12 of the healthiest Vietnamese dishes to include in your balanced meals

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Delight in these healthy Vietnamese dishes for a nourishing experience (Source: Collected)

Vietnamese food is renowned for its delightful flavors that emphasize healthy dining. In this article, we will delve into 12 of the healthiest Vietnamese dishes which offer a harmonious fusion of fresh ingredients. These culinary gems will not only satisfy your taste buds but also make for a nutritious addition to your well-balanced meals.

1. A glance at the nutritional aspect of Vietnamese food

Vietnamese cuisine, known for its light flavors, offers a plethora of health benefits. According to culinary expert Largeman Roth, healthy Vietnamese food is characterized by the use of fresh herbs, an abundance of vegetables, and seafood. Traditional Vietnamese herbs include cilantro, mint, Thai basil, star anise, and red chili peppers. The advantages of healthy Vietnamese dishes encompass:

• Gluten-free contents: Vietnamese cuisine relies on rice as a staple, making it a suitable choice for those with gluten intolerance.
• Anti-aging properties: Healthy Vietnamese food is rich in vitamins such as vitamin E and vitamin A, known for their skin benefits.
• Enhanced immunity: Vietnamese dishes contain a wealth of vitamins and minerals that boost the immunity system.
• Weight management: Healthy Vietnamese dishes are low in calories while high in fiber, aiding in portion control and satiety.
• Digestive support: The herbs used in Vietnamese cuisine aid in digestion and provide relief from inflammation-related issues.

Savor the goodness of healthy Vietnamese food (Source: Collected)

2. The 12 healthiest Vietnamese dishes for health-conscious eaters

The dishes below can be considered relatively healthy compared to many foreign dishes that extensively use oils and processed ingredients. Most of these dishes are accompanied by an array of fresh vegetables and herbs, providing dietary fiber while enhancing the flavors of the meal.

2.1. Vietnamese pho (Pho)

Pho, a famous dish of Vietnamese noodles, is one of the standout healthy Vietnamese dishes. The foundation of this iconic dish lies in its savory broth, which is meticulously crafted by simmering beef or chicken bones with aromatic spices such as star anise, cloves, and cinnamon. Pho is a symphony of balanced tastes, combining savory, sweet, salty, and sour notes in every spoonful. Beyond its delectable flavor profile, the slow-cooked bone-based broth offers essential nutrients such as collagen, gelatin, and amino acids, promoting joint health and gut function – attributes that group pho among healthiest Vietnamese dishes.

Pho is a must-mention regarding healthy Vietnamese recipes (Source: Collected)

2.2. Vietnamese summer rolls (Goi cuon)

Fresh spring rolls, also known as Vietnamese summer rolls, are a well-loved dish in Vietnamese street food. These rolls feature rice paper wrappers filled with a delightful combination of fresh herbs, vegetables, rice noodles, and frequently shrimp or pork. These are foods that provide a rich source of protein for the body. These ingredients will be boiled, steamed, or stir-fried. This cooking method helps you limit the intake of fat or cholesterol from cooking oil. Vietnamese vegetarian dishes often employ these cooking techniques to create flavorful and nutritious meals.

Goi cuon is a healthy Vietnamese food for weight loss (Source: Collected)

2.3. Vietnamese sweet and sour soup (Canh chua ca)

Vietnamese sweet and sour soup embodies a harmonious blend of sweet, spicy, salty, and sour flavors. Typically prepared with a broth made from tamarind, pineapple, tomatoes, okra, and various vegetables, this dish showcases the diverse taste palette of healthy Vietnamese dishes. Canh chua ca is often crafted using smooth-skin fish like snakehead fish, salmon, or catfish. With benefits regarding blood pressure, digestion, and reproductive health, this dish embodies the rich culinary tradition of Vietnamese cuisine while promoting a wholesome approach to healthy dining.

Canh chua ca stands out among the healthiest Vietnamese options (Source: Collected)

2.4. Stir-fried Vietnamese morning glory (Rau muong xao)

Vietnamese morning glory, one of the cherished Vietnamese vegetables, not only introduces a delightful crunch but also boasts numerous health benefits. Commonly featured in Vietnamese vegetarian dishes, this leafy green aids digestion, prevents constipation, and is rich in iron, providing a natural remedy for anemia. Regular consumption contributes to diabetes prevention and fortifies the immune system with vitamin C. The high vitamin A content promotes eye health, while antioxidants support liver health and may aid in cancer prevention. 

To ensure the nutritional integrity of the dish, it is advisable to reduce the quantity of oil or animal fat used when stir-frying morning glory. On the other hand, instead of stir-frying, consider boiling the morning glory and incorporating a few drops of lime juice or dracontomelon for a delightful hint of acidity in the soup.

Stir-fried Vietnamese morning glory is a flavorful and nutritious dish (Source: Collected)

2.5. Vietnamese congee (Chao)

Vietnamese congee is a culinary gem celebrated for its simplicity, versatility, and health benefits that align seamlessly with the realm of healthy Vietnamese food recipes. Composed of rice and water, chao is a canvas for various ingredients like chicken, pork, or seafood, adorned with flavors of ginger, garlic, and sometimes fish sauce. This nourishing dish offers a comforting texture and is gentle on the stomach, making it an ideal choice during illness or as a wholesome meal. Its easily digestible nature and the potential to incorporate nutrient-rich ingredients underscore its status as a staple in Vietnamese cuisine, embodying both taste and wellness.

Vietnamese congee can be complemented by a variety of vegetarian side dishes (Source: Collected)

2.6. Fermented tofu (Chao dau hu) – Among the healthiest Vietnamese side dishes

Fermented tofu stands out as one of the healthiest Vietnamese foods, celebrated not only for its unique flavor but also for its robust nutritional profile. Despite its pungent aroma, chao dau hu offers numerous health benefits, including digestive support, weight management, and cholesterol reduction, making it an excellent addition to a balanced diet. Studies even suggest its potential advantages in managing diabetes. This dish should be your first stop in exploring the world of Vietnamese vegetarian dishes to uncover a myriad of nutritious culinary delights.

Fermented tofu is a staple in Vietnamese vegetarian dishes (Source: Collected)

2.7. Vietnamese pickled vegetables (Dua hanh muoi)

Vietnamese pickled vegetables present a delightful combination of flavors and textures. Commonly featuring carrots, daikon radish, and shallots, this dish boasts a unique blend of sweet, salty, and tangy tastes. The pickling process not only enhances the dish’s longevity but also contributes to its health benefits. Rich in fiber, these pickled vegetables support digestive functions and can be a refreshing addition to a Vietnamese vegetarian diet. The crunchy texture and vibrant flavor make dua hanh muoi a popular choice, adding to the array of options in Vietnamese vegetarian dishes and contributing to the overall landscape of the healthiest Vietnamese dishes.

Vietnamese pickled vegetables bring a delightful blend of tanginess and crunchiness (Source: Collected)

2.8. Vietnamese shredded chicken salad with onions (Nom ga xe phay)

Vietnamese shredded chicken salad with onions is a delectable dish that boasts a mere 99 calories per small bowl. This Vietnamese chicken salad is perfect for casual gatherings with friends. It can also be enjoyed as a delightful snack, an excellent choice for those seeking a lighter meal. The combination of shredded chicken, onions, fresh herbs like cilantro, and the zesty touch of lime creates a harmonious blend of flavors. Not only does it satisfy your taste buds, it also aligns with a clean eating regimen.

Vietnamese shredded chicken salad consist of healthy Vietnamese food recipes (Source: Collected)

2.9. Green papaya salad (Goi du du)

Green papaya salad not only captivates with its vibrant colors and delightful flavors but also boasts numerous health benefits, as it is packed with digestive enzymes and rich in dietary fiber. This dish also contributes to a more robust immune system through its antioxidant compounds and helps reduce the risk of heart diseases. With its cleansing properties for the colon, goi du du stands out among easy healthy Vietnamese recipes, earning its place among the healthiest Vietnamese dishes.

Green papaya salad is a refreshing and healthy Vietnamese dish (Source: Collected)

2.10. Brown rice (Gao lut) – Among the healthiest dishes for weight loss

Brown rice stands out as one of the healthiest Vietnamese dishes, particularly beneficial for weight loss. With its abundance of dietary fiber, gao lut keeps your stomach feeling full, naturally curbing cravings and aiding in weight management. The healthiest Vietnamese dishes often incorporate whole grains. Regular consumption of gao lut has been linked to improved cardiovascular health and enhanced metabolism, reducing the risk of heart disease. Rich in fiber, phytic acid, polyphenols, and essential oils, brown rice offers additional advantages for individuals with diabetes.

Gao lut is among the healthiest dishes for weight loss (Source: Collected)

2.11. Vietnamese lotus root salad (Goi ngo sen)

Vietnamese lotus root salad exemplifies one of the healthiest Vietnamese dishes. This vibrant Vietnamese salad features thinly sliced lotus root, carrots, shrimp, and a medley of fresh herbs, all dressed in a harmonious mix of sweet, sour, and savory flavors. Lotus root, the key ingredient, offers a crisp texture and a wealth of health benefits. Packed with essential vitamins, minerals, and dietary fiber, goi ngo sen supports digestive health, boosts the immune system, and provides a refreshing option in the realm of healthiest Vietnamese dishes.

Goi ngo sen offers a refreshing option for the healthiest Vietnamese dishes (Source: Collected)

2.12. Vietnamese braised fish (Ca kho)

Vietnamese braised fish stands out as one of the healthiest Vietnamese dishes, favored by many families as a delightful alternative to conventional meat dishes. Fish always stays on the list of healthy choices, and crafting a delicious batch of ca kho involves a diverse array of other ingredients which create a harmonious blend of flavors while enriching the dish with essential nutrients. The calorie content of this dish also depends on these ingredients. Ca kho is often enjoyed with steamed rice and boiled vegetables, ensuring a well-rounded nutritional balance in every meal.

Ca kho stands out as one of the healthiest Vietnamese dishes (Source: Collected)

To delve into the variety of these healthiest Vietnamese dishes, consider organizing your Vietnam travel plan to discover all the culinary delights this country has to offer. In your itinerary, make sure to incorporate key destinations like Hanoi, Hoi An, Nha Trang, and Phu Quoc. 

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The rich tapestry of Vietnamese cuisine offers not only a culinary journey but also a nourishing experience for both body and soul. These 12 healthiest Vietnamese dishes, ranging from the flavorful pho to the vibrant goi cuon, showcase the country’s commitment to wholesome ingredients and intricate flavors. Including these dishes in your balanced meals will not only tantalize your taste buds but also provide a dose of essential nutrients.