Need a fresh, easy meal? This Thai Peanut Salad is crisp, colorful, and packed with nutrients. With tofu, crunchy veggies, fresh herbs, and a creamy peanut dressing, it’s perfect for warm days or summer gatherings. Bonus: quinoa adds plant-based protein and cooks fast—great for meal prep or sharing.
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Ingredients
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The Salad
- Quinoa, 1 cup uncooked
- Baby arugula, 2 cups
- Cabbage, shredded
- Edamame, 1½ cups shelled (thawed if frozen)
- Bell pepper, 1 medium, diced (red or orange)
- Cucumber, ½-1 cup thinly sliced
- Snap peas, ½-1 cup, halved
- Mango, 1 chopped
- Mint, chopped
- Cilantro, chopped
- Red onion, chopped (optional)
- Chopped peanuts or cashews, ¼ cup (optional)
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Crispy Ginger Tofu
- Extra-firm tofu, 1 block pressed and cubed
- Low-sodium soy sauce or tamari, 1½ Tbsp
- Fresh ginger, 1 tsp grated
- Nutritional yeast, 2 Tbsp
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Peanut Sauce
- Creamy peanut butter, 3 Tbsp
- Low-sodium soy sauce or tamari, 1½ Tbsp
- Rice vinegar, 1 Tbsp
- Maple syrup or agave, 1 Tbsp
- Toasted sesame oil, 1 tsp
- Garlic, 1 clove, minced
- Fresh ginger, 1 tsp grated
- Lime juice, 1–2 tsp (to taste)
- Warm water, 1–2 Tbsp (to thin)
- Sea salt (to taste)
- Red pepper flakes (optional)
Instructions
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The Salad
- Cook your quinoa (1 cup quinoa + 2 cups water). Rinse first, then follow package directions. For more flavor, swap in veggie broth or coconut milk. Let it cool a bit.
- No air fryer? Preheat the oven to 400°F (200°C).
- Place tofu on a sheet pan, tilt to drain, and top with a cutting board + heavy pan while you prep the marinade.
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Crispy Ginger Tofu
- Cube the pressed tofu and toss with soy sauce and ginger. Let it soak in for a minute or two.
- Sprinkle with nutritional yeast and toss again until coated.
- Air fry at 400°F for 10-12 minutes, shaking the basket halfway, until golden and crisp. No air fryer? Bake on a parchment-lined sheet for 25-30 minutes, flipping halfway.
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Peanut Sauce
- While the tofu cooks, whisk together peanut butter, soy sauce, maple syrup, rice vinegar, sesame oil, ginger, garlic, lime juice in a small bowl.
- Add enough warm water to reach a pourable consistency. Adjust to taste.
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Finishing Touches
- Chop your veggies while the tofu cooks. Remove the lid from the quinoa to let it cool.
- Add a scoop of quinoa to each individual bowl.
- In a large bowl, combine the arugula, edamame, bell peppers, cucumbers, and snap peas. Toss gently, then divide over the quinoa.
- Sprinkle generously with fresh mint and cilantro and any extras.
- Top with tofu, mango, drizzle generously with peanut sauce, and finish with a squeeze of lime.
What's in this meal?
Whole Grains · Legumes · Leafy Greens · Other Veggies · Fruit · Spices
Fiber: 15 - 17g
|Protein: 28-32g
|Plant variety: 12+
Nutrition info is approximate and based on common whole food ingredients. It depends on your ingredient choices and add-ins, so use it as a general guide—not a strict count. Focus on variety, fiber, and flavor, not perfection.
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Why This Recipe Works
This salad packs a fiber punch—plus so much more:
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Complete protein from quinoa and tofu
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Antioxidants and prebiotics from fresh herbs, mango, and crunchy veggies
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Satisfying healthy fats from our savory peanut sauce
It’s a nutrient-packed, no-cook meal that’s just as nourishing as it is refreshing.
Swap It + Smart Tips
Feeding a crowd or planning ahead? Double the tofu, quinoa, and peanut sauce. Roast two blocks of tofu at once and triple the quinoa—future you will thank you. This easy prep hack makes multiple meals without extra effort.
Pro move: If you double the tofu, double the marinade too. And yes, you’ll want extra peanut sauce on hand for drizzling on everything.
Pro Tip
Want this easy Thai Peanut Salad to last a few days? Store the quinoa, mango, and dressing separately and mix when ready to serve. It’ll keep the greens crisp and the flavor fresh—lunch prep just got smarter.
Why It Matters
For You:
This Easy Thai Peanut Salad is loaded with plant-based protein, fiber, and healthy fats—thanks to quinoa, edamame, and tofu. It’s a satisfying, energizing meal that supports your wellness goals while keeping things light, fresh, and full of flavor.
For the Planet:
Choosing this easy Thai summer salad over a meat-based meal means you’re helping conserve water, cut emissions, and use farmland more efficiently. Quinoa, tofu, and veggies have a lighter environmental footprint—so every bite is a win for you and the Earth.
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