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Mutton Stew Meat
Meats
Nutri-ScoreA

Mutton Stew Meat

Ovis aries

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Mutton Stew Meat provides 250 kcal, 25g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Mutton stew meat is a rich source of protein and essential nutrients, making it a hearty choice for stews and slow-cooked dishes. It provides a robust flavor and tender texture when cooked properly.

Also known as:
LambMutton
Scientific NameOvis aries
Region of OriginMiddle East and Central Asia
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories250 kcal
Water
60%
Fiber0g
Total42.0g
Protein
25g(60%)
Fats
17g(40%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B122.5 µg (104%)
Vitamin b6 (pyridoxine)0.2 mg (12%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron2 mg (11%)
Zinc4 mg (36%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, mutton stew meat supports muscle growth and repair, making it an excellent choice for active individuals.
✓Rich in iron, it helps in the formation of red blood cells, which is crucial for oxygen transport in the body.
✓Contains zinc, which is essential for immune function and wound healing.
✓Provides B vitamins, particularly B12, which is vital for nerve function and energy metabolism.

Possible Risks & Side Effects

!High consumption of red meat may be associated with an increased risk of certain chronic diseases, including heart disease.
!Individuals with gout or high uric acid levels should limit their intake due to the purine content.

How to Prepare & Consume

Best cooked slowly in stews or braised to enhance tenderness and flavor. Marinating before cooking can also improve taste.

Smart Selection & Storage

How to Select

Choose mutton that is bright red with a firm texture and minimal fat. Avoid meat that appears dull or has a strong odor.

How to Store

Store mutton in the refrigerator for up to three days or freeze it for longer storage. Always thaw in the refrigerator before cooking.

Myths vs Realities

MythMutton is unhealthy due to high fat content.
RealityWhile mutton does contain fat, it also provides essential nutrients and can be part of a balanced diet when consumed in moderation.
MythEating mutton causes high cholesterol.
RealityModerate consumption of mutton does not significantly impact cholesterol levels for most people.
MythMutton is only for special occasions.
RealityMutton can be enjoyed regularly as part of a healthy diet, especially when prepared healthily.

Healthy Recipes

Mediterranean Mutton Stew

A hearty stew infused with Mediterranean flavors, featuring tender mutton and vibrant vegetables, perfect for a nutritious meal.

Ingredients
  • 500g mutton stew meat
  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • 2 carrots, sliced
  • 1 zucchini, diced
  • 1 red bell pepper, chopped
  • 400g canned tomatoes
  • 1 tsp dried oregano
  • 1 tsp cumin
  • Salt and pepper to taste
  • 2 tbsp olive oil
  • Fresh parsley for garnish
Instructions
  1. 1. Heat olive oil in a large pot over medium heat, add onions and garlic, and sauté until translucent.
  2. 2. Add mutton stew meat and brown on all sides, then stir in carrots, zucchini, and bell pepper.
  3. 3. Pour in canned tomatoes, add oregano, cumin, salt, and pepper, then simmer for 1.5 hours until meat is tender. Garnish with fresh parsley before serving.

Spicy Mutton and Lentil Stew

This protein-packed stew combines mutton with lentils and spices for a warming, nutritious dish that’s full of flavor.

Ingredients
  • 400g mutton stew meat
  • 1 cup green lentils, rinsed
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tsp turmeric
  • 1 tsp chili powder
  • 4 cups vegetable broth
  • 2 carrots, diced
  • 1 bay leaf
  • Salt to taste
  • 2 tbsp coconut oil
Instructions
  1. 1. In a large pot, heat coconut oil and sauté onions and garlic until fragrant.
  2. 2. Add mutton, turmeric, chili powder, and cook until browned, then stir in lentils, carrots, and bay leaf.
  3. 3. Pour in vegetable broth, bring to a boil, reduce heat, and simmer for 1 hour until lentils and mutton are tender.

Herbed Mutton Stew with Root Vegetables

A comforting stew featuring mutton and a medley of root vegetables, seasoned with fresh herbs for a wholesome meal.

Ingredients
  • 600g mutton stew meat
  • 2 potatoes, cubed
  • 2 parsnips, sliced
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 2 cups vegetable broth
  • 1 tsp thyme
  • 1 tsp rosemary
  • Salt and pepper to taste
  • 2 tbsp olive oil
Instructions
  1. 1. Heat olive oil in a pot and sauté onions and garlic until soft.
  2. 2. Add mutton and brown, then mix in potatoes, parsnips, thyme, and rosemary.
  3. 3. Pour in vegetable broth, season with salt and pepper, and simmer for 1.5 hours until everything is tender.

Coconut Curry Mutton Stew

A rich and creamy curry stew made with mutton and coconut milk, spiced with aromatic herbs for a delightful dish.

Ingredients
  • 500g mutton stew meat
  • 1 can coconut milk
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tbsp ginger, grated
  • 2 tbsp curry powder
  • 1 cup spinach
  • Salt and pepper to taste
  • 2 tbsp coconut oil
Instructions
  1. 1. In a pot, heat coconut oil and sauté onions, garlic, and ginger until fragrant.
  2. 2. Add mutton and curry powder, cooking until browned, then pour in coconut milk.
  3. 3. Simmer for 1 hour, adding spinach in the last 10 minutes, and season with salt and pepper.

Mutton and Quinoa Stew

A nutritious stew that combines mutton and quinoa, providing a complete protein source along with vibrant vegetables.

Ingredients
  • 500g mutton stew meat
  • 1 cup quinoa, rinsed
  • 1 onion, chopped
  • 2 carrots, diced
  • 1 bell pepper, chopped
  • 4 cups vegetable broth
  • 1 tsp paprika
  • Salt and pepper to taste
  • 2 tbsp olive oil
Instructions
  1. 1. Heat olive oil in a pot and sauté onions until soft.
  2. 2. Add mutton and brown, then mix in carrots, bell pepper, paprika, and quinoa.
  3. 3. Pour in vegetable broth, bring to a boil, reduce heat, and simmer for 45 minutes until quinoa and mutton are cooked.

Mutton and Chickpea Stew

A hearty stew featuring mutton and chickpeas, packed with protein and fiber, making it a filling and healthy option.

Ingredients
  • 500g mutton stew meat
  • 1 can chickpeas, drained
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tsp cumin
  • 1 tsp coriander
  • 4 cups vegetable broth
  • Salt and pepper to taste
  • 2 tbsp olive oil
Instructions
  1. 1. In a pot, heat olive oil and sauté onions and garlic until golden.
  2. 2. Add mutton, cumin, and coriander, cooking until browned, then stir in chickpeas and vegetable broth.
  3. 3. Simmer for 1.5 hours until mutton is tender, seasoning with salt and pepper.

Moroccan Mutton Stew

A fragrant stew inspired by Moroccan cuisine, featuring mutton, apricots, and spices for a sweet and savory experience.

Ingredients
  • 500g mutton stew meat
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 cup dried apricots, chopped
  • 1 tsp cinnamon
  • 1 tsp cumin
  • 4 cups vegetable broth
  • Salt and pepper to taste
  • 2 tbsp olive oil
Instructions
  1. 1. Heat olive oil in a pot and sauté onions and garlic until soft.
  2. 2. Add mutton, cinnamon, and cumin, browning the meat, then stir in apricots and vegetable broth.
  3. 3. Simmer for 1.5 hours until mutton is tender, seasoning with salt and pepper.

Mutton and Sweet Potato Stew

A nutritious and colorful stew that combines mutton with sweet potatoes, creating a deliciously sweet and savory dish.

Ingredients
  • 500g mutton stew meat
  • 2 sweet potatoes, cubed
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 1 tsp thyme
  • Salt and pepper to taste
  • 2 tbsp olive oil
Instructions
  1. 1. In a large pot, heat olive oil and sauté onions and garlic until fragrant.
  2. 2. Add mutton and brown, then mix in sweet potatoes and thyme.
  3. 3. Pour in vegetable broth, bring to a boil, reduce heat, and simmer for 1 hour until mutton and sweet potatoes are tender.

Asian-Inspired Mutton Stew

A flavorful stew with mutton, soy sauce, and ginger, bringing a delightful Asian twist to your dinner table.

Ingredients
  • 500g mutton stew meat
  • 1 onion, sliced
  • 2 cloves garlic, minced
  • 1 inch ginger, grated
  • 2 carrots, sliced
  • 4 cups beef broth
  • 3 tbsp soy sauce
  • Salt and pepper to taste
  • 2 tbsp sesame oil
Instructions
  1. 1. Heat sesame oil in a pot and sauté onions, garlic, and ginger until fragrant.
  2. 2. Add mutton and brown, then stir in carrots, soy sauce, and beef broth.
  3. 3. Simmer for 1.5 hours until mutton is tender, seasoning with salt and pepper.

Frequently Asked Questions (FAQ)

What is the difference between mutton and lamb?

Mutton refers to the meat of older sheep, while lamb is from younger sheep, resulting in different flavors and textures.

How should mutton be cooked for the best flavor?

Mutton is best cooked slowly at low temperatures to tenderize the meat and enhance its rich flavor.

Is mutton healthier than beef?

Mutton is generally lower in fat and calories compared to beef, making it a healthier option for red meat.

Can mutton be frozen?

Yes, mutton can be frozen for up to six months. Ensure it is well-wrapped to prevent freezer burn.

What are the best spices to use with mutton?

Common spices include cumin, coriander, garlic, and rosemary, which complement the rich flavor of mutton.

How do I know when mutton is cooked?

Mutton is cooked when it reaches an internal temperature of 145°F (63°C) for medium-rare.

What are some popular dishes made with mutton?

Popular dishes include mutton curry, mutton stew, and mutton biryani.

Is mutton safe to eat during pregnancy?

Yes, mutton is safe to eat during pregnancy if it is cooked thoroughly to kill any harmful bacteria.

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Comparisons
Mutton Stew Meat vs Abalone Mutton Stew Meat vs Alligator Tail Mutton Stew Meat vs Alligator Tail Meat
Nutrients
Protein in Mutton Stew Meat Calories in Mutton Stew Meat Vitamin-c in Mutton Stew Meat Magnesium in Mutton Stew Meat
Featured Guides
Health Benefits of Mutton Stew Meat Healthy Recipes with Mutton Stew Meat
Rankings
Meats high in vitamin-b12 Meats high in protein Meats low in carbohidratos Meats low in índice glucémico