Navajo Mutton Stew
Navajo Mutton Stew is a hearty, traditional dish from the Navajo Nation, typically featuring slow-cooked mutton or lamb, potatoes, carrots, onions, and sometimes corn or squash. It's often prepared in a cast-iron pot or Dutch oven, reflecting a simple, nourishing meal born from pastoral and agricultural traditions.
🍽️ Nutrition at a glance
This stew is a high-protein, moderate-fat dish with a balanced amount of carbohydrates from vegetables, providing essential nutrients like iron, zinc, and B vitamins. A typical serving contains roughly 350-450 calories, depending on the cut of meat and added fats.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 28 g |
| Carbs | 22 g |
| Fat | 18 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 650 mg |
| Iron | 3.5 mg |
| Zinc | 5.2 mg |
| Potassium | 520 mg |
| Vitamin A | 4500 IU |
| Vitamin C | 15 mg |
| Vitamin B12 | 2.8 mcg |
| Niacin (B3) | 8.5 mg |
| Phosphorus | 280 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
The dish is culturally significant as it represents the resourcefulness of Navajo shepherding communities, using locally raised sheep and seasonal produce. Nutritionally, it's a complete meal that combines animal and plant sources for sustained energy and nutrient density.
