Recipes · Vietnamese · Stews
Bò Kho (Vietnamese Beef Stew)
One serving has 521 kcal and 35 g protein, and at least a fifth of a woman's daily need of cobalamin (201%), zinc (149%), vitamin A (74%), pyridoxine (72%), selenium (70%) and niacin (63%). Ready in 110 minutes.
- Preparation: 20 min
- Cooking: 90 min
- Makes: 1 serving (512 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: beef, celery, fish
Ingredients
- 160 g Beef chuck, raw
- 60 g Carrots, raw
- 30 g Onions, raw
- 10 g Lemongrass, raw
- 8 g Garlic, raw
- 5 g Ginger, fresh
- 1 g Anise seed
- 15 g Tomato paste
- 8 g Fish sauce
- 5 g Sugar, brown
- 120 g Beef broth
- 80 g Water
- 10 g Vegetable oil
- 0.3 g Bay leaves
Method
- Cut the beef into 3 cm chunks and the carrot into thick rounds.
- Heat the oil in a heavy pot and brown the beef in batches over medium-high heat, about 5 minutes total, then set aside.
- Add the onion, garlic, ginger and lemongrass to the pot and fry for 2-3 minutes until fragrant.
- Stir in the tomato paste and star anise, cook for 1 minute, then return the beef to the pot along with the broth, water and bay leaf.
- Bring to a simmer, cover, and cook gently for 1.5 hours, or until the beef is fork-tender.
- Add the carrots and simmer, uncovered, for 20 minutes more until they are tender but not mushy.
- Season with the fish sauce and brown sugar to taste, and serve hot with a baguette or rice noodles.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 521 kcal | 25% |
| Carbohydrates | 23.4 g | |
| Water | 415 mL | |
| Fiber | 3.3 g | 11% |
| Protein | 34.9 g | 73% |
| Tryptophan | 0.37 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.6 g | |
| Lysine | 2.8 g | |
| Methionine | 0.89 g | |
| Cystine | 0.39 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.5 g | |
| Histidine | 1 g | |
| Fat | 33.1 g | |
| Monounsaturated | 13.4 g | |
| Polyunsaturated | 6.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6 g | |
| Saturated | 11.2 g | |
| Trans-Fats | 1.4 g | |
| Cholesterol | 106 mg | |
| Calcium | 99.2 mg | 10% |
| Copper | 0.3 mg | 33% |
| Iron | 5.9 mg | 33% |
| Magnesium | 76.8 mg | 25% |
| Manganese | 0.94 mg | 52% |
| Phosphorus | 377 mg | 54% |
| Potassium | 1,150 mg | 24% |
| Selenium | 38.6 µg | 70% |
| Sodium | 1,255 mg | |
| Zinc | 11.9 mg | 149% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.39 mg | 35% |
| Niacin (vitamin B3) | 8.8 mg | 63% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 27% |
| Pyridoxine (vitamin B6) | 0.93 mg | 72% |
| Folate (vitamin B9) | 39.2 µg | 10% |
| Cobalamin (vitamin B12) | 4.8 µg | 201% |
| Choline | 124 mg | 29% |
| Vitamin A | 520 µg | 74% |
| Vitamin C | 12.4 mg | 17% |
| Vitamin D (D2 + D3) | 8 IU | 1% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 30.7 µg | 34% |
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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