Heart-Healthy Green Papaya Salad (Som Tum)
Brighten your plate with the vibrant flavors of Heart-Healthy Green Papaya Salad (Som Tum), a refreshing twist on the classic Thai favorite. This nutrient-packed dish combines the crisp crunch of julienned green papaya and carrots with the tangy brightness of lime juice, balanced by the subtle sweetness of palm sugar and the umami depth of low-sodium soy sauce. Blanched green beans, juicy cherry tomatoes, and roasted peanuts add layers of texture, while a touch of red chili delivers just the right amount of heat. Made without added oils or heavy dressings, this salad is as light as it is flavorful, making it perfect for anyone seeking a heart-healthy, low-calorie meal option. Ready in just 25 minutes, it’s an ideal side dish or a light standalone entrée that’s sure to impress.
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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
Directions
Step 1
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.
Step 2
Cut the cherry tomatoes in half and add them to the bowl with the papaya.
Step 3
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.
Step 4
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.
Step 5
Add the garlic-chili paste to the papaya mixture.
Step 6
Squeeze the juice of the lime over the salad, being careful to catch any seeds.
Step 7
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.
Step 8
Roughly chop the roasted peanuts and sprinkle them over the top of the salad.
Step 9
Peel and grate the carrot using a box grater or mandoline. Add it to the mixing bowl.
Step 10
Chop the fresh cilantro and add it to the salad. Gently toss everything together until well combined.
Step 11
Taste the salad and adjust seasoning as needed with additional lime juice or soy sauce.
Step 12
Serve the Heart-Healthy Green Papaya Salad immediately as a refreshing side dish or a light main course.
Nutrition Facts
| Serving size | (1149.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 687.7 |
| Total Fat 22.0g | 0% |
| Saturated Fat 4.0g | 0% |
| Polyunsaturated Fat 5.7g | |
| Cholesterol 0mg | 0% |
| Sodium 944.3mg | 0% |
| Total Carbohydrate 122.6g | 0% |
| Dietary Fiber 23.4g | 0% |
| Total Sugars 64.3g | |
| Protein 21.4g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 268.6mg | 0% |
| Iron 5.7mg | 0% |
| Potassium 2522.3mg | 0% |
Source of Calories