Heart-Healthy Green Papaya Salad (Som Tum)
Revitalize your meal routine with this vibrant and nutritious Heart-Healthy Green Papaya Salad (Som Tum), a lighter twist on the traditional Thai favorite. Packed with crisp green papaya, juicy cherry tomatoes, crunchy green beans, and a tangy lime dressing, this dish offers a perfect balance of bold flavors and textures. The salad is elevated with roasted peanuts and a touch of palm sugar for a subtle sweetness, while the use of low-sodium soy sauce keeps it heart-friendly without sacrificing taste. Fresh cilantro and grated carrot add a pop of color and freshness, making this 25-minute, no-cook recipe an ideal choice for a refreshing appetizer or a wholesome light meal. Perfect for fans of healthy eating, Thai cuisine, or easy vegetarian dishes, this recipe showcases the power of simple ingredients prepared with care.
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Recipe Information
Ingredients
- 1 medium-sized (about 1.5 pounds) green papaya
- 10 pieces cherry tomatoes
- 0.5 cup green beans
- 3 small garlic cloves
- 1 small red chili
- 0.25 cup roasted peanuts
- 1 large lime
- 1.5 tablespoons low-sodium soy sauce
- 1 tablespoon palm sugar
- 0.25 cup fresh cilantro
- 1 small carrot
Instructions
Peel the green papaya and cut it in half lengthwise. Remove the seeds using a spoon and cut the flesh into thin julienne strips using a mandoline or a sharp knife. Set the papaya aside in a mixing bowl.
Cut the cherry tomatoes in half and add them to the bowl with the papaya.
Trim the green beans and cut them into 1-inch pieces. Blanch them in boiling water for 2 minutes, then immediately plunge them into ice water to stop the cooking process. Drain well and add to the bowl.
In a mortar and pestle, pound the garlic cloves and red chili together until they form a coarse paste. If you don't have a mortar and pestle, finely mince the ingredients, and mix them well using the back of a spoon in a small mixing bowl.
Add the garlic-chili paste to the papaya mixture.
Squeeze the juice of the lime over the salad, being careful to catch any seeds.
Add the low-sodium soy sauce and palm sugar to the mixture. Stir well to ensure the sugar dissolves and the ingredients are evenly coated.
Roughly chop the roasted peanuts and sprinkle them over the top of the salad.
Peel and grate the carrot using a box grater or mandoline. Add it to the mixing bowl.
Chop the fresh cilantro and add it to the salad. Gently toss everything together until well combined.
Taste the salad and adjust seasoning as needed with additional lime juice or soy sauce.
Serve the Heart-Healthy Green Papaya Salad immediately as a refreshing side dish or a light main course.
Nutrition Facts
Calories |
688 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.0 g | 28% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 5.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 944 mg | 41% | |
| Total Carbohydrate | 122.6 g | 45% | |
| Dietary Fiber | 23.4 g | 84% | |
| Total Sugars | 64.3 g | ||
| Protein | 21.4 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 269 mg | 21% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 2522 mg | 54% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
