Crunchy Thai Peanut & Quinoa Salad Perfect for Meal Prep Recipe
Introduction
This Crunchy Thai Peanut & Quinoa Salad is a vibrant, protein-packed dish full of fresh vegetables and a creamy peanut dressing. Perfect for meal prep, it combines satisfying textures with bold, balanced flavors in just 35 minutes.
Ingredients
- ¾ cup uncooked quinoa
- 1½ cups water
- 2 cups shredded purple cabbage
- 1 cup grated carrot
- 1 cup thinly sliced snow peas
- ½ cup chopped cilantro
- ¼ cup thinly sliced green onion
- ¼ cup chopped roasted and salted peanuts
- ¼ cup smooth peanut butter
- 3 tablespoons reduced-sodium tamari
- 1 tablespoon maple syrup
- 1 tablespoon rice vinegar
- 1 teaspoon toasted sesame oil
- 1 teaspoon grated fresh ginger
- ½ lime, juiced
- Pinch red pepper flakes
Instructions
- Step 1: Rinse the quinoa under running water using a fine mesh colander to remove any bitter coating.
- Step 2: Combine the rinsed quinoa and 1½ cups water in a medium pot. Bring to a gentle boil over medium heat, then reduce to medium-low and simmer until the water is fully absorbed, about 10 to 15 minutes.
- Step 3: Remove the pot from heat, cover, and let the quinoa rest for 5 minutes. Fluff with a fork and set aside to cool.
- Step 4: In a bowl, whisk together the peanut butter and tamari until smooth. Add maple syrup, rice vinegar, toasted sesame oil, grated ginger, lime juice, and red pepper flakes. Whisk until the sauce is creamy and well combined.
- Step 5: In a large serving bowl, combine the cooked quinoa, shredded cabbage, grated carrot, sliced snow peas, chopped cilantro, and green onion. Toss gently to mix.
- Step 6: Pour the peanut sauce over the salad and toss gently again until all ingredients are lightly coated.
- Step 7: Serve the salad divided into bowls, garnished with chopped roasted peanuts for extra crunch and flavor.
Tips & Variations
- To add more protein, consider topping the salad with grilled chicken, tofu, or shrimp.
- For extra crunch, substitute snow peas with snap peas or add thinly sliced bell peppers.
- If you prefer a spicier salad, increase the amount of red pepper flakes or add a dash of sriracha to the peanut sauce.
- Use almond or cashew butter if you want a different nut flavor in the dressing.
- Make this salad ahead and store the dressing separately to keep the veggies crisp until serving.
Storage
Store the salad in an airtight container in the refrigerator for up to 3 days. For best texture, keep the peanut sauce separate and toss just before serving. To reheat, enjoy it cold or bring to room temperature; this salad is delicious either way.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use white or brown rice instead of quinoa?
Yes, you can substitute with cooked white or brown rice, but quinoa offers a nuttier flavor and higher protein content that complements the salad well.
Is this salad gluten-free?
Yes, using reduced-sodium tamari, which is gluten-free, keeps the salad suitable for gluten-sensitive diets. Always check labels to be sure.
PrintCrunchy Thai Peanut & Quinoa Salad Perfect for Meal Prep Recipe
This Crunchy Thai Peanut & Quinoa Salad is a vibrant, protein-packed meal prep option featuring fluffy quinoa, crisp veggies, and a luscious peanut sauce. With a perfect balance of sweet, tangy, and spicy flavors, this salad is both nutritious and satisfying, ideal for a quick lunch or light dinner.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: Stovetop
- Cuisine: Thai
- Diet: Gluten Free
Ingredients
Quinoa Base
- ¾ cup uncooked quinoa
- 1½ cups water
Vegetables & Herbs
- 2 cups shredded purple cabbage
- 1 cup grated carrot
- 1 cup thinly sliced snow peas
- ½ cup chopped cilantro
- ¼ cup thinly sliced green onion
Peanut Sauce & Garnish
- ¼ cup smooth peanut butter
- 3 tablespoons reduced-sodium tamari
- 1 tablespoon maple syrup
- 1 tablespoon rice vinegar
- 1 teaspoon toasted sesame oil
- 1 teaspoon grated fresh ginger
- ½ lime juiced
- pinch red pepper flakes
- ¼ cup chopped roasted and salted peanuts
Instructions
- Rinse Quinoa: Rinse the quinoa thoroughly under running water in a fine mesh colander to remove the natural bitter coating.
- Cook Quinoa: In a medium pot, combine rinsed quinoa and 1½ cups of water. Bring to a gentle boil over medium heat, then reduce heat to medium-low and simmer until water is fully absorbed, about 10 to 15 minutes.
- Rest Quinoa: Remove pot from heat, cover, and let the quinoa rest for 5 minutes. Then fluff it gently with a fork to separate the grains and set aside to cool.
- Prepare Peanut Sauce: In a bowl, whisk together peanut butter and tamari until smooth. Add maple syrup, rice vinegar, toasted sesame oil, grated fresh ginger, lime juice, and red pepper flakes. Whisk all ingredients together until creamy and well combined.
- Combine Salad Ingredients: In a large serving bowl, mix the cooled quinoa with shredded cabbage, grated carrot, sliced snow peas, chopped cilantro, and sliced green onions. Toss gently to combine.
- Toss with Sauce: Pour the prepared peanut sauce over the quinoa and vegetable mixture. Toss gently again ensuring every component is lighty coated with the flavorful peanut dressing.
- Serve: Divide the salad into individual bowls and garnish each serving with a sprinkle of chopped roasted peanuts for added crunch and texture.
Notes
- Rinsing quinoa is essential to remove its natural bitterness and improve flavor.
- Letting quinoa rest after cooking helps to achieve a fluffy texture.
- This salad is perfect for meal prep as it keeps well in the fridge for up to 3 days.
- Use reduced-sodium tamari to keep the sodium content lower and make the salad gluten-free.
- Adjust the red pepper flakes quantity based on your preferred spice level.
- For a nut-free option, substitute peanut butter with sunflower seed butter and omit peanuts garnish.
Keywords: Thai peanut salad, quinoa salad, healthy meal prep, gluten-free salad, vegetarian salad, peanut dressing
