Tropical Papaya Mango Salad with Peanut Dressing

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Papaya salad gets its inspiration from Thai Cuisine. This is a cleaner version of the dish, made using only fresh, wholesome ingredients. It is crunchy and amazingly delicious.



• ½ small unripe green papaya
• 1 large mango
• 1 medium carrot
• 2 medium tomatoes
• ½ cup fresh coriander

Peanut Dressing (makes ⅓ cup)

• 2 tablespoons soaked peanuts
• 1 tablespoon lemon juice
• ⅛ small green chili
• ½ teaspoon rock salt
• 1 tablespoon jaggery
• 2 tablespoons water
• 1 tablespoon raw peanuts,


Soak raw peanuts in water for about 3 hours.

Substitution When mango is not in season, use a soft pear


1. Peel the skin of the papaya.
2. Cut the papaya and carrot into thin long strips. You can use a julienne peeler to do this.
3. Also cut the mango and tomatoes into thin long strips, using a knife.
4. Place the papaya, carrot, mango, tomatoes and coriander in a large bowl and mix well.
5. To prepare the dressing, place all the dressing ingredients into a blender and blend until smooth.
6. Combine the dressing with the salad and mix well.
7. Top with chopped peanuts for an extra crunch.

Tip The papaya used is not the soft, ripe and orangey one, but the unripen green papaya, which is firm, green on the outside and a pale yellowish color on the inside.

Benefits of this Recipe:

  1. Rich in Vitamins and Minerals: Provides essential nutrients like vitamin C, vitamin A, potassium, and folate from the fresh fruits and vegetables.
  2. Digestive Health: Papaya contains enzymes that aid digestion, promoting gut health and regularity.
  3. Immune Boosting: High vitamin C content from papaya and mango supports a healthy immune system.
  4. Heart Health: The inclusion of fresh produce and nuts provides heart-healthy fats, fiber, and antioxidants that support cardiovascular health.
  5. Weight Management: Low in calories and rich in fiber, this salad can aid in weight loss and weight management.
  6. Antioxidant-Rich: Contains antioxidants like beta-carotene and flavonoids that help combat oxidative stress and inflammation in the body.
  7. Hydration: High water content from fruits and vegetables helps keep the body hydrated, especially during hot weather or while fasting.
  8. Energy Boost: Provides a natural energy boost from the combination of carbohydrates, healthy fats, and protein from peanuts.
  9. Skin Health: Nutrients like vitamin C and beta-carotene promote healthy skin and may help reduce signs of aging.
  10. Flavorful and Satisfying: Offers a delicious and satisfying meal option that satisfies cravings while nourishing the body with wholesome ingredients.

Nutritional Value per Serving (approximate):

  • Calories: 150
  • Total Fat: 6g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 150mg
  • Total Carbohydrates: 22g
  • Dietary Fiber: 5g
  • Sugars: 14g
  • Protein: 4g

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