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Vietnamese food has a wide and ever growing appeal for the well-travelled, global Indian foodies as well as the people who want to experience new and healthier cuisines. It is generally considered healthy due to its emphasis on fresh ingredients, herbs, nutritious and low in calories. The use of herbs and spices, like mint, coriander, and lemongrass, not only enhances flavors but also adds health benefits. Known for its delicate balance of flavours Vietnamese food is a global hit.
Sahil Sambhi, Founder of VietNom restaurant says, “Vietnamese cooking uses minimal oil compared to some other Asian cuisines, making it a lighter option. Seafood as an ingredient is a good source of lean protein. While rice and noodles are staples, they are often served in moderation, along with a variety of vegetables and proteins.”
Vietnamese cuisine is known for its fresh and flavourful ingredients. Talking about the main ingredients of Vietnamese food Sahil Sambhi explains that some of the main components that are commonly used in Vietnamese cuisine is the extensive use of fresh herbs like cilantro, mint, Thai basil and perilla leaves, which add a burst of flavour to dishes.
The most commonly used vegetables in Vietnamese cuisine includes cucumbers, bean sprouts, lettuce, and carrots, are often used in salads, spring rolls, and as accompaniments to main dishes. Lean proteins like chicken, pork are commonly used in Vietnamese dishes, often marinated or grilled for added flavor. Seafood dishes featuring shrimp, fish, crabs, and squid.
“Clear and flavourful broths are used as the base for soups and stews, with Pho being the most famous example. Nuoc mam, or fish sauce, is a fundamental condiment in Vietnamese cooking, adding a salty and savory flavor to many dishes,” adds Sambhi.
Rice paper is used to make fresh spring rolls and is a versatile ingredient in Vietnamese cuisine. Rice and noodles as staples, including Pho (rice noodle soup) and Bun (vermicelli noodle bowls). Other popular ingredients are - soy, tofu, rice vinegars, coconut milk, peanut sauce.
Further emphasizing on the health benefits of Vietnamese cuisine, nutritionist Kavita Devgan says that the use of local fresh produce and innovative cooking methods makes this cuisine so healthy. She says, “The abundant use of nutrient-loaded base ingredients for cooking as meal accompaniments like: potent slowly cooked stocks fish sauce (that is diluted and eaten with most meals as a dipping sauce) made from potent fermented fish is a big plus for health. Tofu that is rich in calcium and vitamin E water spinach (good for the digestion) Papaya and guava are two fiber-rich fruits eaten extensively. Thirdly regular everyday dishes - pho (beef noodle soup), and rice porridge, pumpkin soup are the main staples and are very healthy.
The green tea that they have with most meals helps wash down their meals and also delivers multiple antioxidants. Another factor that keeps them healthy is that they have more or less stuck to their tradition of eating together; this is one of the most cherished pastimes in Vietnam. “Eating together as I have mentioned in my book Ultimate Grandmother Hacks is one of the best ways to ensure holistic (mental, emotional, and physical) health for everyone in the family,” adds Kavita.
Talking about the Vietnamese signature dishes Sambhi says that Pho – a flavorful noodle soup with seafood or chicken or pork with herbs and rice noodles is the most popular. Its combination of rich flavors, accessibility, and cultural significance has made pho an iconic dish in Vietnamese cuisine.
Pho is a cultural symbol of Vietnam, deeply rooted in the nation’s history. It’s often enjoyed at any time of day, from breakfast to late-night snacks. Vietnamese vegetable Mango Curry is a celebration of flavors and textures. The sweetness of the ripe mango balances the rich and savory coconut milk, while the blend of curry spices adds depth and warmth to the dish. The use of fresh Vietnamese vegetables and lemongrass infuses it with a refreshing, aromatic quality, making it a unique and enticing fusion dish.
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