This Tricolour Papaya Salad is a vibrant, crunchy dish made with fresh green papaya, carrots, cucumbers, and red bell peppers, topped with roasted peanuts and dressed in a zesty lime dressing. The refreshing combination of flavors makes it a perfect accompaniment to any meal or a light salad on its own. The salad is packed with nutrients and is visually appealing with its tricolour presentation.
For a Serving Size of Two:
Ingredients:
- 100 grams shredded green papaya
- 50 grams shredded carrot
- 50 grams sliced cucumber
- 30 grams thinly sliced red bell pepper
- 2 teaspoons peanuts, roasted and crushed
- 1 teaspoon chopped fresh coriander leaves
- 1-2 green chilies, finely chopped
- 2 teaspoons lime juice
- 1 teaspoon olive oil
- Salt (to taste)
- 1/2 teaspoon black pepper
Procedure:
- Shred the green papaya and carrots, and slice the cucumber and red bell pepper thinly.
- In a small bowl, whisk together lime juice, olive oil, salt, and black pepper.
- In a large bowl, combine the shredded papaya, carrot, cucumber, and red bell pepper. Pour the dressing over the vegetables and toss well.
- Sprinkle the roasted, crushed peanuts and chopped coriander over the salad. Add chopped green chilies if you prefer a bit of heat.
- Serve immediately as a refreshing side dish or a light, healthy snack.
Nutritional Benefits:
- Green papaya is rich in digestive enzymes like papain, which supports healthy digestion and reduces bloating. It’s also a good source of vitamins C and A, both of which boost immune function and promote healthy skin.
- Carrots are rich in beta-carotene, an antioxidant that supports vision health, while cucumbers provide hydration and fiber for digestive health.
- Red bell peppers are loaded with vitamin C and antioxidants, aiding in immune defense and reducing inflammation.
- The roasted peanuts add a crunchy texture while supplying healthy fats, plant-based protein, and essential minerals like magnesium. With a refreshing lime-based dressing, this salad is low in calories but high in vitamins, minerals, and fiber, making it perfect for weight management and overall well-being.
Nutritional Information:
- Calories: 185 kcal
- Protein: 4.6 g
- Carbohydrates: 21.8 g
- Fat: 9.8 g
