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Salads

Healthy Thai Salad with Peanut Dressing

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!

Print

Healthy Thai Salad with Peanut Dressing

Thai-inspired salad with romaine, red cabbage, mango, carrots, yellow bell pepper, basil, cashews and peanut dressing
Print Recipe

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”. 

  • Author: Jeannine
  • Prep Time: 15 minutes
  • Total Time: 15 minutes
  • Yield: 2 servings 1x
  • Category: Salad
  • Cuisine: Thai

Ingredients

Scale

For the Dressing: 

  • 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

For the Salad: 

  • 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 

Instructions

  1. Add all the salad ingredients to a large mixing bowl.
  2. Make the salad dressing by either mixing all the ingredients in a bowl until well combined, or put into a food processor and mix well. 
  3. Plate the salad mixture on 2 plates and serve with 2 tablespoons of dressing. 

Notes

  • Dressing serving is 2 tablespoons. 
  • Recipe will make extra dressing. Dressing can be stored for up to 5 days. 
  • If you are making the salad in advance, do not dress the salad until ready to serve. 

Nutrition

  • Serving Size: 2
  • Calories: 310
  • Sugar: 22
  • Fat: 13
  • Carbohydrates: 43
  • Fiber: 7
  • Protein: 8

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Hi, I’m Jeannine
Hi, I’m Jeannine

Hi, I’m Jeannine

I'm a certified health and wellness coach with a passion for cooking and photographing beautiful, colorful, healthy food. I provide healthy plant-forward recipe inspiration for those who want to look and feel their healthiest from the inside out. I'm so glad you stopped by!

Categories

  • Breakfast
  • Dressings & Sauces
  • Drinks
  • Healthy Living
  • Main Dishes
  • Salads
  • Sweets & Snacks
Comment ‘DINNER’ and I’ll send you the 5 high protein and high fiber dinner recipes I make on repeat. [If you are on my email list check your inbox!]

When I polled my audience a few months ago, one thing I consistently heard is that you want to eat healthier but struggle with trying to meet your nutrition needs while also trying to feed your family or partner. 

This inspired me to develop and share this FREE e-book with 5 easy, 30 minute high-protein and high-fiber recipes which are easily deconstructed into “build your own bowl” meals to suit a variety of preferences. 

Even if you don’t follow them exactly, i hope you are inspired by the approach! 

#eatbeautifully #agebetter #fitmom #healthyrecipes #womenover40
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Comment ‘DINNER’ and I’ll send you the 5 high protein and high fiber dinner recipes I make on repeat. [If you are on my email list check your inbox!] When I polled my audience a few months ago, one thing I consistently heard is that you want to eat healthier but struggle with trying to meet your nutrition needs while also trying to feed your family or partner. This inspired me to develop and share this FREE e-book with 5 easy, 30 minute high-protein and high-fiber recipes which are easily deconstructed into “build your own bowl” meals to suit a variety of preferences. Even if you don’t follow them exactly, i hope you are inspired by the approach! #eatbeautifully #agebetter #fitmom #healthyrecipes #womenover40
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Fudgy, flourless and nutrient rich. No gluten, no refined sugar. The dark cacao powder is full of antioxidants and magnesium and cashew butter provides healthy fat. This simple recipe is made with cashew butter, cacao powder, maple syrup, dark chocolate chips, eggs, vanilla and salt. You are going to be blown away! 

Cashew Butter Flourless Fudgy Brownies
-1 cup cashew butter
-2 large eggs
-3/4 cup dark chocolate chips (I love @enjoylife)
-1/2 cup maple syrup
-1/2 cup pure cacao powder
-2 tsp vanilla extract
-1/2 tsp baking soda
-1/4 tsp sea salt
Extra chocolate chips and salt for sprinkling options.

Preheat oven to 350.
Combine maple syrup and cashew butter. Add eggs and vanilla extract. Add cacao, baking powder and salt and mix until creamy. Add chocolate chips.
Pour batter into 9X12 parchment lined pan and bake at 350 for 20 minutes. Remove and let sit for 20-30 minutes to cool (necessary so they set!).

Enjoy!

#eatbeautifully #agebetter #fitmom #healthyrecipes
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I’m about to blow your mind with these brownies. Fudgy, flourless and nutrient rich. No gluten, no refined sugar. The dark cacao powder is full of antioxidants and magnesium and cashew butter provides healthy fat. This simple recipe is made with cashew butter, cacao powder, maple syrup, dark chocolate chips, eggs, vanilla and salt. You are going to be blown away! Cashew Butter Flourless Fudgy Brownies -1 cup cashew butter -2 large eggs -3/4 cup dark chocolate chips (I love @enjoylife) -1/2 cup maple syrup -1/2 cup pure cacao powder -2 tsp vanilla extract -1/2 tsp baking soda -1/4 tsp sea salt Extra chocolate chips and salt for sprinkling options. Preheat oven to 350. Combine maple syrup and cashew butter. Add eggs and vanilla extract. Add cacao, baking powder and salt and mix until creamy. Add chocolate chips. Pour batter into 9X12 parchment lined pan and bake at 350 for 20 minutes. Remove and let sit for 20-30 minutes to cool (necessary so they set!). Enjoy! #eatbeautifully #agebetter #fitmom #healthyrecipes
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One of the most common hormone imbalances in women may be causing your belly bloat.

Estrogen dominance affects women frequently in perimenopause. But wait, how can I be experiencing estrogen dominance while my estrogen is decreasing??

Read on for a mimi primer on what may be happening in your body and nutrition recommendations to support this imbalance. I got you!

Follow @eatbeautifullyblog to learn more about to thrive in perimenopause and for recipes, fitness and wellness strategies to age better and beautifully.

#perimenopause #fitmom #agebetter #eatbeautifully
One of the most common hormone imbalances in women may be causing your belly bloat.

Estrogen dominance affects women frequently in perimenopause. But wait, how can I be experiencing estrogen dominance while my estrogen is decreasing??

Read on for a mimi primer on what may be happening in your body and nutrition recommendations to support this imbalance. I got you!

Follow @eatbeautifullyblog to learn more about to thrive in perimenopause and for recipes, fitness and wellness strategies to age better and beautifully.

#perimenopause #fitmom #agebetter #eatbeautifully
One of the most common hormone imbalances in women may be causing your belly bloat.

Estrogen dominance affects women frequently in perimenopause. But wait, how can I be experiencing estrogen dominance while my estrogen is decreasing??

Read on for a mimi primer on what may be happening in your body and nutrition recommendations to support this imbalance. I got you!

Follow @eatbeautifullyblog to learn more about to thrive in perimenopause and for recipes, fitness and wellness strategies to age better and beautifully.

#perimenopause #fitmom #agebetter #eatbeautifully
One of the most common hormone imbalances in women may be causing your belly bloat.

Estrogen dominance affects women frequently in perimenopause. But wait, how can I be experiencing estrogen dominance while my estrogen is decreasing??

Read on for a mimi primer on what may be happening in your body and nutrition recommendations to support this imbalance. I got you!

Follow @eatbeautifullyblog to learn more about to thrive in perimenopause and for recipes, fitness and wellness strategies to age better and beautifully.

#perimenopause #fitmom #agebetter #eatbeautifully
One of the most common hormone imbalances in women may be causing your belly bloat.

Estrogen dominance affects women frequently in perimenopause. But wait, how can I be experiencing estrogen dominance while my estrogen is decreasing??

Read on for a mimi primer on what may be happening in your body and nutrition recommendations to support this imbalance. I got you!

Follow @eatbeautifullyblog to learn more about to thrive in perimenopause and for recipes, fitness and wellness strategies to age better and beautifully.

#perimenopause #fitmom #agebetter #eatbeautifully
One of the most common hormone imbalances in women may be causing your belly bloat.

Estrogen dominance affects women frequently in perimenopause. But wait, how can I be experiencing estrogen dominance while my estrogen is decreasing??

Read on for a mimi primer on what may be happening in your body and nutrition recommendations to support this imbalance. I got you!

Follow @eatbeautifullyblog to learn more about to thrive in perimenopause and for recipes, fitness and wellness strategies to age better and beautifully.

#perimenopause #fitmom #agebetter #eatbeautifully
eatbeautifullyblog
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•
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One of the most common hormone imbalances in women may be causing your belly bloat. Estrogen dominance affects women frequently in perimenopause. But wait, how can I be experiencing estrogen dominance while my estrogen is decreasing?? Read on for a mimi primer on what may be happening in your body and nutrition recommendations to support this imbalance. I got you! Follow @eatbeautifullyblog to learn more about to thrive in perimenopause and for recipes, fitness and wellness strategies to age better and beautifully. #perimenopause #fitmom #agebetter #eatbeautifully
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How many have you believed?
 
1) Women should intermittent fast – Research shows when active women add the stress of IF to our bodies, stress hormones like cortisol become even higher, having a downstream affect on all other hormones.
2)Carbs are bad for you - When our brain perceives we have a deficiency in carbs, we have a reduction in kisspeptin stimulation (a neuropeptide that’s responsible for endocrine + reproductive function), which increases our appetite, reduces insulin sensitivity AND puts stress on our body.
3) Low calorie diet for weight loss – Yes a caloric deficit is needed to lose fat, but if we are eating too low calorie our bodies will start to adapt and will lower our metabolism. This is why many women find they are eating barely anything but yet they can’t lose weight. Instead of decreasing calories, focus first on building muscle (and eating appropriately to fuel that muscle gain).
4)You don’t need to have a period – Every month, a woman's menstrual cycle can provide valuable insight into her overall health by indicating if her body is functioning normally through regular periods. Irregular periods or painful periods, in addition to severe PMS symptoms is an indicator that you have hormonal imbalances.
5) Lots of cardio for weight loss – Overemphasis on cardio can put your body in a catabolic state where it starts to burn lean muscle mass. Again, if all you are doing is cardio, your body will start to depend upon that external calorie burn. Instead you want to turn your body into a calorie-burning machine by maintaining and adding muscle mass.
6) Heavy weight will make you bulky / light weights will make you toned – It takes a lot of volume and a lot of calories to “get bulky”. When you start strength training, inflammation occurs and our body will hold onto water as it adapts to the new stimulus. Many women confuse this for getting bulky but by eating whole foods and giving yourself adequate recovery, over time this inflammation will subside.

Follow @eatbeautifullyblog to learn more about these topics and how to age better and beautifully.
eatbeautifullyblog
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•
Follow
How many have you believed? 1) Women should intermittent fast – Research shows when active women add the stress of IF to our bodies, stress hormones like cortisol become even higher, having a downstream affect on all other hormones. 2)Carbs are bad for you - When our brain perceives we have a deficiency in carbs, we have a reduction in kisspeptin stimulation (a neuropeptide that’s responsible for endocrine + reproductive function), which increases our appetite, reduces insulin sensitivity AND puts stress on our body. 3) Low calorie diet for weight loss – Yes a caloric deficit is needed to lose fat, but if we are eating too low calorie our bodies will start to adapt and will lower our metabolism. This is why many women find they are eating barely anything but yet they can’t lose weight. Instead of decreasing calories, focus first on building muscle (and eating appropriately to fuel that muscle gain). 4)You don’t need to have a period – Every month, a woman's menstrual cycle can provide valuable insight into her overall health by indicating if her body is functioning normally through regular periods. Irregular periods or painful periods, in addition to severe PMS symptoms is an indicator that you have hormonal imbalances. 5) Lots of cardio for weight loss – Overemphasis on cardio can put your body in a catabolic state where it starts to burn lean muscle mass. Again, if all you are doing is cardio, your body will start to depend upon that external calorie burn. Instead you want to turn your body into a calorie-burning machine by maintaining and adding muscle mass. 6) Heavy weight will make you bulky / light weights will make you toned – It takes a lot of volume and a lot of calories to “get bulky”. When you start strength training, inflammation occurs and our body will hold onto water as it adapts to the new stimulus. Many women confuse this for getting bulky but by eating whole foods and giving yourself adequate recovery, over time this inflammation will subside. Follow @eatbeautifullyblog to learn more about these topics and how to age better and beautifully.
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SALSA VERDE CHICKEN SOUP
 
A soup that actually satisfies. If I’m going to eat soup I don’t want to be hungry an hour later. This makes a healthy weeknight dinner or lunch and only takes about 30 minutes of cooktime.
 
Thanks to the chicken and beans a serving of this soup has over 40 grams of protein. The beans, brown rice and veggies add over 12 grams of phyto-nutrient rich fiber which is great for your gut. The protein/high fiber combo is also great fo your blood sugar. I love to top with cilantro and avocado.

Serves 4 (about 2 hearty cups)
 
2 tablespoons of olive oil
1 cup red onion diced (about a medium red onion)
1 ½ cup of zucchini, cut into half moons (about 1 ½ medium zucchini)
3 garlic cloves minced
½ teaspoon oregano
2 cups mild or medium salsa verde
1 can of low sodium black beans, drained
4 cups of low sodium chicken broth
1 ½ pound shredded chicken
2 cups of brown rice (I used frozen)
1 teaspoon salt, more to taste
2 cups of baby spinach
1 tablespoon of lime juice
Garnish: cilantro, avocado and lime juice
 
Heat the olive oil in a large pot over medium heat. Add the onion and zucchini. Cook for 5 minutes and then add the garlic and oregano. Cook for another minute.

Add the salsa verde, black beans and broth. Bring to a boil and then turn to simmer for 15 minutes.

After 15 minutes add the brown rice, and shredded chicken. Cook for 5 more minutes. Stir in baby spinach and lime juice.
Serve with cilantro, avocado and a squeeze of lime.
 
Follow @eatbeautifullyblog for healthy recipes, nutrition and wellness advice to help you age better and more beautifully.

#eatbeautifully #agebetter #healthyrecipes #fitmom
eatbeautifullyblog
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SALSA VERDE CHICKEN SOUP A soup that actually satisfies. If I’m going to eat soup I don’t want to be hungry an hour later. This makes a healthy weeknight dinner or lunch and only takes about 30 minutes of cooktime. Thanks to the chicken and beans a serving of this soup has over 40 grams of protein. The beans, brown rice and veggies add over 12 grams of phyto-nutrient rich fiber which is great for your gut. The protein/high fiber combo is also great fo your blood sugar. I love to top with cilantro and avocado. Serves 4 (about 2 hearty cups) 2 tablespoons of olive oil 1 cup red onion diced (about a medium red onion) 1 ½ cup of zucchini, cut into half moons (about 1 ½ medium zucchini) 3 garlic cloves minced ½ teaspoon oregano 2 cups mild or medium salsa verde 1 can of low sodium black beans, drained 4 cups of low sodium chicken broth 1 ½ pound shredded chicken 2 cups of brown rice (I used frozen) 1 teaspoon salt, more to taste 2 cups of baby spinach 1 tablespoon of lime juice Garnish: cilantro, avocado and lime juice Heat the olive oil in a large pot over medium heat. Add the onion and zucchini. Cook for 5 minutes and then add the garlic and oregano. Cook for another minute. Add the salsa verde, black beans and broth. Bring to a boil and then turn to simmer for 15 minutes. After 15 minutes add the brown rice, and shredded chicken. Cook for 5 more minutes. Stir in baby spinach and lime juice. Serve with cilantro, avocado and a squeeze of lime. Follow @eatbeautifullyblog for healthy recipes, nutrition and wellness advice to help you age better and more beautifully. #eatbeautifully #agebetter #healthyrecipes #fitmom
4 months ago
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5/5
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