Gỏi Đu Đủ
Gỏi & Cuốn • Việt Nam
Về Gỏi Đu Đủ (Papaya Salad)
Green papaya salad with dried beef, herbs, and sweet-sour fish sauce dressing
How to Make Gỏi Đu Đủ (Papaya Salad) (Traditional & Healthy Version)
Gỏi Đu Đủ, or Vietnamese Papaya Salad, is a vibrant, refreshing salad celebrated across Vietnam for its balance of flavors and nutritious profile. This traditional dish showcases the culinary art of Vietnam, combining crisp green papaya with protein-rich shrimp, aromatic herbs, and a tangy, spicy dressing. Originating from southern Vietnam, Gỏi Đu Đủ is a staple at street food stalls and family gatherings, prized for its lightness and complexity. Vietnamese cuisine is renowned for its emphasis on fresh ingredients and healthy eating, and Gỏi Đu Đủ is a prime example. The salad features shredded green papaya, a fruit valued for its crunch and subtle sweetness, paired with lean proteins such as shrimp and topped with roasted peanuts. The dressing balances fish sauce, lime juice, and chili, creating a burst of umami, sour, and spicy notes. This dish is a great choice for those seeking a nutrient-dense meal that’s low in calories but high in satisfaction. It’s perfect for hot weather and is often enjoyed as a starter or light lunch, making it a must-try for anyone interested in authentic Vietnamese flavors.
Ingredients(for 1 medium salad bowl per person)
- 2 cups Green papaya (Đu đủ xanh, shredded)
- 100g Shrimp (Tôm, boiled and peeled)
- 1/2 cup Carrot (Cà rốt, julienned)
- 1/4 cup Thai basil (Húng quế, roughly chopped)
- 1/4 cup Mint leaves (Rau bạc hà, roughly chopped)
- 2 tbsp Roasted peanuts (Đậu phộng rang, crushed)
- 2 tbsp Fish sauce (Nước mắm)
- 2 tbsp Lime juice (Nước chanh tươi)
- 1 clove Garlic (Tỏi, minced)
- 1 Red chili (Ớt đỏ, finely sliced) - optional
- 1 tsp Sugar (Đường)
Instructions
- 1
Peel and shred the green papaya using a mandoline or julienne peeler. Rinse in cold water and drain thoroughly.
5 minutes
Soak shredded papaya in ice water for extra crunch.
- 2
Julienne the carrot and combine with papaya in a large mixing bowl.
3 minutes
Use fresh, firm carrots for best texture.
- 3
Boil shrimp in lightly salted water for 3-5 minutes until pink and cooked. Drain, peel, and slice if desired.
5 minutes
Do not overcook shrimp to maintain tenderness.
- 4
Prepare the dressing by mixing fish sauce, lime juice, minced garlic, sliced chili, and sugar. Stir until sugar dissolves.
3 minutes
Adjust chili for your preferred spice level.
Why This Dish is Healthy
This Vietnamese Papaya Salad is a healthy choice because it’s rich in fiber, protein, and micronutrients while being low in calories. The use of fresh vegetables and herbs supports immune function and digestion. Lean shrimp adds protein without excess fat, and the salad uses natural flavors instead of processed ingredients. It fits well into balanced diets, including weight loss and diabetic-friendly meal plans.
Gỏi Đu Đủ is packed with vitamins A and C from green papaya and carrots, offering antioxidant benefits. Shrimp provides lean protein and essential minerals like selenium and zinc. The fresh herbs contribute phytonutrients and aid digestion. Roasted peanuts supply healthy unsaturated fats. With minimal oil and no dairy, this salad is low in saturated fat and calories, making it ideal for weight management and heart health.
Pro Tips
- 💡Tip 1: Use green, unripe papaya for optimal crunch and flavor.
- 💡Tip 2: Prepare dressing in advance to let flavors meld.
- 💡Tip 3: Serve immediately after tossing to keep vegetables crisp.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 24 hours. Herbs and peanuts should be added just before serving to maintain freshness and crunch.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 75.0 kcal |
| Protein | 4.0 g |
| Carbohydrates | 10.0 g |
| Total Fat | 2.0 g |
| Fiber | 2.0 g |
