Thai Winged Bean Salad
Thai Winged Bean Salad, or 'Yam Tua Fak Yao', is a vibrant and refreshing salad made from thinly sliced winged beans tossed in a zesty, spicy, and tangy dressing. The dish typically features fresh herbs like mint and cilantro, along with ingredients such as shallots, chili, and a dressing based on lime juice, fish sauce, and palm sugar. It is a popular street food and home-cooked dish throughout Thailand, celebrated for its crisp texture and complex flavor profile.
🍽️ Nutrition at a glance
This salad is generally low in fat and carbohydrates, making it a light yet nutrient-dense option. It is a good source of plant-based protein and dietary fiber, with a rough calorie ballpark of around 150-200 calories per serving, depending on the dressing and added protein like dried shrimp or peanuts.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 8 g |
| Carbs | 22 g |
| Fat | 6 g |
| Fiber | 7 g |
| Sugar | 8 g |
| Sodium | 680 mg |
| Vitamin C | 45 mg |
| Vitamin A | 120 µg |
| Folate | 90 µg |
| Potassium | 350 mg |
| Calcium | 80 mg |
| Iron | 2.5 mg |
| Magnesium | 40 mg |
| Manganese | 0.6 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Winged beans are a highly nutritious legume, often called a 'superfood' because almost every part of the plant is edible and packed with protein, vitamins, and minerals. In Thai cuisine, this salad is a perfect example of the 'yam' style, which balances sour, sweet, salty, and spicy flavors to create a harmonious and refreshing dish.
