Cambodian · lunch, dinner
Samlor Machu Prey (Khmer Sour Beef Soup with Holy Basil)
សម្លម្ជូរព្រៃសាច់គោ
Video by Polika Sim on YouTube, in Khmer · Open on YouTube
- Low carb (7.9 g net carbs) but not keto: 38% of the energy is from fat, and keto meals get about 60% or more
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Fish. Check labels on stock, sauces and spice mixes.
Beef simmered with mushrooms, eggplant and herbs: about 25 g protein and 8 g net carbs a bowl with about 1 g added sugar, and rich in vitamin B12 and zinc.
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Ingredients 20
Method
The cook speaks Khmer; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Cut the beef into large bite-size chunks; they shrink as they simmer. 0:45
- Bruise the lemongrass and cut it in half, bruise the galangal and turmeric, slice the shallots and lightly smash the garlic. Mince the prahok finely. 1:12
- Blanch the beef in boiling water for under a minute to clear the scum and smell, then drain. 2:20
- In a dry pot, roast the lemongrass, galangal, turmeric, lime leaves, garlic and shallots over low heat for a few minutes, add the oil, then the prahok, and fry until dry and fragrant. 2:50
- Add the beef and stir over low heat until it is dry and coated in the aromatics. 3:38
- Pour in 2 litres of water, bring to the boil and skim off the scum, then cover and simmer on low about 40 minutes until the beef is tender. Meanwhile cut the vegetables and pick the basil leaves. 4:08
- Add the garcinia, mushrooms and eggplants and cook until tender. Lift out some of the lemongrass, galangal and lime leaves, then season with sugar, soup powder and salt to taste. 5:45
- Add the tomatoes and peppers. Once the garcinia has made the soup sour enough, lift some of it out. Add the holy basil and turn off the heat at once, then stir in the chillies if using. 6:44
Tip. Serves about 7 bowls (our estimate: the pot holds about 3.3 kg). Prahok is salty, so taste before adding salt. No garcinia? Use tamarind or a squeeze of lime. Eaten with rice in Cambodia.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 7
Where the energy comes from one serve
- Net carbs 15%
- Protein 47%
- Fat 38%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High76%
1.8 µg a serve, mostly from beef (97%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium High56%
31 µg a serve, mostly from beef (72%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc High55%
6 mg a serve, mostly from beef (89%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B6 High34%
0.6 mg a serve, mostly from beef (57%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin K High32%
39 µg a serve, mostly from holy basil leaves (77%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Omega-3 High29%
0.5 g a serve, mostly from canola or vegetable oil (74%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin C High25%
23 mg a serve, mostly from young mild green peppers (51%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Iron Source17%
3.1 mg a serve, mostly from beef (61%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium Source14%
650 mg a serve, mostly from beef (32%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source10%
42 mg a serve, mostly from beef (35%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Show the other 5
Vitamin E9%
1.4 mg a serve, mostly from canola or vegetable oil (49%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate9%
37 µg a serve, mostly from thai round eggplants (26%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium5%
59 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A4%
37 µg a serve, mostly from holy basil leaves (52%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D1%
0.2 µg a serve, mostly from prahok (37%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Polika Sim; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.