Embark on a culinary journey to the heart of Cambodia with the exquisite dish known as Bok Lahong. Bursting with vibrant colors and bold flavors, Bok Lahong embodies the essence of Cambodian cuisine, offering a tantalizing blend of textures and tastes that are sure to delight the senses.

This traditional Cambodian salad features a refreshing combination of shredded green papaya, aromatic herbs, fiery chilies, tangy lime juice, and a medley of savory ingredients, creating a symphony of flavors that dance on the palate. Whether enjoyed as a light appetizer, a refreshing side dish, or a zesty accompaniment to your main course, Bok Lahong is a versatile culinary masterpiece that embodies the rich cultural heritage and culinary diversity of Cambodia.

Join us as we unravel the secrets behind this beloved Cambodian delicacy, exploring the ingredients, techniques, and cultural significance that make Bok Lahong a cherished culinary treasure. From its humble origins in the bustling markets of Cambodia to its emergence as a beloved dish enjoyed around the world, Bok Lahong invites you to experience the true essence of Cambodian cuisine—one mouthwatering bite at a time.

Ingredients:

• 1 small green papaya, peeled and shredded
• 2 tomatoes, diced
• 2 cloves garlic, minced
• 2-3 Thai bird's eye chilies, finely chopped (adjust according to your spice preference)
• 2 tablespoons fish sauce
• 2 tablespoons lime juice
• 1 tablespoon palm sugar (or granulated sugar)
• 2 tablespoons roasted peanuts, crushed
• 2 tablespoons dried shrimp, soaked in water for 10 minutes and drained (optional)
• Handful of fresh cilantro leaves, chopped
• Handful of fresh mint leaves, chopped
• Handful of fresh basil leaves, chopped (optional)
• Salt, to taste

Instructions:

1- In a large mixing bowl, combine the shredded green papaya, diced tomatoes, minced garlic, and chopped Thai bird's eye chilies.

2- In a separate small bowl, whisk together the fish sauce, lime juice, and palm sugar until the sugar is dissolved to make the dressing.

3- Pour the dressing over the papaya mixture and toss well to ensure everything is evenly coated.

4- Add the crushed peanuts and soaked dried shrimp (if using) to the salad and toss again to combine.

5- Taste the salad and adjust the seasoning with salt if needed.

6- Finally, sprinkle the chopped cilantro, mint, and basil leaves over the salad and gently toss to incorporate.

7- Transfer the Bok Lahong to a serving plate or bowl, garnish with additional peanuts and herbs if desired, and serve immediately.

8- Enjoy the refreshing and zesty flavors of this authentic Cambodian green papaya salad!

Note: Feel free to adjust the ingredients according to your taste preferences. You can also add additional toppings such as sliced cucumber or green beans for extra crunch and freshness.

Nutritional Values:

Here's a general approximation of the nutritional values for the ingredients listed in the Bok Lahong recipe:

Small green papaya (1 cup shredded, about 140g):

• Calories: 59
• Carbohydrates: 14g
• Fiber: 3g
• Protein: 1g
• Fat: 0g
• Vitamin C: 93mg (155% DV)
• Vitamin A: 1432 IU (29% DV)
• Calcium: 20mg (2% DV)
• Iron: 0.3mg (2% DV)

benefits:

• Rich source of vitamin C, promoting immune health and collagen production.
• Contains enzymes like papain, aiding in digestion.
• High in fiber, supporting digestive health and regulating bowel movements.

Tomatoes (2 medium-sized, about 246g):

• Calories: 44
• Carbohydrates: 10g
• Fiber: 3g
• Protein: 2g
• Fat: 0g
• Vitamin C: 28.8mg (48% DV)
• Vitamin A: 1025 IU (21% DV)
• Vitamin K: 14.2mcg (18% DV)
• Potassium: 427mg (12% DV)

benefits:

• Excellent source of vitamin C, promoting skin health and immune function.
• High in antioxidants like lycopene, which may reduce the risk of chronic diseases.
• Rich in potassium, supporting heart health and regulating blood pressure.

Garlic (2 cloves, about 6g):

• Calories: 8
• Carbohydrates: 1.8g
• Fiber: 0.1g
• Protein: 0.4g
• Fat: 0g
• Vitamin C: 1.3mg (2% DV)
• Calcium: 5mg (1% DV)
• Iron: 0.1mg (1% DV)

benefits:

• Contains compounds like allicin, with potential antibacterial and antiviral properties.
• May help lower cholesterol levels and improve heart health.
• Has antioxidant properties, protecting against cell damage and inflammation.

Thai bird's eye chilies (2-3 chilies, about 4g):

• Calories: 4
• Carbohydrates: 1g
• Fiber: 0.2g
• Protein: 0.2g
• Fat: 0.1g
• Vitamin C: 36mg (60% DV)
• Vitamin A: 1041 IU (21% DV)

benefits:

• Contains capsaicin, which may boost metabolism and promote weight loss.
• May have pain-relieving properties and aid in relieving congestion.
• High in vitamin C, supporting immune health.

Fish sauce (2 tablespoons, about 30ml):

• Calories: 20
• Sodium: 2800mg (117% DV)

benefits:

• Good source of protein, supporting muscle growth and repair.
• Provides essential amino acids necessary for various bodily functions.
• Contains minerals like sodium, supporting electrolyte balance and nerve function.

Lime juice (2 tablespoons, about 30ml):

• Calories: 8
• Carbohydrates: 2.6g
• Vitamin C: 15.2mg (25% DV)

benefits:

• Rich in vitamin C, boosting immune health and collagen production.
• May aid in digestion and promote detoxification due to its acidic properties.
• Contains antioxidants, protecting against cell damage and oxidative stress.

Palm sugar (1 tablespoon, about 15g):

• Calories: 57
• Carbohydrates: 14g
• Fat: 0g

benefits:

• Provides quick energy due to its simple carbohydrate content.
• Contains some minerals like potassium and magnesium.
• Has a lower glycemic index compared to refined sugar, causing less of a spike in blood sugar levels.

Roasted peanuts (2 tablespoons, about 16g):

• Calories: 94
• Carbohydrates: 3.1g
• Fiber: 1.6g
• Protein: 4.3g
• Fat: 7.9g

benefits:

• Good source of protein, supporting muscle growth and repair.
• High in healthy fats, promoting heart health and satiety.
• Contains vitamins and minerals like vitamin E, magnesium, and phosphorus.

Dried shrimp (2 tablespoons, about 10g):

• Calories: 30
• Protein: 7g

benefits:

• Excellent source of protein, supporting muscle growth and repair.
• Contains essential amino acids necessary for various bodily functions.
• Provides minerals like iron and selenium, supporting immune health and metabolism.

Nutritional values for fresh herbs like cilantro, mint, and basil are negligible as they are typically consumed in small amounts and are low in calories and macronutrients.

Please note that these values are approximate and can vary based on factors like the specific variety of ingredients used and methods of preparation.