PQ | Asian-inspired dishes are increasingly appealing to many Western countries for a reason. It's simple. That is, they use healthier ingredients than other recipes.
Cambodian traditional dishes are no exception. Behind their refined texture and flavors lie the uses of various natural and healthy ingredients, including vegetables, plants, fruits, herbs, and freshwater fish, all of which are rich in nutrients and other special properties.
If you are vegetarian or on diet and looking for healthy options in Cambodian traditional dishes, you are at the right place. We have compiled a list of the top 7 healthiest native delicacies in Cambodia specially for you.
1. A Fragrant Vegetable Soup "Somlaw Somlok"
If there is only one spot for the healthiest dish in Cambodia, it would be rightfully reserved for Somlaw Somlok. This vegetable soup is one of the most popular dishes in the country.
What makes Somlaw Somlok so unique is the tremendous amount of nutrition obtained from more than a dozen of vegetables and local ingredients which are used to make this one meal. Its ingredients include lemongrass paste mixed with fingerroot ginger, dried freshwater fish, herbs, pumpkin, pumpkin leaf, mushroom, baby corn, winter melon, taro, luffa gourd, corn kernel, and a whole lot of other vegetables. Due to the uses of many vegetables and ingredients, this dish alone carries different types of vitamins, minerals, and fiber content that are of significant benefit for your health and well-being.
2. Stirring Soup "Somlaw Ko
In terms of healthy nutrition, Somlaw Korko is at close second. Similar to Somlaw Somlok, Somlaw Korko uses a variety of vegetables and includes slightly different ingredients along with toasted ground rice. Almost any type of meat is suitable to make this dish, yet people often enjoy using catfish and pork belly. With so many ingredients, it can take some time to prepare this meal, but the time is always worthwhile for the nutrients and complex range of flavors this nourishing meal provides.
3. Vegetable Wrap "P’toub"
This traditional delicacy is super underrated, yet so healthy. If you aren’t afraid to get your hands dirty, this dish would definitely have your name written all over it.
P’toub is made of lettuce, cucumber, Khmer noodles, herbs, and boiled pork (some may replace pork with fish or choose to have all of them together). Extra ingredients for additional nutrition may include Khmer white curly noodles (Banh Hoi), cabbage, carrot, small shrimps, and even sliced-up taro spring rolls.
To get a juicy bite, place all of the ingredients onto a lettuce, wrap them together, and dip it into sweet and sour fish sauce before eating. When having this dish, you will be distracted by different flavors before realizing how much nutrition you consume.
4. (Fish) Amok
Known as Cambodia’s signature dish, Amok is easily one of the best options for a healthy diet.
The dish is normally cooked with freshwater fish, eggs, fish sauce, palm sugar, and curry paste made from a mix of pounded spices and other ingredients, such as lemongrass, kaffir lime, turmeric, and shallots. In a traditional way, Cambodian people make this creamy curry with either fish or snails. Yet, you can also use chicken or veggies as alternatives.
After being cooked, the dish is dressed with banana leaf with fresh coconut milk on top and beautifully served in size of a small bowl accompanied by rice.
5. Khmer Curry
There are two main types of Khmer Curry: (1) Red Curry; and (2) Green Curry or popularly known as Somlaw Prorher. Each Khmer Curry carries different ingredients and unique nutrients of their own.
With a little sweet aftertaste, Khmer Red Curry is generally light and mellow. In Cambodia, this dish is usually served with fresh Khmer noodles, rice, or baguette. Coconut cream and milk, diced sweet potatoes, chicken, eggplant, herbs, carrot, aromatic broth, lemongrass paste and red curry paste are the main ingredients for this recipe.
Unlike Red Curry, Khmer Green Curry is fish-based. This popular dish consists of mashed freshwater fish, herbs, and green curry gravy which is made from galangal, fingerroot ginger, lemongrass, turmeric, and garlic. When serving with Khmer noodles, this dish usually has cucumbers, sesbania javanica, mint and basil, bean sprouts, banana flowers, and edible flowers on top, adding extra nutrients to the whole meal.
6. Cambodian Dipping Fish Sauce "Teuk Kroeung"
Teuk Kroeung is a very famous dipping sauce in Cambodia. To many who have tried it when visiting Cambodia, Teuk Kroeung is a total game changer. The sauce is made from mashed freshwater fish, chilies, palm sugar, fish sauce, shallots, garlic, tamarind, lime juice, and other ingredients. A lot of people in Cambodia also love to include Prorhok, Cambodia’s salted and fermented fish paste, into the mix to add more flavors.
In addition to being a healthy dipping sauce itself, Teuk Kroeung is served with crushed peanuts, mixed herbs and fresh raw vegetables, namely cucumber, eggplant, edible flowers, broccoli, and water spinach, which contain nutritious substances that are vital for the overall quality of your health.
7. Cambodian Sour Soups
Finally, the list is not complete without Cambodian Sour Soups. There is a variety of Cambodian Sour Soups, most of which are nutrition-dense. One of the most famous Cambodian Sour Soups is called Somlaw Machu S’rae. The main ingredients to make this dish are freshwater fish (often small fish), small shrimps, water spinach, tamarind and/or lime juice. Sometimes, small crabs and snails are also added in this recipe. Apart from its sourness and beautiful texture, Somlaw Machu S’rae offers a range of nutrients from their ingredients, including good fatty acids and trace minerals obtained from fish.
Other Cambodian traditional dishes, such as Khmer Green Mango Salad, Creamy Prorhok Dip, and Lime-marinated Beef Salad, are also worthy of honorable mention. There are many Cambodian traditional dishes that are rich in nutrients. Thanks to the abundance of fresh vegetables, natural ingredients, and freshwater sources in the country.
Which Cambodian delicacy in the list above would you choose to try first? Let us know.
Reference:
1. Goldberg, L. (2019). 30 Cambodian foods every visitor needs to try. CNN Travel. Retrieved from https://edition.cnn.com/travel/article/top-cambodia-foods-intl-hnk
2. Goodman, A. (2019). Why you should try healthy Khmer food during your Cambodia vacation. Eleven Kitchen. Retrieved from https://elevenonekitchen.com/why-you-should-try-healthy-khmer-food-during-your-cambodia-vacation/
3. Kobe Jones. (2017). Exploring the history of ‘East meets West’ in food influences. Kobe Jones. Retrieved from https://www.kobejones.com.au/exploring-history-east-meets-west-food-influences/
4. Kubala, J. (2019). Can food act as medicine? All you need to know. Healthline. Retrieved from https://www.healthline.com/nutrition/food-as-medicine
5. Marissa. (2018). The top 10 healthiest Cambodian dishes. Culture trip. Retrieved from https://theculturetrip.com/asia/cambodia/articles/10-traditional-cambodian-dishes-you-need-to-try/
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