Green papaya salad,or"Som Tum"in Thai cuisine,is a vibrant and refreshing dish that combines shredded green papaya with a zesty mix of lime juice,chili peppers.

This flavorful salad originated in Southeast Asia, particularly in Thailand, where it has been a staple for centuries. Its origins are believed to trace back to the Lao people in the northeastern region of Thailand, where green papaya is abundant. Over time, the recipe has evolved and gained popularity both regionally and internationally, cherished for its balance of tangy, spicy, and savory flavors. Green papaya salad is not only delicious but also offers a nutritious blend of fresh ingredients. It's commonly served as a side dish or appetizer in Thai restaurants worldwide and has become a favorite among food enthusiasts seeking bold and exotic flavors.

Ingredients:

- 1 green papaya, peeled and shredded

- 2-3 Thai bird's eye chili peppers, finely chopped (adjust to taste)

- 2 cloves garlic, minced

- 2 tablespoons fish sauce

- 2 tablespoons lime juice (about 1 lime)

- 1 tablespoon palm sugar or brown sugar

- 1 cup cherry tomatoes, halved

- 2 tablespoons roasted peanuts, crushed

- 2 tablespoons dried shrimp (optional)

- 2 tablespoons long beans or green beans, cut into 1-inch pieces (optional)

- Fresh cilantro leaves for garnish (optional)

Method:

1. In a large mixing bowl, combine the shredded green papaya, chopped chili peppers, minced garlic, fish sauce, lime juice, and palm sugar. Use a spoon or pestle to gently bruise and mix the ingredients together, ensuring the flavors meld.

2. Add the cherry tomatoes, crushed peanuts, dried shrimp (if using), and long beans (if using) to the bowl. Toss everything together until well combined.

3. Taste the salad and adjust the seasoning according to your preference, adding more lime juice, fish sauce, or sugar if needed.

4. Transfer the salad to a serving plate or bowl, garnish with fresh cilantro leaves if desired, and serve immediately.

5. Enjoy your refreshing and flavorful Thai green papaya salad!

Nutrition Value:

1. Green papaya, peeled and shredded:

  - Calories: Approximately 59 calories per cup

  - Carbohydrates: Around 15 grams per cup

  - Protein: Roughly 1 gram per cup

  - Fat: Minimal, less than 0.5 grams per cup

  - Sodium: Low, around 11 milligrams per cup

  - Cholesterol: None

  - Vitamins: High in vitamin C and vitamin A

  - Minerals: Contains potassium, magnesium, and calcium

  - Nutritional benefits: Green papaya is rich in enzymes like papain, which aids in digestion. It's also a good source of dietary fiber and antioxidants.

2. Thai bird's eye chili peppers, finely chopped:

  - Calories: Approximately 2 calories per pepper

  - Carbohydrates: Less than 1 gram per pepper

  - Protein: Less than 1 gram per pepper

  - Fat: Minimal, less than 0.1 grams per pepper

  - Sodium: Very low, less than 1 milligram per pepper

  - Cholesterol: None

  - Vitamins: High in vitamin C and vitamin A

  - Minerals: Contains potassium and magnesium

  - Nutritional benefits: Chili peppers contain capsaicin, which may help with metabolism and provide antioxidant benefits.

3. Garlic, minced:

  - Calories: Around 4 calories per clove

  - Carbohydrates: Less than 1 gram per clove

  - Protein: Less than 1 gram per clove

  - Fat: Minimal, less than 0.1 grams per clove

  - Sodium: Very low, less than 1 milligram per clove

  - Cholesterol: None

  - Vitamins: High in vitamin C and vitamin B6

  - Minerals: Contains manganese and selenium

  - Nutritional benefits: Garlic is known for its potential immune-boosting and cardiovascular benefits due to its sulfur-containing compounds.

4. Fish sauce:

  - Calories: Approximately 10 calories per tablespoon

  - Carbohydrates: Less than 1 gram per tablespoon

  - Protein: Roughly 1 gram per tablespoon

  - Fat: Minimal, less than 1 gram per tablespoon

  - Sodium: High, around 900 milligrams per tablespoon (may vary by brand)

  - Cholesterol: Varies by brand, typically low

  - Vitamins: Minimal

  - Minerals: Contains sodium and some potassium

  - Nutritional benefits: Fish sauce adds a savory umami flavor to dishes but should be used in moderation due to its high sodium content.

5. Lime juice (about 1 lime):

  - Calories: Approximately 10 calories per lime

  - Carbohydrates: Around 4 grams per lime

  - Protein: Less than 1 gram per lime

  - Fat: Minimal, less than 0.1 grams per lime

  - Sodium: Very low, less than 1 milligram per lime

  - Cholesterol: None

  - Vitamins: High in vitamin C

  - Minerals: Contains small amounts of potassium and calcium

  - Nutritional benefits: Lime juice provides a burst of tangy flavor and is rich in vitamin C, which supports immune health and collagen formation.

6. Palm sugar or brown sugar:

  - Nutritional values per tablespoon:

   - Calories: Around 45 calories per tablespoon

   - Carbohydrates: Approximately 12 grams per tablespoon

   - Protein: None

   - Fat: None

   - Sodium: Very low, less than 1 milligram per tablespoon

   - Cholesterol: None

   - Vitamins: Minimal

   - Minerals: Contains trace amounts of potassium and calcium

   - Nutritional benefits: Provides sweetness to the dish, but should be used sparingly due to its sugar content.

7. Cherry tomatoes, halved:

  - Calories: Approximately 27 calories per cup

  - Carbohydrates: Around 6 grams per cup

  - Protein: About 1 gram per cup

  - Fat: Minimal, less than 0.5 grams per cup

  - Sodium: Very low, less than 1 milligram per cup

  - Cholesterol: None

  - Vitamins: High in vitamin C and vitamin A

  - Minerals: Contains potassium and some calcium

  - Nutritional benefits: Cherry tomatoes are rich in antioxidants like lycopene, which may have various health benefits including reducing the risk of certain diseases.

8. Roasted peanuts, crushed:

  - Calories: Approximately 50 calories per tablespoon

  - Carbohydrates: Around 2 grams per tablespoon

  - Protein: Roughly 2 grams per tablespoon

  - Fat: Approximately 4 grams per tablespoon

  - Sodium: Very low, less than 1 milligram per tablespoon

  - Cholesterol: None

  - Vitamins: Contains vitamin E and some B vitamins

  - Minerals: Rich in magnesium, phosphorus, and manganese

  - Nutritional benefits: Peanuts provide a crunchy texture and are a good source of protein, healthy fats, and various nutrients.

9. Dried shrimp (optional):

  - Nutritional values per tablespoon:

   - Calories: Around 23 calories per tablespoon

   - Carbohydrates: Less than 1 gram per tablespoon

   - Protein: Roughly 5 grams per tablespoon

   - Fat: Less than 1 gram per tablespoon

   - Sodium: Varies by brand, typically around 300-400 milligrams per tablespoon

   - Cholesterol: High, typically around 130 milligrams per tablespoon

   - Vitamins: Contains small amounts of vitamin B12

   - Minerals: Contains selenium and phosphorus

   - Nutritional benefits: Dried shrimp add a savory flavor and are a good source of protein, but they are also high in cholesterol and sodium, so consumption should be moderate.

10. Long beans or green beans, cut into 1-inch pieces (optional):

  - Calories: Approximately 31 calories per cup (green beans)

  - Carbohydrates: Around 7 grams per cup (green beans)

  - Protein: Roughly 2 grams per cup (green beans)

  - Fat: Minimal, less than 0.5 grams per cup (green beans)

  - Sodium: Very low, less than 1 milligram per cup (green beans)

  - Cholesterol: None

  - Vitamins: High in vitamin K and vitamin C (green beans)

  - Minerals: Contains potassium, magnesium, and manganese (green beans)

  - Nutritional benefits: Green beans are low in calories and rich in fiber, vitamins, and minerals, making them a nutritious addition to the salad.

11. Fresh cilantro leaves for garnish (optional):

  - Calories: Approximately 1 calorie per tablespoon

  - Carbohydrates: Less than 1 gram per tablespoon

  - Protein: Less than 1 gram per tablespoon

  - Fat: Less than 0.1 gram per tablespoon

  - Sodium: Very low, less than 1 milligram per tablespoon

  - Cholesterol: None

  - Vitamins: Contains vitamin K and vitamin A

  - Minerals: Contains small amounts of calcium and potassium

  - Nutritional benefits: Cilantro adds a burst