Thai Yardlong Bean Salad
Yum Tua Pla is a vibrant and refreshing Thai salad made primarily with yardlong beans, which are blanched or raw, and mixed with a zesty dressing of fish sauce, lime juice, and chili. It often includes ingredients like fresh herbs, tomatoes, and sometimes shredded chicken or shrimp, creating a harmonious balance of sour, salty, spicy, and sweet flavors. This dish originates from Thailand and is a staple in Thai cuisine, especially popular as a light meal or side dish.
🍽️ Nutrition at a glance
This salad is generally low in carbohydrates and fat, with a moderate amount of protein if meat or seafood is included. It provides essential nutrients like fiber from the beans, vitamins from fresh herbs and vegetables, and a good source of minerals such as iron and calcium. A typical serving ranges from 150 to 250 calories, depending on portion size and added proteins.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 6 g |
| Carbs | 15 g |
| Fat | 4 g |
| Fiber | 5 g |
| Sugar | 6 g |
| Sodium | 680 mg |
| Vitamin C | 45 mg |
| Vitamin A | 180 mcg RAE |
| Iron | 2.5 mg |
| Calcium | 80 mg |
| Potassium | 350 mg |
| Magnesium | 45 mg |
| Folate | 60 mcg |
| Vitamin K | 30 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Yum Tua Pla reflects the Thai culinary philosophy of balancing flavors and textures, making it a beloved dish for its refreshing qualities in hot climates. Nutritionally, yardlong beans are rich in antioxidants and support digestive health, while the use of fresh herbs like mint and cilantro adds anti-inflammatory benefits.
