Recipes · Indonesian · Soups and Broths
Konro (Beef Rib Soup)
One serving has 1,006 kcal and 33 g protein, and at least a fifth of a woman's daily need of cobalamin (235%), zinc (92%), pyridoxine (63%), selenium (61%), phosphorus (50%) and niacin (43%). Ready in 150 minutes.
- Preparation: 10 min
- Cooking: 140 min
- Makes: 1 serving (668 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: beef
Ingredients
- 220 g Beef short ribs, raw
- 15 g Shallots, raw
- 8 g Garlic, raw
- 2 g Coriander seeds
- 1 g Cumin
- 0.5 g Cinnamon
- 0.3 g Cloves
- 0.3 g Nutmeg
- 10 g Tamarind pulp
- 10 g Vegetable oil
- 400 g Water
- 1.2 g Salt
Method
- Place the beef short ribs in a large pot, cover with the water, bring to a boil, and skim off any scum.
- Add the shallots, garlic, coriander, cumin, cinnamon, cloves and nutmeg.
- Lower the heat and simmer, covered, for 2-2.5 hours until the beef is completely tender and falling from the bone.
- Stir in the tamarind pulp and salt and simmer for a further 10 minutes.
- Skim off excess fat from the surface if you like a cleaner broth.
- Serve hot in bowls with the rib bones, and rice or pressed rice cakes alongside.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 1,006 kcal | 48% |
| Carbohydrates | 14.6 g | |
| Water | 526 mL | |
| Fiber | 2.5 g | 9% |
| Protein | 33.3 g | 69% |
| Tryptophan | 0.37 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.5 g | |
| Lysine | 2.7 g | |
| Methionine | 0.82 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.6 g | |
| Histidine | 1.1 g | |
| Fat | 90.5 g | |
| Monounsaturated | 38.8 g | |
| Polyunsaturated | 8.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.9 g | |
| Saturated | 36.4 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 167 mg | |
| Calcium | 90.5 mg | 9% |
| Copper | 0.24 mg | 27% |
| Iron | 5.1 mg | 28% |
| Magnesium | 61 mg | 20% |
| Manganese | 0.55 mg | 31% |
| Phosphorus | 348 mg | 50% |
| Potassium | 705 mg | 15% |
| Selenium | 33.3 µg | 61% |
| Sodium | 598 mg | |
| Zinc | 7.3 mg | 92% |
| Thiamin (vitamin B1) | 0.24 mg | 22% |
| Riboflavin (vitamin B2) | 0.3 mg | 27% |
| Niacin (vitamin B3) | 6 mg | 43% |
| Pantothenic acid (vitamin B5) | 0.64 mg | 13% |
| Pyridoxine (vitamin B6) | 0.82 mg | 63% |
| Folate (vitamin B9) | 18.2 µg | 5% |
| Cobalamin (vitamin B12) | 5.6 µg | 235% |
| Choline | 4.9 mg | 1% |
| Vitamin A | 0.95 µg | 0% |
| Vitamin C | 4.6 mg | 6% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.91 mg | 6% |
| Vitamin K | 19.6 µg | 22% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
6.5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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