Gotukola Salad
Short Eats & Snacks • Sri Lanka
ගැන Gotukola Salad
Fresh pennywort leaves with grated coconut and lime — Ayurvedic cooling dish.
How to Make Gotukola Salad (Traditional & Healthy Version)
Gotukola Salad, known locally as 'Gotukola Sambol', is a beloved Sri Lankan dish that brings together the fresh, earthy flavors of wild centella leaves with coconut, lime, and aromatic spices. Found across all regions of Sri Lanka, from bustling Colombo markets to village homes, this salad is a staple at everyday meals due to its refreshing taste and health benefits. The dish is deeply rooted in Sri Lankan food culture, celebrated for its simplicity, nutrition, and the way it embodies the island's farm-to-table ethos. This vegan and vegetarian Gotukola Salad is a vibrant, crunchy medley that balances freshness with zesty citrus and the rich, subtle sweetness of freshly grated coconut. Traditionally served as a side or light snack, it is enjoyed at breakfast or lunch, often alongside rice and curry. Gotukola leaves are treasured in Ayurveda for their medicinal properties, and this salad is a delicious way to include them in a balanced diet. Whether you’re new to Sri Lankan cuisine or seeking healthy, authentic flavors, Gotukola Salad offers a unique taste of the island’s culinary heritage.
Ingredients(for 1 medium bowl (approx. 150g per serving))
- 1 cup Gotukola leaves (Centella asiatica) (finely sliced)
- 1/3 cup Fresh grated coconut
- 2 tbsp Red onion (finely chopped)
- 1 Green chili (thinly sliced, adjust to taste)
- 2 tbsp Tomato (finely chopped)
- 1/2 Lime (juiced, adjust to taste)
- 1/4 tsp Salt (to taste)
- 1/8 tsp Black pepper (freshly ground)
- 1 tbsp Maldive fish flakes (optional, omit for vegan/vegetarian) - optional
Instructions
- 1
Thoroughly wash the Gotukola leaves under running water to remove any grit or dirt. Pat dry using a clean kitchen towel.
3 minutes
Dry leaves ensure the salad stays crisp and flavorful.
- 2
Stack the Gotukola leaves, roll them up, and finely slice them into thin shreds.
3 minutes
Uniform slicing helps in even mixing and better texture.
- 3
Combine the sliced Gotukola, grated coconut, chopped red onion, green chili, and tomato in a large mixing bowl.
3 minutes
Mix lightly to keep the salad fluffy; avoid mashing the ingredients.
- 4
Sprinkle salt and black pepper over the mixture. Toss gently to ensure even seasoning.
2 minutes
Adjust salt and pepper to your taste preference.
Why This Dish is Healthy
This Gotukola Salad is a healthy choice because it uses whole, minimally processed ingredients rich in nutrients and antioxidants. High fiber content aids digestion and satiety, while the absence of refined oils, sugars, and artificial additives makes it ideal for weight management and heart health. Gotukola’s medicinal properties are prized in traditional Sri Lankan wellness, supporting cognitive function and vitality.
Gotukola Salad is low in calories and rich in dietary fiber, making it an excellent addition to a balanced diet. Gotukola leaves are renowned for their high vitamin A, vitamin C, and antioxidant content, supporting immune health and skin vitality. The fresh coconut adds healthy fats, while tomatoes and onions provide vitamins and minerals such as potassium and folate. With no added sugars or unhealthy fats, this salad is naturally vegan, gluten-free, and suitable for most dietary needs.
Pro Tips
- 💡Tip 1: Use very fresh Gotukola leaves for the best flavor and nutrition.
- 💡Tip 2: Adjust the amount of green chili to suit your spice preference.
- 💡Tip 3: For added crunch, sprinkle a few roasted peanuts or seeds before serving.
Storage & Serving
Best consumed fresh. If needed, store in an airtight container in the refrigerator for up to 12 hours. Mix in lime juice just before serving to maintain freshness and prevent wilting.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 85.0 kcal |
| Protein | 2.4 g |
| Carbohydrates | 7.2 g |
| Total Fat | 5.2 g |
| Fiber | 3.4 g |