
ส้มตำปูปลาร้า
ยำ • ไทย
เกี่ยวกับ Som Tam Poo Plara
Isaan-style papaya salad with fermented fish and crab
How to Make Som Tam Poo Plara (Traditional & Healthy Version)
Som Tam Poo Plara is a classic Thai salad, bursting with vibrant flavors and deeply rooted in the culinary traditions of Northeast Thailand, especially the Isaan region. This authentic dish combines crisp shredded green papaya, tangy lime, spicy chili, salty fermented fish sauce (plara), and savory pickled crab (poo), resulting in a unique harmony of taste sensations. Som Tam Poo Plara is enjoyed throughout Thailand, particularly as a street food favorite in bustling markets and local eateries. The salad is a staple among locals for its refreshing qualities and bold flavors, making it an excellent choice for those seeking a taste of true Thai culture. The appeal of Som Tam Poo Plara lies in its interplay of textures and flavors—crunchy vegetables, juicy tomatoes, and succulent crab, all tossed in a zesty, spicy dressing. Traditionally served with sticky rice or grilled meats, Som Tam Poo Plara is a great option for health-conscious eaters due to its low-calorie, nutrient-rich profile. Its popularity stems from the dish’s ability to invigorate the palate and provide essential nutrition, making it perfect for summer months or whenever you crave something light yet satisfying. For international audiences, Som Tam Poo Plara offers an authentic window into Thailand’s vibrant food culture, and its bold, complex flavors are sure to delight adventurous eaters.
วัตถุดิบ(สำหรับ 1 medium bowl per person, as typically served in Thailand)
- 2 cups Green papaya (shredded (Som Tam style))
- 2 small pieces Pickled crab (poo) (cleaned, Thai style)
- 2 tablespoons Fermented fish sauce (plara) (traditional Isaan plara)
- 1/2 cup Cherry tomatoes (halved)
- 1/2 cup Long beans (cut into 2-inch pieces)
- 2-4 Fresh Thai chilies (to taste, pounded)
- 2 Garlic cloves (crushed)
- 1 Lime (juiced)
- 1 tablespoon Palm sugar (or brown sugar)
- 1 tablespoon Fish sauce (Nam Pla, Thai style)
- 2 tablespoons Roasted peanuts (optional, for garnish) - ไม่จำเป็น
- 2-3 Cabbage leaves (for serving) - ไม่จำเป็น
วิธีทำ
- 1
Prepare the green papaya by peeling and shredding it into thin strips using a traditional Thai papaya shredder or a julienne peeler.
5 minutes
Soak shredded papaya in cold water for extra crispiness.
- 2
In a mortar and pestle, pound the garlic and chilies until fragrant and slightly crushed.
3 minutes
Adjust chili quantity for desired spice level.
- 3
Add pickled crab and long beans to the mortar. Gently pound to crack the crab and bruise the beans, releasing their flavors.
3 minutes
Ensure crab is clean and safe for consumption.
- 4
Add cherry tomatoes and lightly pound to release juices, then add shredded papaya and mix well.
3 minutes
Do not over-pound papaya to preserve crunch.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
This Thai salad is naturally low in calories and packed with fresh vegetables, making it a great choice for weight management and heart health. The high fiber content aids digestion, while the protein from crab and fish sauce helps maintain muscle mass. Minimal use of oil and sugar keeps the dish light, and the use of fermented ingredients supports gut health. Its balanced macros and micronutrients make Som Tam Poo Plara a healthy meal for any time of day.
Som Tam Poo Plara is rich in vitamins A and C from green papaya, tomatoes, and long beans. Papaya provides dietary fiber, supporting digestive health, while the pickled crab and fish sauce contribute protein and minerals such as calcium and phosphorus. Chilies offer antioxidants and metabolism-boosting properties. The salad is low in saturated fat and calories, making it suitable for calorie-conscious diets. Roasted peanuts add healthy fats and extra protein, but can be omitted for lower calorie or allergy-friendly versions.
เคล็ดลับ
- 💡Tip 1: Use fresh green papaya for optimal crunch.
- 💡Tip 2: Adjust chili and plara quantities to suit your spice and umami preferences.
- 💡Tip 3: Wear gloves when mixing to avoid chili irritation.
การเก็บรักษาและการเสิร์ฟ
Store leftovers in an airtight container in the refrigerator for up to 1 day. Best consumed fresh, as papaya loses crunch and crab flavor intensifies over time.
เหมาะสำหรับเสิร์ฟ: Breakfast or Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 55.0 kcal |
| โปรตีน | 3.0 g |
| คาร์โบไฮเดรต | 8.0 g |
| ไขมันทั้งหมด | 1.0 g |
| ไฟเบอร์ | 3.0 g |





