Thai Mango Salad Recipe – Learn with Experts :- A delectable and invigorating dish, Thai mango salad, alternatively referred to as “Som Tum Mamuang,” harmoniously blends the scrumptiousness of mature mangoes, the piquantity of lime juice, and the pungency of chilli peppers. The following is a straightforward recipe accompanied by nutritional advice:
Thai Mango Salad Recipe – Learn with Experts
Thai mango salad, also known as “Som Tum Mamuang,” is an appetising and revitalising culinary creation that skilfully combines the succulent qualities of ripe mangoes, the zesty essence of lime juice, and the pungent spiciness of chilli peppers. Presented below is a simple recipe accompanied by pertinent nutritional information:
Ingredients:
- 2 ripe mangoes, peeled and julienned
- 1 red bell pepper, thinly sliced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 1/4 cup fresh cilantro leaves, chopped
- 1/4 cup roasted peanuts, crushed
- 2 tablespoons fish sauce
- 2 tablespoons lime juice
- 1 tablespoon brown sugar or palm sugar
- 1-2 Thai bird’s eye chili peppers, finely chopped (adjust according to your spice preference)
- Salt to taste
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Instructions:
To make the dressing, combine fish sauce, lime juice, brown sugar, and chopped chilli peppers in a small basin with a whisk until the sugar is dissolved. Make necessary seasoning adjustments. The mango and vegetable mixture should be drizzled with the vinaigrette. With the dressing, gently combine the ingredients until they are completely coated.
Compose Components: Combine the julienned mangoes, sliced bell pepper, cherry tomatoes, sliced red onion, and chopped cilantro leaves in a large mixing basin. The mango and vegetable mixture should be drizzled with the vinaigrette. With the dressing, gently combine the ingredients until they are completely coated.
Dressing Toss: Drizzle the mango and vegetable mixture with the dressing. Gently toss the ingredients until thoroughly coated with the dressing. Preside over: Proceed to transfer the salad to a bowl or serving plate. As a garnish, distribute the pulverised peanuts on top.
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Nutrition Tips:
Mangoes: Mangoes are an excellent source of antioxidants that support immunological health and digestion. Mangoes are rich in essential vitamins, including vitamin C, vitamin A, and fibre. In addition to imparting a vibrant hue and a satisfying crunch to the salad, bell peppers are a rich source of vitamin C and other antioxidants.
Tomatoes: Cherry tomatoes are a good source of vitamin C and lycopene, an antioxidant that has been shown to lower the risk of certain diseases.
In addition to being low in calories, red onions are rich in antioxidants and sulphur compounds, both of which have the potential to improve cardiovascular health.
Cilantro: In addition to imparting flavour, cilantro comes packed with antioxidants, vitamins A and K, and other healthy nutrients. Peanuts Peanuts are an excellent source of protein, vitamins, and minerals, including magnesium, niacin, and vitamin E. Peanuts also include healthy fats, which are beneficial to the body.
Despite the fact that it contains a significant amount of sodium, fish sauce imparts a distinct umami flavour to the salad. If you are trying to limit the amount of salt you consume, use it minimally. The addition of lime juice, which is rich in vitamin C and adds acidity to the mangoes, helps to counteract the sweetness of the mangoes.
The compound known as capsaicin, which is found in chilli peppers, has been shown to possess anti-inflammatory characteristics and has the ability to speed up the speed at which the metabolism works. One of the sources of capsaicin is found in chilli peppers. The quantity ought to be adjusted in such a way that it matches to the level of heat tolerance that you have personally developed.
