Healthy Thai Crunch Salad with naturally sweetened peanut sauce, and crispy air-fryer edamame. Easy, protein-packed, vegan, and gluten-free. This lettuce-free recipe lasts up to 4 days in the refrigerator, so it's perfect for meal prep.
This is not your ordinary crunch salad! Dates add fiber and naturally sweeten this Thai Crunch Salad with Thai Salad Dressing. Plus, air fryer edamame adds even more texture and plant-based protein.
The healthy creamy Thai peanut sauce goes with almost anything. Use it as a satay sauce with tofu skewers, or drizzle on roasted veggies or Buddha bowls.
This crunch salad recipe was inspired by my Simple Tofu Noodles on this site, as well as this 35g Protein Crunch Salad with Tempeh.
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๐ฉ๐ผโ๐พ Ingredients
For the Crunch Salad:
- Sugar snap peas are a relatively low-calorie vegetable packed with essential vitamins and fiber. They are crisp and sweet, and have a slight nutty flavor. They add a delicious crunch and vibrant green to this Thai Crunch Salad.
- Red cabbage also known as purple cabbage, is a star ingredient in this crunch salad recipe. It contains anthocyanins, which are responsible for its vibrant purple-reddish color. A higher intake of anthocyanins have been linked to a lower risk of cardiovascular disease. Plus, red cabbage is high in vitamin C, vitamin A, potassium, and fiber, and low in calories. One half-cup contains about 45% of the daily recommended amount of vitamin C, but just 14 calories.
- Frozen shelled edamame is an easy way to add protein and heart healthy fats to a vegan diet. Simply thaw them under running water and they are ready to use. They add a nutty bite and buttery quality to this Thai Crunch Salad.
- Vermicelli rice noodles are fine noodles made from ground rice. Use brown rice noodles for more fiber and nutrients.
- Hemp seeds or hearts (optional) add protein and heart healthy fats to this recipe.
See recipe card for quantities.
For the Thai Peanut Sauce:
- Dates naturally sweeten the Thai Peanut Sauce. They are packed with essential nutrients and are a good source of dietary fiber, which can aid in digestion, promote satiety, and support healthy bowel movements. Always use pitted dates for blending. I used Medjool dates which taste just like caramel, and are soft and chewy in texture. You can also use a larger quantity of regular Deglet Noor dates. These are typically smaller and have a firmer flesh and more delicate sweet flavor. You can also skip the dates and use maple syrup, agave, or a sweetener of your choice.
- Peanut butter (or any nut or seed butter) is rich in heart-healthy monounsaturated fats. Plus, the healthy fats present in nut butter can enhance the absorption of fat-soluble vitamins, such as vitamins A, D, E, and K, which are essential for various bodily functions. Nut butter also contains various essential nutrients, including vitamin E, magnesium, potassium, and calcium, and is a good plant-based source of protein. Use creamy runny nut butter for the best peanut sauce texture.
- Tamari (gluten-free) or soy sauce both work well. Use a low-sodium variety for a healthier crunch salad.
See the recipe card for quantities.
๐ถ Substitutions
- Noodles - Instead of vermicelli noodles, use kelp or any variety of noodles. Or omit them entirely for lower carbs.
- Dates - Substitute with maple syrup, agave, or a sweetener of your choice to taste. Blend the sauce ingredients and then add the sweetener of choice.
- Peanut butter - use any nut butter, or SunButter for nut-free
- Red cabbage - substitute with napa, green or savoy cabbage, or shaved Brussels sprouts
- Edamame - add baked tofu cubes, or roasted chickpeas instead
Try this 35-gram protein Peanut Soba Noodles recipe! For more easy and healthy salad ideas, visit my Vegan Salad Recipes page.
๐ How to Make Thai Crunch Salad
Step 1. Soak the dates in hot water for at least 15 minutes to soften. Drain and set aside.
Step 2. Transfer the edamame to a sieve and run them under warm water to thaw. Place them on a clean dish towel or paper towel and pat dry. Transfer to a large rimmed baking sheet. Drizzle with oil, and sprinkle with garlic powder, and salt to taste. Bake for about 20 minutes, or until crispy. Or air fry for 10 minutes, or until crispy.
Step 3. Transfer the soaked dates, peanut butter, tamari, rice vinegar, lime juice, sriracha, ginger, and garlic to the canister of a blender.
Step 4. Blend on high until creamy.
Step 5. Place the noodles in a medium heatproof bowl and add boiling water to cover by about 2 inches high. Cover and set aside for about 3 minutes, or until tender. Drain. Chop them into about 2-inch pieces using kitchen shears as desired (optional).
Step 6. Transfer the edamame, noodles, bell pepper, cabbage, sugar snap peas, green onion, and cilantro to a large bowl. Add the desired amount of peanut sauce and mix well to combine. Garnish with the hemp seeds, if using.
๐ก Expert Tips
- Bake or air fry the edamame for even more texture and deliciousness. While this step is optional, it takes this chopped Asian Crunch Salad to the next level. Dry the thawed edamame to remove excess moisture. Spread them onto a large baking sheet in a single layer. Broil them for an additional 3 minutes after baking for extra crispy.
- For low carb: Omit the noodles and use a sugar-free sweetener for the peanut sauce.
- Chop the cooked noodles with kitchen shears so they are easier to eat.
- Storage: Refrigerate leftover Thai Crunch Salad for up to 4 days. Store the remaining dressing in an airtight container for up to 5 days.
๐๐ฝโโ๏ธ Recipe FAQs
For meal-prepping Thai Crunch Salad ahead of time:
Chop the cabbage, green onion, bell pepper, sugar snap peas, and cilantro. Transfer them to a single medium-large airtight container.
Make the creamy peanut sauce and transfer it to a separate airtight container. Refrigerate the chopped veggies and peanut sauce for up to 4 days.
For serving: Air fry or bake the edamame, and rehydrate the noodles. Mix all the ingredients in a large bowl. Top with hemp hearts, if using.
This creamy Thai peanut sauce is made with dates instead of refined sweeteners. Dates naturally sweeten the dressing and add more fiber and nutrients.
This chopped Thai Crunch Salad is extra good because you get a bit of everything in the bowl in each bite. Plus, it's easy to eat without dripping any on your clothing, which is why it's perfect for on-the-go, or for a packed lunch.
๐ฝ Related Recipes
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๐ Recipe
Thai Crunch Salad
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Ingredients
- 1 ยฝ cups frozen shelled edamame
- Drizzle of neutral cooking oil or sesame or olive oil
- Dash of garlic powder
- Salt to taste
- 90 grams rice vermicelli noodles (about 2 bricks) or noodles of choice
For the peanut sauce:
- 5 to 6 small pitted medjool dates soaked in hot water for 15 minutes minimum and drained, or maple syrup
- ยฝ cup peanut butter almond, cashew, or SunButter
- 2 tablespoons tamari or soy sauce
- 2 tablespoons rice vinegar
- 1 small lime juice
- 2 teaspoons sriracha
- 1 ยฝ inches ginger
- 2 cloves garlic
For the salad:
- 1 large red bell pepper small dice
- ยผ medium head red cabbage finely chopped
- 1 ยฝ cups sugar snap peas thinly sliced
- 3 green onion thinly sliced (green and white parts)
- โ cup chopped cilantro or mint or basil
- 2 to 3 tablespoons hemp hearts (optional for garnish)
Instructions
- Preheat the oven or air fryer to 400ยบF.
- Cook edamame (optional): Transfer the edamame to a sieve and run them under warm water to thaw. Place them on a clean dish towel or paper towel and pat dry. Transfer to a large rimmed baking sheet. Drizzle with oil, and sprinkle with garlic powder, and salt to taste. Bake for about 20 minutes, or until crispy, tossing them halfway. Or air fry for 10 minutes, or until crispy.
- Rehydrate noodles: Place the noodles in a medium heatproof bowl and add boiling water to cover by about 2 inches high. Cover and set aside for about 3 minutes, or until tender. Drain. Chop them into about 2-inch pieces using kitchen shears as desired (optional).
- Make the dressing: Transfer the soaked dates, peanut butter, tamari, rice vinegar, lime juice, sriracha, ginger, garlic, and ยผ cup water to the canister of a blender. Blend on high until creamy. Add more water or lime juice until the desired taste and consistency.
- Combine: Transfer the edamame, noodles, bell pepper, cabbage, sugar snap peas, green onion, and cilantro to a large bowl. Add the desired amount of peanut sauce and mix well to combine. Garnish with the hemp seeds, if using.
Notes
-
- Bake or air fry the edamame for even more texture and deliciousness. While this step is optional, it takes this chopped Asian Crunch Salad to the next level. Dry the thawed edamame to remove excess moisture.ย Spread them onto a large baking sheet in a single layer. Broil them for an additional 3 minutes after baking for extra crispy.
- Substitute the dates with maple syrup to taste. Blend the sauce ingredients and then add the maple syrup.
- For low carb: Omit the noodles and use a sugar-free sweetener.
- Chop the cooked noodles with kitchen shears so they are easier to eat.
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Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Cristal says
I just finished inhaling this incredibly delicious and easy-to-put-together meal! This will be in heavy rotation. I've been looking for more fresh recipes as it's winter and I've missed all the fresh summer foods. This was beyond satisfying and fresh!
Nisha Melvani, RDN says
So happy to read this. I am glad you are a fan of this salad as it is one of my faves. Thank you for letting me know. Have a great week.
Cindy says
This was so good! I was too lazy to cook the edamame, I used frozen pre-cooked edamame beans (is that what they are called?). We liked it so much I made it again two days later.
Nisha Melvani, RDN says
I use frozen all the time too:) Thank you for your comment.
Naeemah says
I neglected to leave my rating. I would give it 16 stars if I could.
Nisha Melvani, RDN says
Awww made my week. Thank you.
Naeemah says
Hi Nisha,
I first made this salad in the summer of 2023 and have been making it ever since. I donโt use the noodles and prefer the edamame lightly steamed. The salad dressing is so yummy, I use it on other salads and sometimes as a dipping sauce. I gave the recipe to one of my life long friends who has been a vegan for (at least). 35 years and she also loves it.
On the strength of this one recipe, I purchased your cookbook.
Nisha Melvani, RDN says
I'm so glad you have been making this over and over! Steaming the edamame is a great idea! Thank you for supporting me and buying my book. I hope you love it!
Debra says
Hello, how can I reduce the sodium in the fat and the sugar in this recipe? Thai Crunch Salad. Thank you Nisha.
Nisha Melvani says
Hi Debra, Use low sodium tamari, unsalted peanut butter, and fewer dates or substitute the dates with monk fruit sweetener.