Healthy Thai Salad with Peanut Dressing

Name: Healthy Thai Salad with Peanut Dressing
Prep time: 15 min
Total time: 15 min
Cuisine: Thai
Ingredients: 1/4 cup organic, all-natural smooth peanut butter; 2 tablespoons rice vinegar; 3 tablespoons coconut aminos or low-sodium tamari; 1 tablespoon maple syrup; 2 teaspoons sesame oil; 1 inch grated ginger; 1 clove grated garlic; 1/2 cup cold water; 3 cups of shredded lettuce (I used an 8 oz clamshell of romaine); 1 cup shredded red cabbage; 2 large carrots, shredded or chopped; 1 yellow or red bell pepper; 1/4 cup scallions/green onions, chopped; 1 mango, chopped into cubes; 1/4 cup raw cashews; 1/4 cup basil, chopped

January 12, 2022

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This recipe is vegan, healthy, full of flavor and crunch. Not only is this thai salad delicious but it is also packed with superfoods and a variety of vegetables that will help you with your daily goal of “eating the rainbow”.

Anyone else have salad fatigue? It is January and colder temperatures mean our bodies are naturally craving warmer foods. Raw vegetables are not necessarily more healthy than cooked vegetables, but our bodies need a variety of both to ensure the most well-rounded supply of vitamins and minerals. Raw vegetables are also hydrating and due to their volume keep us fuller for longer.

You may be struggling with the desire to eat vegetables, especially salads, right now, but this crunchy, healthy, Thai-inspired salad with peanut dressing may inspire you to eat more salads! This Thai salad contains several superfoods to help you eat more beautifully, along with an irresistible tasting dressing that you’ll want to put on everything.

Why You Will Love This Thai Salad with Peanut Dressing (And Why Its Good for You!)

This Thai salad recipe is vegan, healthy, full of flavor and crunch. Not only is this Thai salad delicious but it is also packed with superfoods and a variety of vegetables that will help you with your daily goal of “eating the rainbow”.

Romaine lettuce – Did you know that the most nutritious leaf lettuce is romaine? Compared to red leaf, green leaf, butterhead (Boston and bib types) and iceberg, it delivers more folate, potassium, beta carotene and lutein.
Bell Peppers – Peppers are an excellent source of Vitamin C and A.
Carrots and mango – Both include beta carotene for healthy, glowing skin.
Red Cabbage – It is recommended to eat at least one serving of cruciferous vegetables, like cabbage, daily. In comparison to green cabbage, red cabbage contains 10x more vitamins, cancer-fighting flavonoids, and a winning amount of antioxidants. Cruciferous vegetables also contain sulfur-containing compounds called glucosinolates which are converted in our bodies to help decrease inflammation.
Cashews and peanuts – Both great sources of vegan protein and healthy fats.
Basil – Considered to be the “queen of the herbs” due to all of its health properties.

Thai salad ingredients - romaine lettuce, yellow bell pepper, red cabbage, green onions, peanut dressing, mango, carrots and cashews

Thai Salad Cooking Tips

I recommend chopping the ingredients. You can buy some of the ingredients like carrots and the cabbage pre-shredded to save time.
Here’s a great tutorial on how to cut those tricky mangos.
You can easily make the peanut dressing by hand but I like to use a food processor to quickly pull the peanut dressing together.
The thai salad calls for romaine lettuce but I also like to do a mix of romaine and baby spinach for an extra dose of greens.
Add in a protein and or a grain to make it a more complete meal. I like adding stir-fried tofu. I also think rice would be a great grain to add to this salad.

If you tried this Thai Salad with Peanut Dressing or any other recipe on the blog let me know how you liked it by leaving a comment below. Be sure to follow along on Pinterest and Instagram for more tips on how to eat beautifully!

Small jar of peanut dressing for thai salad

Thai salad with peanut dressing - mixed in a bowl with mango, romaine lettuce, yellow pepper, cashews, purple carrot, scallions

More Recipes to Try

If you are looking for other Thai-inspired dishes I recommend trying this Yellow Coconut Lemongrass Curry for a warm way to eat the rainbow!