Banana Blossom Salad

Banana Blossom Salad Recipe - Vegetarian Cambodian Dish with Chicken, Mint, and Peanuts

Region / culture: Cambodia | Preparation time: 30 minutes | Cooking time: 15 minutes | Servings: 4 |

Vegetarian diet

Introduction

Banana Blossom Salad is a refreshing and unique dish that brings the exotic flavors of Southeast Asia right to your table. This salad combines the tender and slightly nutty taste of banana blossoms with the freshness of herbs, the crunchiness of peanuts, and the savory notes of chicken, all dressed in a tangy and sweet dressing. It's a perfect dish for those looking to explore new flavors or add a twist to their salad repertoire.

History

The Banana Blossom Salad has its roots in Southeast Asian cuisine, where banana trees are abundant, and every part of the plant is utilized in cooking. Traditionally, this salad is a testament to the ingenuity of using locally available ingredients to create dishes that are both nutritious and flavorful. Over time, it has gained popularity beyond its origins, captivating food enthusiasts worldwide with its unique ingredients and compelling taste.

Ingredients

1 banana blossom (1- 1.5 lb (680 g)) - available in Asian markets
2 tbsp fresh lemon juice
4 cup water
1 large whole chicken breast (about 0.75 lb (340 g))
1 cup loosely packed mint leaves
1 cup loosely packed basil leaves
0.5 lb (227 g) mung beans sprouts
0.5 small red bell pepper, thinly sliced
0.5 cup peanuts, roasted (see below) and coarsely ground
0.33 cup Dressing for Salad (see below)

DRESSING FOR SALAD (Tuk Trey)

0.25 cup water
0.5 cup sugar
1 garlic clove
1 small shallot
0.5 cup fish sauce
5 tsp fresh lime juice
2 tsp salt

How to prepare

Fill a large bowl with water mixed with the juice of 1 lemon. Set aside.
Remove the tough outer layer of the banana blossom and discard it, along with the undeveloped "baby" bananas inside.
Carefully pull away the next several layers of leaves, regularly cutting into the stem to make it easier to break them off (the aim is to keep the leaves whole if possible).
Lay several leaves on top of one another and slice the leaves crosswise into 0.25 inch wide strips.
To prevent the leaves from turning black, place the sliced leaves in the acidulated water, turning occasionally.
Continue in this manner, releasing the leaves, discarding the undeveloped bananas, and cutting the leaves into strips, until you reach the "heart".
Cut this center in half lengthwise, remove as many "babies" as possible, and slice the remaining leaves widthwise about 0.25 inch thick.
In a medium saucepan, bring 4 cups of water to a boil.
Add the chicken breast, return to a boil, reduce the heat, and simmer for 10 to 15 minutes, until the meat is tender.
Remove the chicken from the pan and let it cool slightly, then shred the meat with your fingers.
In a large salad bowl, toss all the vegetables, mint, and basil together with the chicken.
Setting aside a handful for garnish, mix in the ground peanuts. Add dressing and toss.
Sprinkle with the remaining peanuts and serve immediately.
Roasted peanuts:
Preheat the oven to 350°F (177°C). Put raw peanuts in a shallow pan and bake, stirring occasionally to ensure even roasting, until golden brown, 10 to 15 minutes.
Set aside to cool. When the nuts are cold, grind them with a mortar and pestle.
Dressing for salad:
In a small saucepan, bring the water to a boil and add the sugar, stirring to dissolve. Set aside and allow to cool.
Pound the garlic and shallot into small pieces with a mortar and pestle, or grind in a food processor.
Stir into the sugar water, then add the remaining ingredients.

Variations

For a vegetarian version, omit the chicken and add tofu or tempeh. You can also experiment with different herbs like cilantro or parsley, and add other vegetables like shredded carrot or cucumber for extra crunch and color.

Cooking Tips & Tricks

To ensure the banana blossoms retain their color, soak them in water with a bit of lemon juice immediately after slicing. When shredding the chicken, let it cool just enough to handle – shredding it while warm makes the process easier and the chicken more tender. For the dressing, adjust the balance of sweet, sour, salty, and spicy according to your taste, as this can significantly affect the overall flavor of the salad.

Serving Suggestions

Serve this salad as a standalone light lunch or as a side dish with grilled meats or fish. It's also perfect for picnics and potlucks, as it offers a refreshing contrast to heavier dishes.

Cooking Techniques

The key techniques in this recipe include boiling the chicken until tender, roasting peanuts for enhanced flavor, and preparing the banana blossoms properly to prevent discoloration and ensure a pleasant texture.

Ingredient Substitutions

If banana blossoms are not available, you can substitute them with thinly sliced cabbage or artichoke hearts. Lime juice can replace lemon juice, and any crunchy vegetable can take the place of sprouts if needed.

Make Ahead Tips

You can prepare the chicken, roasted peanuts, and dressing a day ahead. However, it's best to slice the banana blossoms and assemble the salad just before serving to maintain freshness and prevent the blossoms from browning.

Presentation Ideas

Serve the salad in a large, shallow bowl to showcase its vibrant colors and textures. Garnish with extra peanuts and fresh herbs on top for an appealing presentation.

Pairing Recommendations

This salad pairs beautifully with dry white wines such as Sauvignon Blanc or a light Pinot Grigio, which complement its fresh and tangy flavors. For non-alcoholic options, a lemongrass iced tea or a sparkling water with lime would be refreshing.

Storage and Reheating Instructions

This salad is best enjoyed fresh and does not store well once dressed. However, you can keep the undressed components separately in the refrigerator for up to two days. Reassemble and dress the salad just before serving.

Nutrition Information

Calories per serving

Each serving of Banana Blossom Salad contains approximately 200-250 calories, making it an excellent choice for a light meal or a healthy side dish. The low calorie count is due to the lean protein, minimal use of fats, and the absence of high-calorie ingredients.

Carbohydrates

This salad is relatively low in carbohydrates, with the primary sources being the sugar in the dressing and the natural sugars found in the banana blossoms and vegetables. The total carbohydrate content per serving is approximately 15-20 grams, making it a suitable option for those on a low-carb diet.

Fats

The fats in this salad come mainly from the peanuts and the chicken. However, since the chicken is boiled and the amount of peanuts used is moderate, the total fat content remains low. Most of the fats present are healthy unsaturated fats, contributing to heart health. The total fat content per serving is around 10-15 grams.

Proteins

This salad is a good source of lean protein, thanks to the chicken breast. Each serving provides approximately 20-25 grams of protein, essential for muscle repair and growth. The peanuts also add a small amount of plant-based protein to the mix.

Vitamins and minerals

Banana blossoms are rich in vitamins A and C, as well as minerals like potassium and magnesium. The herbs add additional vitamins, and the peanuts contribute magnesium and vitamin E. This salad is a nutritional powerhouse, providing a range of vitamins and minerals that support overall health.

Alergens

The primary allergens in this recipe are peanuts and fish sauce. Those with nut allergies can omit the peanuts, and a soy-based sauce can substitute fish sauce for vegetarians or those with fish allergies.

Summary

Overall, Banana Blossom Salad is a nutritious dish that is low in calories and carbohydrates, contains healthy fats, and is a good source of protein. It also provides a variety of vitamins and minerals, making it a balanced and healthy choice.

Summary

Banana Blossom Salad is a delightful dish that combines the unique flavors and textures of banana blossoms with fresh herbs, chicken, and a tangy dressing. It's nutritious, low in calories, and can be easily adapted to suit different dietary needs. Whether you're looking to explore new ingredients or simply want a refreshing and healthy salad option, this recipe is sure to impress.

How did I get this recipe?

I remember the sense of wonder I felt when I first saw this recipe for Banana Blossom Salad. It was handed down to me by my dear friend Maria, who learned it from her grandmother in the small village of Tuscany. The unique combination of ingredients and flavors intrigued me, and I knew I had to give it a try.

Maria had described to me how her grandmother would gather fresh banana blossoms from the trees in their garden and carefully prepare them for this special salad. I had never seen or tasted a banana blossom before, so the idea of turning it into a delicious dish was both exciting and challenging.

I decided to visit Maria in Tuscany to learn the recipe firsthand from her grandmother. As soon as I arrived at their quaint cottage, I was greeted with warm smiles and the enticing aroma of herbs and spices wafting from the kitchen. Maria's grandmother welcomed me with open arms and began to show me the process of preparing the banana blossoms.

First, she peeled away the tough outer layers of the blossom to reveal the tender, pale yellow heart inside. She then sliced it thinly and soaked it in a mixture of lemon juice and water to prevent it from turning brown. As I watched her work with such precision and skill, I couldn't help but feel a sense of admiration for her culinary expertise.

Next, she combined the sliced banana blossoms with freshly chopped herbs, such as mint, basil, and parsley, along with tangy capers and olives. The mixture was then dressed with a simple vinaigrette made from olive oil, vinegar, and a touch of honey. The vibrant colors and fragrant aromas of the salad were truly a feast for the senses.

As we sat down to enjoy the Banana Blossom Salad together, I marveled at how such humble ingredients could be transformed into something so flavorful and satisfying. The tender texture of the banana blossoms paired perfectly with the crispness of the herbs and the briny notes of the capers and olives. Each bite was a symphony of flavors that danced on my taste buds.

After finishing our meal, Maria's grandmother shared with me the story behind the recipe. She explained that banana blossoms are a common ingredient in many Asian cuisines, where they are prized for their delicate flavor and nutrient-rich properties. She had learned to make this salad from a friend who had traveled to Thailand and brought back the recipe as a culinary souvenir.

I was fascinated by the cultural exchange that had taken place to bring this recipe into Maria's family's kitchen. It was a testament to the power of food to connect people across borders and generations, to preserve traditions and create new memories.

As I bid farewell to Maria and her grandmother, I knew that the Banana Blossom Salad would become a treasured addition to my own repertoire of recipes. I vowed to share it with my own family and friends, passing on the story of how I learned to make it from Maria and her grandmother in the village of Tuscany.

And so, whenever I prepare this dish, I am reminded of the sense of wonder and gratitude I felt that day, learning a recipe that transcended time and distance to bring joy and nourishment to all who tasted it. The Banana Blossom Salad is not just a meal; it is a story, a journey, a celebration of the flavors and traditions that unite us all.