Two Healthy Asian Salads

Vietnamese Green Papaya Salad and Avocado, Mango and Papaya Salad

Nov 15, 2009 Ankie Renique

These two healthy Asian inspired salads are a great way to serve exotic fruits such as papaya.

A northern Vietnamese favourite, this salad pairs crunchy julienned strips of firm-fleshed unripe papaya with a sweet and spicy dressing. Look for green papayas at Asian markets or specialty produce markets. The flesh should be firm, not soft or mushy.

This Vietnamese green papaya salad really gives you the taste of the orient. Don’t be put off by the lengthy list of ingredients as the result really is worthwhile. It serves four people.

Vietnamese Green Papaya Salad

Ingredients:

• 750g green papaya
• 4 spring onions, very finely julienned
• Half a white radish, very finely julienned
• 12 leaves of Asian mint
• 12 leaves of Thai basil (or regular basil)
• Half a small bunch of coriander, leaves only
• 1 clove garlic, minced
• 2 tbsps dried shrimp or crushed peanuts
• Extra Thai basil and Asian mint leaves, to garnish

For the dressing:

• Quarter of a tsp of shrimp paste
• 2 tbsps boiling water
• 3 tbsps rice vinegar
• 3 tbsps lime juice
• 2 tbsps fish sauce
• 2 tbsps sugar
• 1 tbsp sweet chilli sauce

Method:

1. Finely julienne the papaya and toss with the finely julienned spring onions, white radish, chopped fresh herbs and garlic.
2. To make the dressing, dilute the shrimp paste in 2 tablespoons boiling water, then whisk with all the other dressing ingredients. If the sauce is a little too acidic, add a little extra water as required to dilute the flavour to your taste. Continue whisking until the dressing is well mixed.
3. Toss the dressing through the papaya/vegetable mixture, taking care to disperse the dressing thoroughly. Pile on a plate and sprinkle with peanuts or dried shrimp. Garnish with Thai basil and Asian mint.

This avocado, mango and papaya salad is lovely and fresh and superb served on a hot day. It goes really well with barbecues. The following ingredients serve four.

Avocado, Mango and Papaya Salad

Ingredients:

• 2 ripe avocados
• Juice of 1 lime
• 2 papayas
• 50g mixed salad leaves
• Fresh coriander to garnish

For the dressing:

• 1 ripe mango
• 1 tbsp rice wine vinegar or 1 tsp white wine vinegar
• Juice of 1 lime
• Half a tsp sesame oil
• 1cm piece fresh root ginger, finely chopped
• Half tsp clear honey

Method:

1. To make the dressing, peel the mango, slice the flesh off the stone, then chop roughly. In a food processor, blend to a thin puree with the vinegar, lime juice, oil, ginger and honey. Alternatively, press the mango flesh through a sieve, then mix with the other dressing ingredients.
2. Halve and peel the avocados, discarding the stones, then finely slice lengthwise. Toss in the lime juice to stop them turning brown.
3. Halve the papayas, then scoop out and discard the seeds. Peel and finely slice the flesh. Arrange with the avocado and salad leaves on serving plates. Pour over the dressing and garnish with the coriander.

Other great Asian salads.

The copyright of the article Two Healthy Asian Salads in Healthy Cooking is owned by Ankie Renique. Permission to republish Two Healthy Asian Salads in print or online must be granted by the author in writing.

Vietnamese Green Papaya Salad

Papaya, Mango and Avocado Salad

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