My Green Papaya Salad

Gluten Free
Dairy Free
Health score
52%
My Green Papaya Salad
45 min.
4
340kcal

Suggestions


Welcome to a vibrant culinary adventure with my Green Papaya Salad! This refreshing dish is a delightful fusion of flavors and textures, perfect for those seeking a healthy yet satisfying side. With a health score of 52, this salad is not only gluten-free and dairy-free but also bursting with nutrients, making it an ideal choice for anyone looking to indulge without the guilt.

Imagine the crunch of julienned green papaya and cucumber, paired with the sweetness of ripe mango and the tanginess of fresh lime juice. The addition of long red chilies and fresh herbs like Thai basil and Vietnamese mint elevates this salad to a whole new level, offering a tantalizing kick that will awaken your taste buds. Each bite is a celebration of freshness, with the roasted peanuts adding a delightful crunch that complements the dish beautifully.

Ready in just 45 minutes, this salad is perfect for any occasion—whether you're hosting a summer barbecue, preparing a light starter for dinner, or simply craving a healthy snack. The combination of flavors is customizable, allowing you to adjust the sweetness and spice to your liking. So gather your ingredients, fire up the grill, and get ready to impress your friends and family with this stunning and delicious Green Papaya Salad!

Ingredients

  • tablespoons brown sugar to taste
  • 0.8 cup pepper flakes fresh red such as anaheim or hungarian wax julienned
  • tablespoon cilantro leaves fresh rinsed (4 roots)
  • cups cucumber julienned peeled
  • tablespoon fish sauce to taste
  • tablespoon ginger fresh minced peeled
  • 0.5 teaspoon garlic minced
  • cup mango green julienned peeled (unripe)
  • cups papaya green julienned peeled (unripe)
  •  juice of lime to taste
  • cups mangos ripe julienned peeled
  • cup mint leaves fresh loosely packed (rau ram)
  • 0.8 cup pineapple (size of a lady's pinkie)
  • 0.8 cup roasted peanuts salted crushed
  • 0.5 teaspoon shallots minced
  • cup basil fresh loosely packed
  •  thai chile fresh to taste
  •  long beans chinese trimmed

Equipment

  • bowl
  • frying pan
  • plastic wrap
  • grill
  • mortar and pestle
  • grill pan

Directions

  1. MAKE THE DRESSING
  2. Use a mortar and pestle to pound all the dressing ingredients until smooth, pounding each ingredient thoroughly before adding the next. taste and add more fish sauce, lime juice, chili, and/or palm sugar if you want. The flavor's up to you.
  3. MAKE THE SALAD
  4. Heat a grill pan, cast-iron skillet, or grill until very hot.
  5. Cut the long beans into a manageable size for your pan, if necessary, then char the beans well on all sides, about 4 minutes total.
  6. Transfer them to a bowl, cover it tightly with plastic wrap, and let them steam for about 10 minutes.
  7. Cut the beans into 1/2-inch pieces and return them to the bowl.
  8. Tear the basil and mint leaves. Toss together the long beans with the papaya, cucumber, mango, pineapple, long red chilies, herbs, and the dressing. If you have a large enough mortar or want to work in batches and take the time to make the salad even better, pound the ingredients with the dressing just to bruise them and further infuse the ingredients with the flavor of the dressing. transfer the dressed salad to a serving bowl and sprinkle with the crushed peanuts.
  9. Reprinted with permission from Eat with Your Hands by Zakary Pelaccio with JJ Goode, © 2012 Ecco

Nutrition Facts

Calories340kcal
Protein11.97%
Fat35.1%
Carbs52.93%

Properties

Glycemic Index
114.48
Glycemic Load
15.65
Inflammation Score
-10
Nutrition Score
25.525217320608%

Flavonoids

Cyanidin
0.12mg
Delphinidin
0.02mg
Pelargonidin
0.02mg
Catechin
2.13mg
Eriodictyol
3.97mg
Hesperetin
3.16mg
Naringenin
0.09mg
Apigenin
0.64mg
Luteolin
1.5mg
Kaempferol
0.07mg
Myricetin
0.11mg
Quercetin
0.33mg

Nutrients percent of daily need

Calories:339.74kcal
16.99%
Fat:14.53g
22.35%
Saturated Fat:2.3g
14.37%
Carbohydrates:49.28g
16.43%
Net Carbohydrates:41.2g
14.98%
Sugar:34.36g
38.18%
Cholesterol:0mg
0%
Sodium:489.11mg
21.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.14g
22.29%
Vitamin C:158.7mg
192.36%
Manganese:1.37mg
68.67%
Vitamin A:3168.02IU
63.36%
Vitamin K:41.42µg
39.45%
Folate:157.61µg
39.4%
Fiber:8.08g
32.31%
Vitamin B3:6.11mg
30.56%
Magnesium:115.83mg
28.96%
Copper:0.55mg
27.3%
Vitamin B6:0.52mg
25.91%
Potassium:906.5mg
25.9%
Phosphorus:176.38mg
17.64%
Vitamin B1:0.22mg
14.89%
Iron:2.42mg
13.43%
Calcium:122.03mg
12.2%
Vitamin B5:1.14mg
11.4%
Vitamin E:1.65mg
11.03%
Vitamin B2:0.18mg
10.78%
Zinc:1.16mg
7.72%
Selenium:4.06µg
5.81%
Source:Epicurious