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Eat Beautifully

Salads

Healthy Thai Salad with Peanut Dressing

January 12, 2022
Jump to Recipe·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”. 

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
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Raise your hand if you have the habit of stepping on the scale the day after a holiday to assess the damage"? Just a friendly reminder that months of progress cannot be derailed by one day. So eat the Reeces! Follow @livepowerfullyco for realistic wellness for women in midlife who want to be stronger, have more energy and feel more confident. ##fitmom #womenover40 #reelsi̇nstagram
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A friendly reminder! Eat the Kit Kat (or the Twix, or the Reece's). What candy are you most looking forward to? Tell me in the comments! And follow @livepowerfullyco for more realistic wellness, Happy Halloween!! #womenover40 #fitmoms #halloween #healthyrecipes #perimenopause
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"I'm working out and not seeing results.” - I hear this all the time. It usually comes down to 4 things (I was guilty of all 4!) 1. Expecting workouts to do nutrition’s job.
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Muscle grows anywhere from 5 to 30 reps, as long as you finish within 1 to 3 reps of failure. Burning and shaking feel strenuous but isn't enough to build muscle. If you could do eight more, go heavier. Lifting to failure means you can’t do another rep without your form breaking down. 3. Doing mostly combo moves instead of compound lifts. A compound lift moves more than one joint and works several muscles at once: squats, deadlifts, rows, push-ups, overhead presses. A combo stacks two moves together, like a squat into an overhead press. The weight is capped by what your shoulders can press, so your legs never get challenged enough. Do them separately and go heavier on each for a more effective workout. 4. Skipping recovery.
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Tell me: Which slide felt like a personal attack? You’ve spent most of your adult life believing that if something isn't working, you can figure it out. Research more. Work harder. Find a better solution. And honestly? That approach has probably served you pretty well. Until your 40s. Suddenly, the things that used to work aren't delivering the same results. Your body is changing, your schedule is packed, and you're trying to figure out why you're putting in so much effort without seeing the progress you expect. So you do what you've always done. You double down. But here's what I've learned: More effort isn't always the answer. Sometimes you need a different strategy. One that accounts for what's changing in your body AND the reality of your life. That means knowing when to push and when to recover. Having a nutrition plan that works on Wednesday at 6 PM, not just Sunday afternoon. And understanding which habits actually move the needle instead of trying to do everything. Because the goal isn't to become less ambitious. It's to bring that ambition to your health in a smarter way. Follow @livepowerfullyco for a more strategic approach to health in midlife.
Tell me: Which slide felt like a personal attack? You’ve spent most of your adult life believing that if something isn't working, you can figure it out. Research more. Work harder. Find a better solution. And honestly? That approach has probably served you pretty well. Until your 40s. Suddenly, the things that used to work aren't delivering the same results. Your body is changing, your schedule is packed, and you're trying to figure out why you're putting in so much effort without seeing the progress you expect. So you do what you've always done. You double down. But here's what I've learned: More effort isn't always the answer. Sometimes you need a different strategy. One that accounts for what's changing in your body AND the reality of your life. That means knowing when to push and when to recover. Having a nutrition plan that works on Wednesday at 6 PM, not just Sunday afternoon. And understanding which habits actually move the needle instead of trying to do everything. Because the goal isn't to become less ambitious. It's to bring that ambition to your health in a smarter way. Follow @livepowerfullyco for a more strategic approach to health in midlife.
Tell me: Which slide felt like a personal attack? You’ve spent most of your adult life believing that if something isn't working, you can figure it out. Research more. Work harder. Find a better solution. And honestly? That approach has probably served you pretty well. Until your 40s. Suddenly, the things that used to work aren't delivering the same results. Your body is changing, your schedule is packed, and you're trying to figure out why you're putting in so much effort without seeing the progress you expect. So you do what you've always done. You double down. But here's what I've learned: More effort isn't always the answer. Sometimes you need a different strategy. One that accounts for what's changing in your body AND the reality of your life. That means knowing when to push and when to recover. Having a nutrition plan that works on Wednesday at 6 PM, not just Sunday afternoon. And understanding which habits actually move the needle instead of trying to do everything. Because the goal isn't to become less ambitious. It's to bring that ambition to your health in a smarter way. Follow @livepowerfullyco for a more strategic approach to health in midlife.
Tell me: Which slide felt like a personal attack? You’ve spent most of your adult life believing that if something isn't working, you can figure it out. Research more. Work harder. Find a better solution. And honestly? That approach has probably served you pretty well. Until your 40s. Suddenly, the things that used to work aren't delivering the same results. Your body is changing, your schedule is packed, and you're trying to figure out why you're putting in so much effort without seeing the progress you expect. So you do what you've always done. You double down. But here's what I've learned: More effort isn't always the answer. Sometimes you need a different strategy. One that accounts for what's changing in your body AND the reality of your life. That means knowing when to push and when to recover. Having a nutrition plan that works on Wednesday at 6 PM, not just Sunday afternoon. And understanding which habits actually move the needle instead of trying to do everything. Because the goal isn't to become less ambitious. It's to bring that ambition to your health in a smarter way. Follow @livepowerfullyco for a more strategic approach to health in midlife.
Tell me: Which slide felt like a personal attack? You’ve spent most of your adult life believing that if something isn't working, you can figure it out. Research more. Work harder. Find a better solution. And honestly? That approach has probably served you pretty well. Until your 40s. Suddenly, the things that used to work aren't delivering the same results. Your body is changing, your schedule is packed, and you're trying to figure out why you're putting in so much effort without seeing the progress you expect. So you do what you've always done. You double down. But here's what I've learned: More effort isn't always the answer. Sometimes you need a different strategy. One that accounts for what's changing in your body AND the reality of your life. That means knowing when to push and when to recover. Having a nutrition plan that works on Wednesday at 6 PM, not just Sunday afternoon. And understanding which habits actually move the needle instead of trying to do everything. Because the goal isn't to become less ambitious. It's to bring that ambition to your health in a smarter way. Follow @livepowerfullyco for a more strategic approach to health in midlife.
Tell me: Which slide felt like a personal attack? You’ve spent most of your adult life believing that if something isn't working, you can figure it out. Research more. Work harder. Find a better solution. And honestly? That approach has probably served you pretty well. Until your 40s. Suddenly, the things that used to work aren't delivering the same results. Your body is changing, your schedule is packed, and you're trying to figure out why you're putting in so much effort without seeing the progress you expect. So you do what you've always done. You double down. But here's what I've learned: More effort isn't always the answer. Sometimes you need a different strategy. One that accounts for what's changing in your body AND the reality of your life. That means knowing when to push and when to recover. Having a nutrition plan that works on Wednesday at 6 PM, not just Sunday afternoon. And understanding which habits actually move the needle instead of trying to do everything. Because the goal isn't to become less ambitious. It's to bring that ambition to your health in a smarter way. Follow @livepowerfullyco for a more strategic approach to health in midlife.
Tell me: Which slide felt like a personal attack? You’ve spent most of your adult life believing that if something isn't working, you can figure it out. Research more. Work harder. Find a better solution. And honestly? That approach has probably served you pretty well. Until your 40s. Suddenly, the things that used to work aren't delivering the same results. Your body is changing, your schedule is packed, and you're trying to figure out why you're putting in so much effort without seeing the progress you expect. So you do what you've always done. You double down. But here's what I've learned: More effort isn't always the answer. Sometimes you need a different strategy. One that accounts for what's changing in your body AND the reality of your life. That means knowing when to push and when to recover. Having a nutrition plan that works on Wednesday at 6 PM, not just Sunday afternoon. And understanding which habits actually move the needle instead of trying to do everything. Because the goal isn't to become less ambitious. It's to bring that ambition to your health in a smarter way. Follow @livepowerfullyco for a more strategic approach to health in midlife.
Tell me: Which slide felt like a personal attack? You’ve spent most of your adult life believing that if something isn't working, you can figure it out. Research more. Work harder. Find a better solution. And honestly? That approach has probably served you pretty well. Until your 40s. Suddenly, the things that used to work aren't delivering the same results. Your body is changing, your schedule is packed, and you're trying to figure out why you're putting in so much effort without seeing the progress you expect. So you do what you've always done. You double down. But here's what I've learned: More effort isn't always the answer. Sometimes you need a different strategy. One that accounts for what's changing in your body AND the reality of your life. That means knowing when to push and when to recover. Having a nutrition plan that works on Wednesday at 6 PM, not just Sunday afternoon. And understanding which habits actually move the needle instead of trying to do everything. Because the goal isn't to become less ambitious. It's to bring that ambition to your health in a smarter way. Follow @livepowerfullyco for a more strategic approach to health in midlife.
•
Follow
Tell me: Which slide felt like a personal attack? You’ve spent most of your adult life believing that if something isn't working, you can figure it out. Research more. Work harder. Find a better solution. And honestly? That approach has probably served you pretty well. Until your 40s. Suddenly, the things that used to work aren't delivering the same results. Your body is changing, your schedule is packed, and you're trying to figure out why you're putting in so much effort without seeing the progress you expect. So you do what you've always done. You double down. But here's what I've learned: More effort isn't always the answer. Sometimes you need a different strategy. One that accounts for what's changing in your body AND the reality of your life. That means knowing when to push and when to recover. Having a nutrition plan that works on Wednesday at 6 PM, not just Sunday afternoon. And understanding which habits actually move the needle instead of trying to do everything. Because the goal isn't to become less ambitious. It's to bring that ambition to your health in a smarter way. Follow @livepowerfullyco for a more strategic approach to health in midlife.
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