Bakso

Moderate nutritional value

Indonesian beef meatball soup with rice vermicelli and egg noodles.

Bakso — photo 1

Bakso is an Indonesian soup of springy beef and tapioca meatballs in clear beef stock, served over rice vermicelli and yellow egg noodles with bok choy, celery leaves, green onions and fried shallots. A 450 g bowl has about 350 kcal, 22 g protein and 11 g fat, with about 1,240 mg sodium from the seasoned stock. Leaving some of the broth in the bowl lowers the salt.

Low carb

Macronutrients Distribution

Protein: 5g (31.1%)
Fat: 2.5g (15.5%)
Carbs: 8.6g (53.4%)

Basic Nutritional Info

NutrientValueDV
Protein5g8.9%
Fat2.5g3.6%
Carbs8.6g2.9%
Simple Sugars3.01gEstimate
Complex Carbs5.59gEstimate
Water83g3.3%
Calories773.4%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
58

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated1.02g5.1%
Monounsaturated0.97g3.9%
Polyunsaturated0.18g1.4%
Omega-30.054gEstimate
Omega-60.126gEstimate
Trans0.08g4.0%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C2.73mg
Vitamin E0.17mg
Selenium6.26mcg

Vitamins

VitaminAmountUnitDV
vitamin A17.8mcg2.0%
vitamin B10.029mg2.4%
vitamin B20.077mg5.9%
vitamin B31.17mg7.3%
vitamin B60.096mg5.6%
vitamin B97.11mcg1.8%
vitamin B120.282mcg11.8%
vitamin C2.73mg3.0%
vitamin D0.021 (1 IU)mcg0.1%
vitamin E0.165mg1.1%
vitamin K4.87mcg4.1%

Minerals

MineralAmountUnitDV
calcium21.1mg2.1%
iron0.739mg4.1%
magnesium11.7mg2.9%
phosphorus62.9mg9.0%
potassium199mg7.7%
sodium275mg12.0%
zinc0.918mg8.3%
copper0.06mg6.7%
manganese0.085mg3.7%
selenium6.26mcg11.4%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 141mg20.1%148%
Isoleucine 203mg14.5%114%
Leucine 360mg13.2%99%
Lysine 355mg16.9%124%
Methionine 165mg15.7%121%
Phenylalanine 330mg18.9%135%
Threonine 178mg17.0%120%
Tryptophan limiting30mg10.7%76%
Valine 232mg12.7%97%

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Values per 100 g

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Allergens

GlutenEggs

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Soup Difficulty: Medium Servings: 7 Total: 75 min

Ingredients

  • Lean ground beef 500 g
  • Tapioca starch 100 g
  • Egg white 1 (30 g)
  • Garlic 8 cloves (32 g)
  • Shallots 4 (60 g)
  • Ice water 100 ml
  • Beef stock 2 liters
  • Salt 2 tsp (12 g)
  • Ground white pepper 2 tsp (4 g)
  • Vegetable oil 2 tbsp (27 g)
  • Rice vermicelli (bihun) 100 g
  • Dried yellow egg noodles 100 g
  • Bok choy 300 g
  • Celery leaves and green onions, chopped 30 g
Prep
35 min
Cook
40 min

Instructions

  1. 1

    Pulse the beef in a food processor with 4 cloves of garlic, half the salt, 1 tsp of the pepper, the egg white and the ice water until smooth, then work in the tapioca starch.

  2. 2

    Bring the stock to a simmer; with wet hands squeeze the mixture through your fist into 3 cm balls and drop them into a pot of hot, not boiling, water.

  3. 3

    Cook the meatballs until they float, about 10 minutes, then lift them into the stock.

  4. 4

    Slice the shallots and remaining garlic and fry them in the oil for 4-5 minutes until golden; add half to the stock and keep the rest for garnish.

  5. 5

    Season the stock with the remaining salt and pepper and simmer the meatballs in it for 15 minutes.

  6. 6

    Soak the vermicelli in hot water for 5 minutes and boil the egg noodles for 4 minutes; drain both. Blanch the bok choy in the stock for 1 minute.

  7. 7

    Divide the noodles and bok choy among bowls, add the meatballs and hot stock, and top with celery leaves, green onions and fried shallots.