Today’s Thai salad allows you to experience the mesmerizing food culture of Thai people without the hustle and bustle.
Our chefs pound raw papaya, snappy green beans, carrots, cherry tomatoes, and other aromatics in a large bowl. To liven the taste of this salad, we drizzle a mixture of lime juice and fish sauce all over the vegetables, then toss them evenly. This home cooked-friendly recipe takes only 15 minutes to prepare and requires no prior cooking skills.
What Does Thai Salad Taste Like?
It’s not an overstatement to say Thai salad carries tons of flavor—tartness, saltiness, spiciness, and sweetness.
Taking just one bite, the zestiness of the citrus juice will brighten your palate. Once the tang has mellowed, the sweet and slightly salty taste becomes more pronounced. You will also notice the moderate heat from the red jalapeño and the bird’s eye chili.
If you enjoy a bold-flavor salad, you won’t want to miss out on this Thai specialty.
Is Thai Salad Healthy?
Our Thai salad offers a bulk of vitamins, minerals, and dietary fiber.
Cherry tomatoes, carrots, green beans, and peanuts also add an impressive amount of antioxidants to the nutrition profile of this salad. Specifically, Lycopene, extracted from ripe tomatoes, has been proven to bring various health benefits.
This low-calorie (134 calories per serving) and cholesterol-free salad will fit perfectly into your healthy meal plan.
Ingredients for Thai Salad
Here is the list of ingredients for a quick-and-easy Thai salad.
Green papaya: Strips of slightly translucent papaya add more texture to our dish. Unlike the intense sweetness of ripe papaya, a raw papaya possesses a cucumber-like flavor, allowing the seasonings you have prepared with it to shine.
Long green beans: Also known as snake beans or Chinese green beans, these have a distinct earthy flavor that works well in salads, stews, stir-fries, and steamed dishes.
Cherry tomatoes: A burst of umami flavor from the ripe tomatoes helps balance out the tanginess of the lime juice.
Carrots: The earthiness and mild sweetness of julienned carrots works harmoniously with the other ingredients.
Red jalapeño: Red jalapeño, which has a higher content of capsaicin than green jalapeño, spices up our Thai salad with its noticeable heat.
Bird’s eye chili: This fruity, peppery chili has an intense spiciness that may be intimidating for beginners. However, once you get used to the spicy punch, you will fall in love with its excellent flavor.
Dressing: The charm of Thai cuisine lies in the combination of fish sauce and lemon juice—the acidity of citrus mixed with the sweet and sour taste of the fish sauce.
What Else Can I Add to This Salad?
If you fancy some meat in your Thai salad, why not add some slices of chicken breast or ground beef chunks? This provides you with a plentiful amount of high-quality protein.
Other additions to your salad could be julienned green mangoes and purple onions for a hint of sourness and sweetness.
Replacing peanuts with your favorite nuts (cashews, almonds, etc.) is a great idea too.
How to Store Leftovers
We don’t recommend freezing a tossed salad as the acidic dressing will turn your veggies mushy during the thawing process.
Instead, place your leftovers in an airtight container and store them in the fridge. You can refrigerate your Thai salad for 2 to 3 days.
4 oz long green beans (tips trimmed, cut into 3-inch pieces)
4 oz cherry tomatoes (halved)
2 oz carrots (peeled, julienned)
4 garlic cloves (peeled)
1 oz peanuts (roasted, crushed)
0.5 oz red jalapeño (diagonally sliced)
1/4 cup cilantro (roughly chopped)
1 bird’s eye chili
1 fl oz lime juice
2 tsp Thai fish sauce
2 tbsp sugar
Peel the skin from the green papaya. Cut the papaya in half lengthwise. Use a metal spoon to scrape out the seeds and discard them. Julienne each half of the papaya with a julienne peeler.
Trim off the tips of the long green beans, then slice them into 3-inch pieces.
Cut the cherry tomatoes in half lengthwise.
Chop off the top and the root end part of the carrot. Peel off and discard the skin. Cut the carrot in half—crosswise, then slice those in half again—lengthwise. Julienne the carrot.
Remove the skin from the garlic cloves.
Air-fry peanuts at 350°F for 5 minutes, then crush them roughly.
Chop off and discard the red jalapeño stem. Slice it diagonally.
Roughly chop the cilantro.
Pound the aromatics, red jalapeño, and chili: In a large mixing bowl, add the 4 peeled garlic cloves, 0.5 oz red jalapeño, 1 bird’s eye chili, and 2 tbsp sugar. Crush them finely until they reach the consistency of a paste.
Combine tomatoes and green beans: Continue by adding 4 oz cherry tomatoes and 4 oz long green beans into the bowl. Crush the tomatoes and green beans until slightly bruised.
Incorporate other ingredients: Add 12 oz julienned green papaya, 2 oz julienned carrot, 1/4 cup of chopped cilantro, 1 fl oz lime juice, and 2 tsp Thai fish sauce. Gently crush and toss until all the ingredients are well mixed.
Garnish and serve: Transfer your desired portion onto a platter and sprinkle on the crushed peanuts. Enjoy.
How to Make Thai Salad
Amount Per Serving (1 serving)
Calories 134Calories from Fat 35
% Daily Value*
Saturated Fat 0.6g
Vitamin A 3624IU
Vitamin C 73mg
* Percent Daily Values are based on a 2000 calorie diet.
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
Natalie Butler is a registered dietitian nutritionist with a passion to help others live their best life through food, fitness, safer beauty and a healthy lifestyle. She has expertise with a variety of diets and diseases and believes that there is no one-size-fits-all approach for health.