Authentic Thai Salad with tons of healthy veggies and a sweet and sour dressing for a low calorie lunch or side dish.
Thai salad is a year round recipe
Thailand has a tropical humid climate, and they’ve perfected the art of making refreshing, cooling salads. But despite its vibrant appearance, this Thai salad is a year round recipe ~ I make it from high summer to the dead of winter and everything is still fresh and available.
If you’re used to picking up your salads in plastic bags at the supermarket there’s something incredibly exotic about a recipe like this. Thai salads are typically made with a combination of sweet, sour, spicy, and salty flavors, which is a common flavor profile in Thai cuisine overall and very different from what we in the West expect in our salads.
Asian and Asian inspired salads are one of the many themes around here:
Thai salad ingredients
All of these simple ingredients are readily availably in your supermarket.
- CABBAGE: both green and red cabbage. I almost always opt for Savoy cabbage for slaws because it’s got a little more personality than plain green cabbage. I’m not recommending it, but you could make Thai salad with a bagged coleslaw mix in a pinch.
- CARROTS: please shred them yourself, pre-shredded veggies are not fresh.
- BELL PEPPERS: these add sweetness, crunch, and vivid color. I chose yellow.
- HOT PEPPERS: totally optional. I went with red jalapeños and they really did spice up the salad.
- RED ONION: not traditional but I think every salad needs some sort of onion presence. You could also use scallions.
- PEA PODS: I added pea pods, sliced on the diagonal, because I had them in the fridge. Snap peas or snow peas will work.
- FRESH MINT AND CILANTRO: this is a must, and they must be fresh. If you absolutely don’t do cilantro, substitute basil.
- ROASTED PEANUTS: I love to use roasted and salted Spanish peanuts! Cashews can be used as an alternative.
authentic Thai dressing ingredients
This is where the Thai flavors really take over. It’s an authentic Thai vinaigrette type dressing, featuring a mix of sour, salty, sweet, and spicy flavors. There isn’t a whole lot of it ~ you don’t want to drench your slaw. It’s also a healthy skinny dressing, with only one tablespoon of oil for the whole platter. That sets it apart from Western mayo laden slaws, or even other Thai salads dressed with a creamy peanut dressing.
- FISH SAUCE
- fish sauce is made by fermenting fish and salt together over a period of several months. There are vegetarian fish sauces on the market if needed. They mimic the flavor of fish sauce with soy, mushrooms, seaweed, and/or miso.
- FRESH LIME JUICE
- BROWN SUGAR
- FRESH GARLIC
- FRESH GINGER
- TOASTED SESAME OIL
You’ve been chopping your herbs all wrong!
The best way to incorporate tender herbs like cilantro and mint into this Thai salad is to simply snip them in with clean kitchen shears. It’s easier than setting up a chopping station, and it keeps the herbs from being battered and bruised by your knife. Snip in those tender cilantro stems, too, they’re delicious! Cilantro stems have a similar flavor to the leaves, and are often used in Southeast Asian recipes. If you’re unsure, just give them a taste.
why you’ll love this Thai salad
There are salads, and then there are salads. This one is a glorious example of the genre. If you think of salad as a boring side dish, think again! This wildly beautiful Thai salad is made with produce aisle staples ~ it’s all in the way you choose, shred, chop, toss, and dress those ingredients.
Cabbage based slaws are one of the few types of salad that can be made ahead of time and are still good as leftovers the next day.
This salad is satisfying and low calorie at the same time, with tons of nutritional benefits from all the raw veggies.* It’s the holy grail of salad recipes, as far as I’m concerned 🙂
want to make your Thai salad into a meal?
As is, this salad is an amazing lunch or side dish. Add some extra protein to make it a meal:
- shredded rotisserie chicken
- grilled shrimp
- salmon
- thinly sliced steak
- tofu
more Thai inspired recipes to try
Thai Salad
Equipment
- mandoline slicer, optional Buy it here
Ingredients
- 4 cups finely shredded Savoy cabbage*
- 3 cups finely shredded red cabbage
- 1 cup shredded carrot
- 1/2 cup sliced pea pods
- 1/2 cup julienned yellow bell pepper
- 1/2 cup fine slivers of red onion
- 1 hot pepper, thinly sliced (I used a red jalapeño)
- 2/3 cup snipped cilantro (+ upper stems) loosely packed
- 1/4 cup snipped mint leaves
dressing
- 3 Tbsp fish sauce**
- 3 Tbsp fresh lime juice
- 2 Tbsp brown sugar
- 1 Tbsp toasted sesame oil
- 1 clove garlic, crushed
- 1 tsp grated fresh ginger
garnish
- 1/3 cup roasted peanuts
- more fresh cilantro and mint
- lime wedges
Instructions
- Put the salad ingredients in a large bowl. The above measurements are just suggestions, feel free to add more or less depending on your taste.
- Whisk together the dressing and give it a taste to adjust any of the flavorings. Toss the salad with the dressing ~ holding back a little bit, you may not need it all. Toss until the dressing is well distributed.
- Heap the salad onto a serving platter or bowl. Top with the roasted peanuts. Garnish with lime wedges and more fresh herbs.
Notes
Nutrition
*Raw vegetables like cabbage are super healthy. In fact, raw vegetables are often considered to be more nutrient-dense than cooked vegetables because cooking can destroy some of the vitamins and minerals. Here are some potential health benefits of eating raw cabbage:
- Rich in nutrients: Cabbage is an excellent source of vitamins C and K, as well as dietary fiber, folate, calcium, potassium, and magnesium.
- May have anti-inflammatory properties: Cabbage contains compounds that have anti-inflammatory properties, such as sulforaphane and anthocyanins, which may help to reduce inflammation in the body.
- May help lower the risk of certain diseases: Eating cabbage and other cruciferous vegetables may help to lower the risk of certain diseases, such as heart disease, certain types of cancer, and diabetes.
- Low in calories: Cabbage is low in calories and high in fiber, which can help to promote feelings of fullness and aid in weight loss.
Sources:
