Thai Crunch Salad

Name: Thai Crunch Salad
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Ingredients: 1 1/2 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); 5 to 6 small pitted medjool dates (soaked in hot water for 15 minutes minimum, drained); 1/2 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 1/2 inches ginger; 2 cloves garlic; 1 large red bell pepper (small dice); 1/4 medium head red cabbage (finely chopped); 1 1/2 cups sugar snap peas (thinly sliced); 3 green onion (thinly sliced (green and white parts)); 1/3 cup chopped cilantro (or mint or basil); 2 to 3 tablespoons hemp hearts ((optional for garnish))

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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.

Thai crunch salad with white vermicelli noodles, air fryer edamame, chopped red cabbage, red bell pepper, green onion, sugar snap peas, cilantro, and creamy peanut sauce in a white bowl.

This is not your ordinary crunch salad! Dates add fiber and naturally sweeten this Thai Crunch Salad with Peanut Sauce. Plus, air fryer edamame add 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 Asian Crunch Salad with Tempeh.

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👩🏼‍🌾 Ingredients
🍶 Substitutions
📖 Instructions
💡 Expert Tips
🙋🏽‍♀️ Recipe FAQs
🍽 Related Recipes
👩🏽‍🍳 Made This Recipe?
📖 Recipe
💬 Comments

👩🏼‍🌾 Ingredients

For the Crunch Salad:

Chopped sugar snap peas, green onion, red cabbage, cilantro, red bell pepper with edamame, vermicelli noodles, and hemp seeds on a gray backdrop.

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:

Ginger, garlic, lime, six medjool dates, rice vinegar, sriracha, peanut butter, and tamari in small white bowls on a gray backdrop.

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 butters also contain various essential nutrients, including vitamin E, magnesium, potassium, and calcium, and are a good plant-based source of protein. Use creamy runny nut butters 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 recipe card for quantities.

🍶 Substitutions

Noodles - Instead of vermicelli noodles, use kelp or any variety of noodles. Or omit entirely for lower carb.
Dates - substitute with maple syrup, agave, or a sweetener of your choice to taste
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 grams protein Peanut Soba Noodles recipe! For more easy and healthy salad ideas, visit my Vegan Salad Recipes page.

📖 Instructions

Six pitted medjool dates soaking in water in a glass bowl.

Step 1. Soak the dates in hot water for at least 15 minutes to soften. Drain and set aside.

Air fryer edamame on a white baking sheet.

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.

Garlic, ginger, peanut butter, soy sauce, sriracha, rice vinegar, and dates in the canister of a blender.

Step 3. Transfer the soaked dates, peanut butter, tamari, rice vinegar, lime juice, sriracha, ginger, and garlic to the canister of a blender.

Creamy peanut sauce for Thai crunch salad in the canister of a blender.

Step 4. Blend on high until creamy.

White vermicelli noodles soaking in hot water in a glass bowl.

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).

Thai crunch salad with white vermicelli noodles, air fryer edamame, chopped red cabbage, red bell pepper, green onion, sugar snap peas, cilantro in a white bowl with creamy peanut sauce on the side in a white pouring bowl.

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.

💡 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.

🙋🏽‍♀️ Recipe FAQs

How do you meal-prep Thai Crunch Salad?

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.

Is peanut sauce healthy?

This creamy Thai peanut sauce is made with dates instead of refined sweeteners. Dates naturally sweeten the dressing and add more fiber and nutrients.

Why are chopped salads so good?

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.