Refreshing Thai-Style Papaya & Mango Salad

BEST FOR

Lunch
Dinner

INGREDIENTS SERVES 2-3

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

Peanut Dressing

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

Topping

• 1 tablespoon roasted peanuts, chopped

PRE-PREPARATION

Soak raw peanuts in water for about 3 hours

Method

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 the Recipe:

  • Rich in Antioxidants: Green papaya, mango, and carrots are packed with vitamins A and C, supporting immune function and skin health.
  • Supports Digestion: Unripe papaya contains papain, a digestive enzyme that aids in breaking down proteins and improving gut health.
  • Weight Loss Friendly: Low in calories, high in fiber, and nutrient-dense, this salad helps with satiety while promoting healthy weight management.
  • Heart Health: Peanuts are rich in healthy fats, while the salad’s high fiber content promotes heart health and cholesterol regulation.
  • Immune Boosting: With vitamin C from mango and tomatoes, this dish helps enhance immunity and fight off infections.

Nutritive Value per Serving (Approximate):

  • Calories: 180 kcal
  • Protein: 6g
  • Carbohydrates: 25g
  • Fat: 7g
  • Fiber: 5g
  • Vitamin A: 80% of Daily Value (DV)
  • Vitamin C: 70% of DV
  • Iron: 8% of DV
  • Potassium: 12% of DV

This vibrant and crunchy salad is packed with antioxidants, fiber, and healthy fats, making it a nutritious and satisfying meal that promotes digestive health and supports immunity.

Related posts