Recipes · Cambodian · Salads
Nhoam Svay (Cambodian Green Mango Salad)
One serving has 236 kcal and 9 g protein, and at least a fifth of a woman's daily need of vitamin C (85%), copper (36%), pyridoxine (28%), manganese (27%), niacin (25%) and magnesium (22%). Ready in 20 minutes.
.jpg){kind=link}
- Preparation: 15 min
- Cooking: 5 min
- Makes: 1 serving (216 g)
- Difficulty: Easy
- Diets: Pescatarian, Gluten-free, Dairy-free
- Contains: fish, peanut, shellfish
Ingredients
- 150 g Mango, raw
- 15 g Shrimp, raw
- 15 g Peanuts, roasted
- 10 g Fish sauce
- 10 g Lime juice
- 8 g Sugar
- 5 g Garlic, raw
- 3 g Chili peppers, red, raw
Method
- Peel and shred the unripe green mango into fine matchsticks, either with a knife, mandoline, or shredding tool.
- Cook the shrimp briefly in a little boiling water for 2-3 minutes until pink and cooked through, then drain, cool and chop finely; this stands in for the small dried shrimp traditionally used.
- Whisk together the fish sauce, lime juice, sugar and minced garlic until the sugar dissolves.
- Toss the shredded mango with the dressing, chopped shrimp and sliced chili.
- Scatter with the roasted peanuts just before serving so they stay crunchy.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 236 kcal | 11% |
| Carbohydrates | 36.8 g | |
| Water | 159 mL | |
| Fiber | 3.9 g | 13% |
| Protein | 8.8 g | 18% |
| Tryptophan | 0.06 g | |
| Threonine | 0.18 g | |
| Isoleucine | 0.18 g | |
| Leucine | 0.33 g | |
| Lysine | 0.24 g | |
| Methionine | 0.06 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.24 g | |
| Tyrosine | 0.17 g | |
| Valine | 0.23 g | |
| Histidine | 0.13 g | |
| Fat | 8.1 g | |
| Monounsaturated | 4.2 g | |
| Polyunsaturated | 1.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.5 g | |
| Saturated | 1.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 24.1 mg | |
| Calcium | 50 mg | 5% |
| Copper | 0.32 mg | 36% |
| Iron | 0.76 mg | 4% |
| Magnesium | 67.2 mg | 22% |
| Manganese | 0.48 mg | 27% |
| Phosphorus | 119 mg | 17% |
| Potassium | 457 mg | 10% |
| Selenium | 4 µg | 7% |
| Sodium | 807 mg | |
| Zinc | 0.85 mg | 11% |
| Thiamin (vitamin B1) | 0.08 mg | 7% |
| Riboflavin (vitamin B2) | 0.1 mg | 9% |
| Niacin (vitamin B3) | 3.5 mg | 25% |
| Pantothenic acid (vitamin B5) | 0.51 mg | 10% |
| Pyridoxine (vitamin B6) | 0.37 mg | 28% |
| Folate (vitamin B9) | 86 µg | 21% |
| Cobalamin (vitamin B12) | 0.05 µg | 2% |
| Choline | 24.4 mg | 6% |
| Vitamin A | 83 µg | 12% |
| Vitamin C | 63.5 mg | 85% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 6.9 µg | 8% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.