Winged Bean Salad with Coconut Dressing
Winged Bean Salad with Coconut Dressing is a vibrant, refreshing dish from Southeast Asia, particularly popular in Thailand and Indonesia. It features crisp, thinly sliced winged beans tossed in a creamy, tangy dressing made from coconut milk, lime juice, and chili, often garnished with herbs like cilantro and peanuts.
🍽️ Nutrition at a glance
This salad is a good source of plant-based protein and dietary fiber, making it relatively low in carbohydrates but moderate in fat due to the coconut dressing. A typical serving provides a range of vitamins and minerals, with a calorie count around 180-220 kcal.
Nutrition breakdown
| Calories | 195 kcal |
| Protein | 5.2 g |
| Carbs | 12.8 g |
| Fat | 14.5 g |
| Fiber | 4.1 g |
| Sugar | 3.2 g |
| Sodium | 320 mg |
| Vitamin C | 18 mg |
| Vitamin K | 45 µg |
| Folate | 62 µg |
| Potassium | 310 mg |
| Manganese | 0.8 mg |
| Iron | 1.5 mg |
| Magnesium | 38 mg |
| Phosphorus | 72 mg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Winged beans are a nutritional powerhouse, with all parts of the plant being edible, and they are particularly rich in protein compared to many other vegetables. The combination of raw, crunchy beans with the rich, savory-sweet coconut dressing reflects a classic Southeast Asian balance of flavors and textures.
