Thai Peanut Quinoa Salad – Running on Real Food

Why You’ll Love this Thai Peanut Quinoa Salad

• Built as a complete meal, not just a side
• High in fiber and plant-based protein for better satiety
• Bold, balanced peanut sauce (not too thick or heavy)
• Holds up well for meal prep and leftovers
• Easy to customize with different proteins or vegetables

If you like this recipe, you might also enjoy my other meal prep-friendly salads and bowls, like this Cold Asian Noodle Salad, Peanut Tofu Bowls or Edamame Bean Salad with Ginger Miso Dressing.

Ingredients You’ll Need

For the Salad

• Quinoa: Any variety of quinoa works. I recommend rinsing it before use. Brown rice would work well here too.
• Red cabbage: Red, or purple cabbage, is nice for a pop of colour but you could also use green cabbage or a mix of the two.
• Carrots: I used one large carrot, grated.
• Bell pepper: I used red bell pepper but you can substitute a different colour if needed.
• Cilantro: If you don’t like cilantro you can leave it out or substitute mint or Thai basil.
• Green Onion: About 3 green onions but feel free to add extra.
• Chickpeas: Drain and rinse well. If you can’t find the 19 oz size can that I used, you can use a 15 oz can.
• Edamame: Frozen shelled edamame works well.
• Cashews and Peanuts: If you only have one or the other, that’s ok! Be sure to omit if you need a nut-free recipe.

For the Peanut Sauce

• Peanut Butter: Use natural peanut butter without added oil or sugar. If you need the recipe to be peanut-free, you can use sunflower seed butter or almond butter.
• Tamari: Soy sauce or coconut aminos can be used as a substitute.
• Maple Syrup: Honey can be used as a substitute.
• Lime: Use the juice from 1 whole lime.
• Rice Vinegar: Seasoned or unseasoned rice vinegar both work.
• Sesame Oil: You can omit this if you prefer an oil-free dressing.
• Garlic and Ginger: I used fresh garlic and ginger but you can substitute 1/2 tsp each of garlic powder and ground ginger if needed.

Variations

• Make it higher protein: add tofu, tempeh, prawns, or grilled chicken
• Nut-free: Swap peanut butter for sunflower seed butter or almond butter
• Grain-free: You can also make this without the quinoa for a lighter salad
• Make it a wrap: serve in lettuce cups or a whole grain wrap
• Extra veggies: Cucumber, jalapeno, spinach or kale all work well for extra veggie additions

How to Make Thai Peanut Quinoa Salad

1. Add quinoa and water to a pot with a pinch of salt. Bring to a boil. Reduce heat to low cover and for 15 minutes. Add edamame and place lid back on. Remove from heat and let sit covered at least 5 more minutes. Remove lid to cool briefly before adding to salad.

2. Add all of the dressing ingredients to a small blender or mini food processor. Blend until smooth. Season with salt and pepper if needed.

3. Add the veggies, chickpeas and cilantro to a large mixing bowl. Add the quinoa and edamame, half the nuts and half the dressing. Stir to combine.

4. Divide dressing between bowls and top each with some of the remaining dressing and nuts.

Tips for the Best Peanut Quinoa Salad

• Let the quinoa cool briefly before adding to the salad until it stops steaming
• Reserve half of the dressing and nuts for topping each serving
• Chop vegetables small so you get a bit of everything in each bite
• If meal prepping, consider storing the sauce separately and mixing just before eating for best texture and flavour
• For extra heat, drizzle with more sriracha for serving
• If you have extra cilantro, lime wedges or green onion, those all make good toppings too

Is Thai Peanut Quinoa Salad Healthy

Yes, this is a well-balanced, nutrient-dense meal. You’re getting:

• Complex carbohydrates from quinoa for sustained energy
• Fiber from quinoa, vegetables, chickpeas, and edamame
• Healthy fats from peanut butter for satiety
• Plant-based protein to help keep you full

Compared to typical takeout-style peanut dishes, this version is higher in fiber, more balanced, and designed to keep you satisfied.

Frequently Asked Questions

How to Store and Meal Prep

This Thai peanut quinoa salad is a great option for meal prep and holds up well for several days.

• Store leftovers in an airtight container in the fridge for up to 3-4 days.
• For best results, keep the peanut sauce separate and add it just before eating. This helps maintain the texture of the vegetables and prevents the salad from becoming too soft. If the salad is already mixed, it will still store well, just expect the texture to soften slightly over time.
• For meal prep, portion the salad into containers and store the dressing in small jars or containers on the side. Add any fresh herbs or crunchy toppings right before serving for the best texture.