a flavorful broth.
🍽️ Nutrition at a glance
This stew is a well-balanced, protein-rich meal, with significant fat from the mutton and moderate carbohydrates from the potatoes. It's a good source of iron, zinc, and B vitamins, with a rough calorie ballpark of 350-450 kcal per typical serving.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 25 g |
| Carbs | 22 g |
| Fat | 21 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Iron | 2.5 mg |
| Zinc | 4.8 mg |
| Potassium | 620 mg |
| Vitamin B12 | 1.8 µg |
| Niacin (B3) | 6.5 mg |
| Phosphorus | 280 mg |
| Selenium | 22 µg |
| Vitamin B6 | 0.4 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish reflects the historical importance of sheep herding in Navajo (Diné) life and is a staple at gatherings and ceremonies. Nutritionally, the slow-cooking method helps tenderize the lean mutton, making its nutrients more bioavailable.
