Refreshing Vegan Papaya Salad: A Burst of Flavor and Nutrition
Embark on a culinary journey with this vibrant vegan papaya salad. This dish not only tantalizes your taste buds but also offers a host of nutritional benefits and is just perfect for those hot sunny days when all you want to do is sit outside soaking in some vitamin D and eat a tatsy (satisfying) salad with with a mimosa on the side!
Here’s how to prepare this refreshing salad, along with the nutritional values and benefits.
Ingredients:
One Green Papaya
10 Red Cherry Tomatoes
1 Cup of Cooked Long Green Beans
Green Onions
1/2 Hot Red Pepper
Sauce:
Two Sheets of Sushi Seaweed
1 Lemongrass Stick
2 Cloves of Garlic
1 tbsp Cane Sugar
1/2 Cup Lemon Juice
Hot Pepper to Taste
Preparation Steps
1. Prepare the Vegetables:
Green Papaya: Peel the papaya and remove the seeds. Using a mandoline or a sharp knife, julienne the papaya into thin strips, similar to how a traditional Som Tam salad is prepared. (Sadly we could only find ripe orange papayas but they did the job almost just a well :)
Cherry Tomatoes: Slice the cherry tomatoes in half.
Long Green Beans: Cook the beans until tender, then cut them into 2-inch pieces.
Green Onions: Finely chop the green onions.
Hot Red Pepper: Thinly slice the hot red pepper.
2. Prepare the Sauce:
Seaweed Infusion: Place the sushi seaweed sheets in boiling water and let them sit for about ten minutes. Remove the seaweed and set aside the remaining liquid.
Crush Aromatics: Using a mortar and pestle, crush the garlic, lemongrass, and hot pepper until a paste forms.
Mix Sauce: Add the lemon juice and seaweed water to the crushed mixture, and stir well to combine.
Optional: For those of you that aren't vegan, adding 1½ tbs of Fish-Sauce could be just what you need to make this your go-to salad
3. Assemble the Salad:
In a large bowl, combine the julienned green papaya, halved cherry tomatoes, cooked green beans, chopped green onions, and sliced hot red pepper.
Pour the prepared sauce over the salad and toss well to ensure all ingredients are coated with the flavorful dressing.
Serve immediately for the freshest taste and maximum nutritional benefits.
Nutritional Values and Benefits
Green Papaya
Nutritional Value: Rich in vitamins A, C, and E, folate, and fiber.
Benefits: Supports digestive health, boosts the immune system, and promotes skin health.
Cherry Tomatoes
Nutritional Value: High in vitamins C, K, and potassium.
Benefits: Provides antioxidants, supports heart health, and improves skin health.
Long Green Beans
Nutritional Value: Contains vitamins A, C, and K, fiber, and folate.
Benefits: Supports bone health, aids digestion, and helps in maintaining a healthy weight.
Green Onions
Nutritional Value: Rich in vitamins A, C, and K, folate, and fiber.
Benefits: Supports immune function, enhances bone health, and aids digestion.
Hot Red Pepper
Nutritional Value: High in vitamins A and C, capsaicin.
Benefits: Boosts metabolism, reduces pain and inflammation, and supports heart health.
Sushi Seaweed
Nutritional Value: Contains iodine, calcium, magnesium, and vitamins A, C, and E.
Benefits: Supports thyroid function, improves skin health, and provides antioxidants.
Lemongrass
Nutritional Value: Contains vitamins A and C, folate, and magnesium.
Benefits: Aids digestion, relieves anxiety, and has antibacterial properties.
Garlic
Nutritional Value: High in vitamins C and B6, manganese, and selenium.
Benefits: Known for its immune-boosting properties, helps lower blood pressure, and has anti-inflammatory effects.
Cane Sugar
Nutritional Value: Provides carbohydrates for energy.
Benefits: Adds natural sweetness, enhances flavor, and provides a quick energy boost.
Lemon Juice
Nutritional Value: Rich in vitamin C, potassium, and antioxidants.
Benefits: Boosts immune function, aids digestion, and improves skin health.
This vegan papaya salad is a perfect blend of flavors and nutrients that supports both physical and mental health. The fresh, crisp vegetables combined with the tangy and spicy dressing create a delightful dish that’s not only delicious but also packed with health benefits. Whether you’re enjoying it as a light meal or a refreshing side, this salad is sure to become a favorite in your culinary repertoire. Buon appetito!
