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Vegan Thai Salad Recipe | Plant Sourced

slate grey bowl with thai salad in

Readers in the UK, given the announcement this weekend the following sentences will be incredibly ironic. It’s almost tragic. New month, new plant sourced? Not this time. Due to my 12 days of vegsmas series commencing at the end of the month, I initially hadn’t planned a plant sourced vitamin/ mineral for November. However, back in March, I tried to do a month of vegan high calcium recipes and that fell through when the supermarket shelves were being stripped bare and it was challenging to try and get the ingredients I wanted for each recipe. At the time, e said I’d try to revisit the month later in the year, and with half of November free before vegsmas, now seemed like the perfect time. We’re starting with this vegan Thai salad recipe. Easy, and perfect for WFH lunches.  

Calcium 

It’s obviously been a while since we kicked off with the calcium recipes, so a quick recap: 

  • The NHS say we need 700mg a day. 
  • We all know that calcium is important for bone health, but we also need it for muscles and nerves too.  
  • …there are probably more plant based sources than you think. 

Suggested Post: Vegan Calcium Sources

Calcium Sources  

This recipe contains 300mg of calcium per serving, which is 43% of the RDA. In this recipe, the main sources of calcium are kale and edamame.  

  • Kale – 76mg (11% RDA) 
  • Edamame – 130mg (19% RDA) 

The recipe below contains cashews. If you happen to spot a few almonds in my photos because I may or may not have been short on cashews, 1) please pretend you can’t see them. 2) if you can’t follow the first step, almonds are a source of calcium too and if you wanted to sub the cashews in this recipe for almonds, 30g contains 80mg (11% RDA).  

Nutritional Information 

Aside from the calcium, this recipe is a great source of vitamins A, C, K and several B vitamins.  

Per serving, this recipe provides 23g of protein, 10.5g of fibre (42% RDA) and the following vitamins and minerals: 

  • Vitamin A, 99% of the retinol activity equivalent 
  • Vitamin C – 142mg (187% RDA) 
  • Vitamin K – 230 (255% RDA 
  • And between 40-50% of the RDA of B1, B2, and B6 (and 37% of your daily B3) 

Vegan Thai Salad Recipe 

A healthy salad base with a rainbow of vegetables, roasted edamame for some protein and some healthy fats from the nuts, making it a great balanced lunch idea.  

This recipe is gluten free, dairy free and vegan. It does contain nuts and soy.  

slate grey bowl with thai salad in
5 from 3 votes
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Vegan Thai Salad Recipe

A healthy salad base with a rainbow of vegetables, roasted edamame for some protein and some healthy fats from the nuts and a Thai peanut sauce dressing, making it a great balanced lunch idea.
Course Lunch, Main Course, Salad
Cuisine Thai
Keyword Vegan Thai Salad Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 4
Calories 430 kcal

Ingredients

Peanut Sauce

  • ¼ cup smooth unsalted peanut butter
  • 3-4 tbsp lemon juice
  • 1 tsp chilli flakes
  • 2 tbsp tamari
  • 4 tbsp water

Edamame

  • 2 cups fresh edamame
  • 1 tsp sunflower oil or some fry spray
  • Generous amounts of salt and pepper

Salad bowl

  • 200 g kale
  • 4 medium carrots either in ribbons or roughly chopped
  • 2 red peppers thinly sliced
  • 120 g cashews

Instructions

  1. Preheat oven to 200°c. Place edamame on a baking tray and either spray with fry spray or drizzle with the oil. Add the salt and pepper and toss lightly on the tray to ensure it’s evenly coated. Cook on the top shelf for 15-20 minutes until the edamame is starting to crisp up.

  2. While the edamame is cooking, add all ingredients for the peanut sauce to a blender and mix until smooth. The sauce should be fairly thick but still very easy to stir and able to be poured.
  3. Mix all of the salad ingredients in a large bowl, toss to combine, then stir in the peanut sauce and gently massage the kale. Massaging the kale will help the sauce spread more evenly over the leaves. Once the edamame is ready, add that to the bowl then distribute evenly across 4 salad bowls.

Serve and enjoy!

 

Have you ever used Thai peanut sauce as a salad dressing before? Would you eat this vegan Thai salad bowl as a WFH lunch?  

Until next time, 

Sophie 

23

Comments

  1. 5 stars
    Haha… your comment about cashews vs almonds made me laugh! I bet both would be totally delicious in this recipe, Sophie. I love the ingredients in this salad and thai flavours have always been some of my favourite. Great recipe, can’t wait to try it!

    Reply

  4. I don’t think I have used Thai peanut sauce for a salad dressing before! It’s sounds pretty interesting. The salad looks so good, definitely looks like a lovely work from home lunch. Whenever I make salads I always love making it look as colourful as possible. I really do hope this month the shops aren’t so bare again with people panic buying! x

    Reply

  6. This looks delicious. I love kale based salads. While I haven’t tried Thai peanut sauce as a salad dressing, I do know that I enjoy the sauce and I can only imagine that it would also work really well in that capacity! This salad also includes other foods that I love, like red peppers – so, it’s totally a win! I am definitely going to give this a try.

    Reply

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