Recipes · Indonesian · Soups and Broths
Rawon (Black Beef Soup)
One serving has 520 kcal and 35 g protein, and at least a fifth of a woman's daily need of cobalamin (201%), zinc (146%), selenium (68%), pyridoxine (65%), niacin (60%) and manganese (55%). Ready in 110 minutes.
- Preparation: 20 min
- Cooking: 90 min
- Makes: 1 serving (432 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: beef, celery, nut
Ingredients
- 160 g Beef chuck, raw
- 180 g Beef broth
- 10 g Macadamia nuts
- 30 g Onions, raw
- 6 g Garlic, raw
- 6 g Ginger, fresh
- 5 g Lemongrass, raw
- 1 g Bay leaves
- 5 g Chili peppers, red, raw
- 20 g Bean sprouts, raw
- 8 g Vegetable oil
- 0.5 g Salt
Method
- Cut the beef chuck into bite-sized cubes.
- Blend the onion, garlic, candlenut (macadamia stand-in), ginger (galangal stand-in) and chili into a smooth spice paste; note that the traditional dark colour comes from keluak nuts, which are unavailable here, so the soup will be lighter in colour but similarly spiced.
- Heat the oil in a pot and fry the spice paste with the bruised lemongrass and bay leaf for 2-3 minutes until fragrant.
- Add the beef and stir to coat, then pour in the beef broth and 200 g water and bring to a simmer.
- Cover and simmer gently for 1.5 hours, topping up water if needed, until the beef is very tender.
- Season with salt, remove the lemongrass, and serve hot with steamed rice, topped with fresh bean sprouts.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 520 kcal | 25% |
| Carbohydrates | 10.9 g | |
| Water | 342 mL | |
| Fiber | 2.3 g | 8% |
| Protein | 35.2 g | 73% |
| Tryptophan | 0.37 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.6 g | |
| Lysine | 2.8 g | |
| Methionine | 0.89 g | |
| Cystine | 0.33 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.5 g | |
| Histidine | 1 g | |
| Fat | 38.5 g | |
| Monounsaturated | 18.8 g | |
| Polyunsaturated | 5.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.1 g | |
| Saturated | 12.1 g | |
| Trans-Fats | 1.4 g | |
| Cholesterol | 106 mg | |
| Calcium | 72.2 mg | 7% |
| Copper | 0.29 mg | 32% |
| Iron | 5.4 mg | 30% |
| Magnesium | 63.6 mg | 21% |
| Manganese | 0.99 mg | 55% |
| Phosphorus | 371 mg | 53% |
| Potassium | 841 mg | 18% |
| Selenium | 37.6 µg | 68% |
| Sodium | 991 mg | |
| Zinc | 11.7 mg | 146% |
| Thiamin (vitamin B1) | 0.3 mg | 27% |
| Riboflavin (vitamin B2) | 0.38 mg | 35% |
| Niacin (vitamin B3) | 8.4 mg | 60% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 26% |
| Pyridoxine (vitamin B6) | 0.84 mg | 65% |
| Folate (vitamin B9) | 34.9 µg | 9% |
| Cobalamin (vitamin B12) | 4.8 µg | 201% |
| Choline | 117 mg | 27% |
| Vitamin A | 12.1 µg | 2% |
| Vitamin C | 14.9 mg | 20% |
| Vitamin D (D2 + D3) | 8 IU | 1% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 24.6 µg | 27% |
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
5.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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