Navajo mutton stew with piñon
Navajo mutton stew with piñon is a hearty, traditional dish from the Navajo Nation in the American Southwest. It typically features slow-cooked mutton, potatoes, carrots, and other vegetables, enriched with piñon (pine) nuts for a distinctive, nutty flavor and texture.
🍽️ Nutrition at a glance
This stew is a protein-rich meal, primarily from the mutton, with a moderate amount of fat and carbohydrates from the vegetables and nuts. A standard serving provides a good source of iron and B vitamins, and likely ranges from 350 to 500 calories.
Nutrition breakdown
| Calories | 310 kcal |
| Protein | 25 g |
| Carbs | 18 g |
| Fat | 15 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 680 mg |
| Potassium | 650 mg |
| Iron | 3.5 mg |
| Zinc | 5 mg |
| Vitamin B12 | 2.5 mcg |
| Phosphorus | 280 mg |
| Niacin (B3) | 7 mg |
| Selenium | 25 mcg |
| Vitamin B6 | 0.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
The use of piñon nuts is a unique regional touch, connecting the dish to the local landscape and foraging traditions. Nutritionally, the nuts add healthy fats and a subtle sweetness that complements the savory, slow-cooked meat.
