Low Sodium Tea Leaf Salad (Lahpet Thoke)

Dive into the vibrant flavors of Myanmar with this Low Sodium Tea Leaf Salad (Lahpet Thoke), a healthy twist on a traditional favorite! This nutrient-packed dish features tangy, low-sodium fermented tea leaves paired with crunchy shredded cabbage, juicy cherry tomatoes, and a medley of toasted nuts and seeds for irresistible texture. Fresh lime juice and a hint of crispy garlic elevate the salad while keeping it heart-healthy, thanks to an oil-based preparation free from excess salt. Perfect as a unique appetizer or a light main, this zesty, umami-rich salad delivers authentic Burmese flavors in just 20 minutes. Enjoy a wholesome, low-sodium version of this cultural classic that’s sure to delight your taste buds and impress your guests!

Nutriscore Rating: 88/100

Prep Time:15 mins

Cook Time:5 mins

Total Time:20 mins

Servings: 4

Ingredients

• 4 tablespoons Fermented tea leaves (store-bought or homemade, low-sodium version)
• 2 cups Shredded cabbage
• 1 cup Cherry tomatoes, halved
• 2 tablespoons Lime juice
• 2 tablespoons Chopped fresh cilantro
• 1 cup Roasted unsalted peanuts
• 2 tablespoons Crispy garlic (fried in oil with no added salt)
• 1 tablespoon Sesame seeds, toasted
• 2 tablespoons Unsalted sunflower seeds
• 0.5 teaspoon Chili flakes (optional, adjust to taste)
• 1 tablespoon Extra virgin olive oil

Directions

Step 1

Prepare the tea leaves: If using store-bought fermented tea leaves, rinse them gently in water to remove excess sodium. Alternatively, prepare homemade pickled tea leaves using non-salted techniques a day ahead.

Step 2

Prepare the crispy garlic: Slice garlic thinly and fry in a small amount of olive oil over low heat until golden brown. Drain and set aside.

Step 3

Set up the base: In a large salad bowl, combine the shredded cabbage, cherry tomatoes, and fresh cilantro.

Step 4

Add the fermented tea leaves: Place the rinsed tea leaves into the salad bowl and mix them with the lime juice to distribute the flavors evenly.

Step 5

Add the toppings: Sprinkle roasted unsalted peanuts, crispy garlic, sesame seeds, and sunflower seeds over the salad.

Step 6

Season the salad: Add chili flakes as desired for heat and drizzle with extra virgin olive oil. Toss gently to mix all ingredients together.

Step 7

Serve: Portion the salad into individual serving bowls and enjoy immediately as a flavorful, low-sodium dish!

Nutrition Facts

Serving size	(615.6g)

Amount per serving	% Daily Value*
Calories	1326.1

Total Fat 108.0g	0%
Saturated Fat 14.9g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 64.2mg	0%
Total Carbohydrate 68.2g	0%
Dietary Fiber 23.1g	0%
Total Sugars 16.2g
Protein 48.4g	0%

Vitamin D 0IU	0%
Calcium 313.2mg	0%
Iron 7.0mg	0%
Potassium 2042.1mg	0%

*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.

Source of Calories

Fat: 67.6%

Protein: 13.5%

Carbs: 19.0%