Discover the vibrant flavors of Thai cuisine with our Banana Flower Salad (Yam Bua) recipe. This refreshing salad combines tender banana flowers with fresh herbs and a tangy dressing for a deliciously unique dish. Perfect as a light lunch or a side dish, this recipe showcases the versatility of banana flowers and adds a burst of flavor to your meal. Learn how to make this easy and nutritious salad with our step-by-step guide.

Ingredients:

- 1 banana flower, peeled and sliced thinly

- 1 cup shredded cabbage

- 1/2 cup sliced carrots

- 1/4 cup chopped fresh mint leaves

- 1/4 cup chopped fresh cilantro

- 1/4 cup roasted peanuts, crushed

- 1/4 cup thinly sliced red onions

- 1 small chili, finely chopped (optional for heat)

For the Dressing:

- 2 tablespoons lime juice

- 2 tablespoons fish sauce (or soy sauce for a vegetarian option)

- 1 tablespoon palm sugar or brown sugar

- 1 clove garlic, minced

- 1 tablespoon grated ginger

Instructions:

Prepare the Banana Flower:

  - Fill a large bowl with water and add a little lemon juice to prevent browning.

  - Remove the outer layers of the banana flower until you reach the tender, lighter inner layers.

  - Slice the banana flower thinly and soak in the prepared water for about 10 minutes. Drain and pat dry with a paper towel.

Make the Dressing:

  - In a small bowl, whisk together lime juice, fish sauce, palm sugar, minced garlic, and grated ginger until the sugar dissolves. Set aside.

Assemble the Salad:

  - In a large mixing bowl, combine the banana flower slices, shredded cabbage, sliced carrots, mint leaves, cilantro, and red onions. Toss well to combine.

  - Pour the dressing over the salad and toss again until everything is evenly coated.

Add the Crunch:

  - Gently fold in the crushed roasted peanuts and chili if using.

Serve:

  - Transfer the salad to a serving platter and enjoy immediately. The salad can be served chilled or at room temperature.

This Banana Flower Salad (Yam Bua) is a delightful and nutritious addition to your meal, offering a unique taste of Thai flavors!

Nutritional Values:

Banana Flower:

 - Calories: 73 kcal

 - Protein: 2.6 g

 - Carbohydrates: 14.4 g

 - Fiber: 1.8 g

 - Fat: 0.5 g

Benefits:

 - Rich in antioxidants, vitamins A and C.

 - Supports digestive health and may help in managing cholesterol levels.

 - Contains anti-inflammatory properties and supports heart health.

Cabbage:

 - Calories: 25 kcal

 - Protein: 1.3 g

 - Carbohydrates: 6 g

 - Fiber: 2.5 g

 - Fat: 0.1 g

Benefits:

 - High in vitamins C and K, and contains folate.

 - Promotes digestive health and can help in reducing inflammation.

 - Supports immune function and has potential cancer-fighting properties.

Carrots:

 - Calories: 41 kcal

 - Protein: 0.9 g

 - Carbohydrates: 10 g

 - Fiber: 2.8 g

 - Fat: 0.2 g

Benefits:

 - Excellent source of beta-carotene (vitamin A), which supports eye health.

 - High in antioxidants and helps in maintaining skin health.

 - Supports immune system function and promotes good digestion.

Mint Leaves:

 - Calories: 70 kcal

 - Protein: 3.8 g

 - Carbohydrates: 14 g

 - Fiber: 8 g

 - Fat: 0.9 g

Benefits:

 - Contains vitamins A, C, and antioxidants.

 - Helps in digestion and can relieve symptoms of indigestion.

 - Provides a refreshing flavor and can have soothing effects on the respiratory system.

Cilantro:

 - Calories: 23 kcal

 - Protein: 2.1 g

 - Carbohydrates: 3.7 g

 - Fiber: 2.8 g

 - Fat: 0.5 g

Benefits:

 - High in vitamins A, C, and K.

 - Contains antioxidants and can aid in detoxification.

 - May help in managing blood sugar levels and improve digestive health.

Roasted Peanuts:

 - Calories: 567 kcal

 - Protein: 25.8 g

 - Carbohydrates: 16.1 g

 - Fiber: 8.5 g

 - Fat: 49.2 g

Benefits:

 - Rich in protein and healthy fats, promoting heart health.

 - High in vitamins E, B6, and magnesium.

 - Supports energy levels and aids in muscle repair.

Red Onions:

 - Calories: 40 kcal

 - Protein: 1.1 g

 - Carbohydrates: 9.3 g

 - Fiber: 1.7 g

 - Fat: 0.1 g

Benefits:

 - Contains antioxidants and compounds that can help reduce inflammation.

 - Supports heart health and may have anti-cancer properties.

 - Rich in vitamins C and B6, which support immune function and metabolism.

Chili (Optional):

 - Calories: 40 kcal

 - Protein: 2 g

 - Carbohydrates: 9 g

 - Fiber: 1.5 g

 - Fat: 0.4 g

Benefits:

 - Contains capsaicin, which may boost metabolism and promote fat loss.

 - High in vitamins A and C, supporting immune health.

 - Can have pain-relieving properties and aid in digestion.

Lime Juice:

 - Calories: 30 kcal

 - Protein: 0.4 g

 - Carbohydrates: 10 g

 - Fiber: 0.2 g

 - Fat: 0.1 g

Benefits:

 - High in vitamin C, supporting immune function and skin health.

 - Contains antioxidants that can help combat oxidative stress.

 - May aid in digestion and detoxification.

Fish Sauce (or Soy Sauce for Vegetarian Option):

 - Calories: 50 kcal

 - Protein: 8 g

 - Carbohydrates: 5 g

 - Fiber: 0 g

 - Fat: 0 g

Benefits:

 - Adds umami flavor to dishes and provides protein.

 - Soy sauce can be a good source of antioxidants and amino acids in its low-sodium versions.

Palm Sugar or Brown Sugar:

 - Calories: 380 kcal

 - Protein: 0.6 g

 - Carbohydrates: 98 g

 - Fiber: 0.5 g

 - Fat: ~0 g

Benefits:

 - Provides a natural sweetener alternative with trace minerals.

 - Brown sugar has similar benefits but with a slightly different mineral profile.

Garlic:

 - Calories: 149 kcal

 - Protein: 6.4 g

 - Carbohydrates: 33 g

 - Fiber: 2.1 g

 - Fat: 0.5 g

Benefits:

 - Contains allicin, which has antibacterial and anti-inflammatory properties.

 - Supports heart health and can help in lowering blood pressure.

 - May boost the immune system and improve digestion.

Ginger:

 - Calories: 80 kcal

 - Protein: 1.8 g

 - Carbohydrates: 18 g

 - Fiber: 2 g

 - Fat: 0.8 g

Benefits:

 - Contains gingerol, which has anti-inflammatory and antioxidant effects.

 - Helps in digestion and can relieve nausea and motion sickness.

 - May support immune health and reduce muscle pain.