Korean · lunch, dinner
Seolleongtang (Korean Ox Bone Soup with Brisket)
Video by makitchen on YouTube · Open on YouTube
- Carnivore if you leave out the green onions
- Low carb (1.9 g net carbs) but not keto: 42% of the energy is from fat, and keto meals get about 60% or more
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Hours of simmering turns plain beef bones into a rich, milky broth; with the brisket each bowl gives about 37 g of protein and is a good source of zinc and vitamin B12, with no added fat once the broth is skimmed.
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Ingredients 6
Method
Tap a time to watch that step in the video.
- Soak the marrow bones and brisket in cold water for at least 1 hour (or overnight) to draw out the blood, then drain and rinse. 0:25
- Cover the bones with cold water, bring to the boil and boil 5–10 minutes. Drain, rinse off all the scum and wash the pot. 0:35
- Return the bones and brisket with 14–16 cups of water. Bring to the boil, cover and keep at a steady medium boil for 1–1½ hours, until the brisket is tender. Lift out the beef, cool it and refrigerate. 1:05
- Keep boiling the bones for another 5–6 hours, topping up with boiling water once or twice so about 12 cups stays in the pot, until the broth is glossy and milky white. Strain it. 2:07
- Cool the broth completely and chill it overnight, then lift off the layer of solid fat. 3:12
- Reheat the broth, slice the brisket thinly and put it in bowls. Ladle the hot broth over, season at the table with salt and pepper, and scatter green onions on top if you like. 3:54
Tip. Serves 4–6 per the cook; we use 6 bowls of about 2 cups. Time leaves out the overnight chill. The cook serves it with glass noodles, rice and radish kimchi; skip those to keep it carnivore. Freeze spare broth.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 3%
- Protein 56%
- Fat 41%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High79%
1.9 µg a serve, mostly from beef brisket or shank (75%). 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.
Zinc High41%
4.5 mg a serve, mostly from beef brisket or shank (88%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High32%
17 µg a serve, mostly from beef brisket or shank (72%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin K High30%
36 µg a serve, mostly from green onions (96%). 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.
Vitamin B6 Source16%
0.3 mg a serve, mostly from beef brisket or shank (61%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron Source15%
2.7 mg a serve, mostly from beef brisket or shank (53%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium Source11%
500 mg a serve, mostly from milky bone broth (38%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Show the other 8
Magnesium7%
30 mg a serve, mostly from beef brisket or shank (39%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate5%
19 µg a serve, mostly from green onions (55%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium3%
42 mg a serve, mostly from milky bone broth (38%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin C3%
3.1 mg a serve, mostly from green onions (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E2%
0.3 mg a serve, mostly from beef brisket or shank (64%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Omega-32%
0 g a serve, mostly from beef brisket or shank (88%). 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 A1%
8.4 µg a serve, mostly from green onions (99%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0.1 µg a serve, mostly from beef brisket or shank (100%). 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 makitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.