For years, meat was my main source of protein because I never ate seafood. Beef was my favorite despite hearing constant warnings about red meat and its links to gout, heart disease, and cancer. And it’s true… red meat forms some of the highest levels of carcinogens when cooked at high heat compared to fish or chicken!

Heterocyclic amines (HAs) are compounds formed when meat is cooked at high temperatures, especially when grilling or pan-frying. Beef forms the most HAs out of the other meats, and HAs have been linked to DNA mutations and cancer development. Advanced glycation end products (AGEs) are also formed when meat is cooked at high heat, and AGEs are associated with increased oxidative stress, inflammation, and aging-related issues.

While I do LOVE tofu and seafood now, I could never give up meat… So instead I had to optimize it with this recipe!

Research shows that marinating beef in antioxidant-rich ingredients (like garlic, ginger, herbs, spices, wine, and tomato paste) can significantly reduce the formation of carcinogenic compounds during cooking. Slow, gentle cooking also forms way less AGEs compared to if you pan-fry, roast, or grill! That’s why Vietnamese Beef Stew, or Bò Kho, is such a smart way to cook beef. The marinade is packed with garlic, ginger, five spice, cinnamon, and aromatics. Then the beef is slowly braised with tomato paste, lemongrass, star anise, and bay leaves.

If beef is your favorite protein, marinate it well, cook it low and slow, and pair it with antioxidant-rich ingredients!

Vietnamese Beef Stew (Bánh Mì Bò Kho)

Vietnamese Beef Stew (Bò Kho) is a slow-braised beef stew marinated with fragrant spices such as lemongrass, ginger, and tomato paste to help reduce carcinogen formation during cooking. The beef is flavorful and braised for tenderness.

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Prep Time 20

Cook Time 1 30

Marinating Time 30

Total Time 2 20

Course Main Course

Cuisine Vietnamese

Servings people

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Ingredients

Beef marinade

1 lb beef chuck or shank
1 Tbsp garlic, minced
1 Tbsp ginger, minced
1 Tbsp shallots, minced
1 Tbsp five spice powder
½ tsp cinnamon
½ Tbsp chicken bouillon powder
1 tsp MSG
1 Tbsp fish sauce
1 Tbsp avocado oil

Stew

1 tbsp garlic, minced
5 ginger slices
⅓ yellow onion, sliced
1 stalk lemongrass, cut into 2-3” pieces
1.5 Tbsp tomato paste
14.5 oz beef broth
½ cup water
½ cup red wine
3 star anise
4 bay leaves
1 carrot, cut into chunks
1 potato, cut into chunks
1 Tbsp fish sauce
1 Tbsp soy sauce
1 tsp chili powder
1 tsp sugar

Garnish

Baguette
Mint leaves
Lime
Red onion
Salt and pepper

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Instructions
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In a large mixing bowl, combine the beef with the marinade ingredients. Cover and marinate for at least 30 minutes at room temperature, or overnight in the refrigerator for deeper flavor.
1 lb beef chuck or shank, 1 Tbsp garlic, 1 Tbsp ginger, 1 Tbsp shallots, 1 Tbsp five spice powder, ½ tsp cinnamon, ½ Tbsp chicken bouillon powder, 1 tsp MSG, 1 Tbsp fish sauce
Heat a large pot over medium heat. Add oil if needed, then sauté the garlic, lemongrass, ginger slices, and onion for 2–3 minutes until fragrant.
1 Tbsp avocado oil, 1 tbsp garlic, 5 ginger slices, ⅓ yellow onion, 1 stalk lemongrass
Add the marinated beef to the pot. Sear for about 2 minutes each side, turning to brown all sides and develop color.
Stir in the tomato paste and cook for another minute to deepen the flavor.
1.5 Tbsp tomato paste
Pour in the water, beef broth, red wine, star anise, and bay leaves. Bring to a boil over medium-high heat, then reduce to a gentle simmer. Cover and braise for 1–2 hours, or until the beef becomes tender.
14.5 oz beef broth, ½ cup water, ½ cup red wine, 3 star anise, 4 bay leaves
Add the carrots and potatoes. Cover and continue simmering for another 15 minutes, or until the vegetables are fork-tender.
1 carrot, 1 potato
Remove and discard the lemongrass, ginger, bay leaves, and star anise.
Stir in the fish sauce, soy sauce, sugar, and chili powder. Simmer uncovered for 3 mins. Adjust seasonings to taste.
1 Tbsp fish sauce, 1 Tbsp soy sauce, 1 tsp chili powder, 1 tsp sugar
Serve hot with steamed rice or a toasted baguette.
Baguette, Mint leaves, Lime, Red onion, Salt and pepper

Keyword Beef, Biohacking, Nutrition

Hi, I’m Tam!

I’m a Vietnamese American and the creator behind this recipe blog. I was previously a scientist but now do recipe development and content creation. I turned my love for research and food into intentional, science-backed cooking…

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