Thai Peanut Chickpea Salad: A Flavorful and Nutritious Meal
Thai Peanut Chickpea Salad is a vibrant and satisfying dish that brings together protein-rich chickpeas, crisp fresh vegetables, and a creamy, nutty peanut dressing inspired by Thai cuisine. Perfect for lunch, light dinner, or a meal prep option, this salad is a balance of flavors, textures, and colors. The sweetness of shredded carrots and bell peppers combines with the slight heat of chili and tangy lime to create a refreshing yet indulgent flavor profile.
Packed with plant-based protein from chickpeas and healthy fats from peanut butter, this salad is both energizing and nourishing. The crunchy vegetables complement the creamy peanut dressing, while fresh herbs like cilantro elevate the dish with aromatic freshness. Whether you’re a vegan, vegetarian, or just looking to add more wholesome meals to your routine, Thai Peanut Chickpea Salad is an easy, make-ahead recipe that’s guaranteed to satisfy.
Ingredients Needed
| Ingredient | Quantity | Approx. Calories |
|---|---|---|
| Chickpeas (cooked or canned) | 1 cup | 269 kcal |
| Shredded carrots | 1 cup | 50 kcal |
| Red bell pepper, sliced | 1 cup | 45 kcal |
| Cucumber, sliced | 1 cup | 16 kcal |
| Red cabbage, shredded | 1 cup | 22 kcal |
| Green onions, chopped | ¼ cup | 10 kcal |
| Fresh cilantro, chopped | ¼ cup | 1 kcal |
| Peanut butter | 2 tbsp | 180 kcal |
| Soy sauce or tamari | 1 tbsp | 10 kcal |
| Lime juice | 2 tbsp | 8 kcal |
| Maple syrup or honey | 1 tsp | 20 kcal |
| Garlic, minced | 1 clove | 4 kcal |
| Ginger, minced | 1 tsp | 2 kcal |
| Chili flakes (optional) | ¼ tsp | 1 kcal |
Step-by-Step Cooking Instructions
- Prepare the vegetables – Wash and slice cucumbers, bell peppers, and carrots. Shred the red cabbage and chop the green onions and cilantro.
- Rinse and drain chickpeas – If using canned chickpeas, rinse under cold water and drain thoroughly.
- Make the peanut dressing – In a small bowl, whisk together peanut butter, soy sauce or tamari, lime juice, maple syrup, garlic, ginger, and chili flakes (optional). Add a small amount of water to reach desired consistency.
- Assemble the salad – In a large bowl, combine chickpeas, shredded vegetables, and green onions. Pour the peanut dressing over the salad and toss gently until everything is evenly coated.
- Garnish and serve – Sprinkle chopped fresh cilantro on top and serve immediately, or refrigerate for 30–60 minutes to allow flavors to meld.
Tips for Customizing the Recipe
- Add more protein: Include tofu cubes, tempeh, or grilled chicken.
- Make it spicier: Add sriracha, extra chili flakes, or a dash of hot sauce.
- Swap veggies: Use shredded zucchini, snap peas, or shredded kale for variety.
- Nut-free option: Replace peanut butter with sunflower seed butter or tahini.
- Meal prep friendly: Store dressing separately to keep vegetables crisp until ready to eat.
Nutritional Information (Per Serving Approx.)
| Nutrient | Amount per Serving |
|---|---|
| Calories | 380 kcal |
| Carbohydrates | 38 g |
| Protein | 14 g |
| Fat | 18 g |
| Fiber | 10 g |
| Sugar | 8 g |
This salad is rich in plant-based protein, fiber, and healthy fats, making it a balanced and nutrient-dense meal.
Serving Suggestions
- Serve over cooked quinoa, brown rice, or noodles for a more filling bowl.
- Pair with crispy spring rolls or whole-grain crackers for a complete Thai-inspired meal.
- Top with crushed peanuts or sesame seeds for added crunch and texture.
- Add a side of fresh fruit or a light soup to round out the meal.
Thai Peanut Chickpea Salad: A Flavorful and Nutritious Meal
2–3
servings15
minutes380
kcalIngredients
IngredienttQuantitytApprox. Calories
Chickpeas (cooked or canned)t1 cupt269 kcal
Shredded carrotst1 cupt50 kcal
Red bell pepper, slicedt1 cupt45 kcal
Cucumber, slicedt1 cupt16 kcal
Red cabbage, shreddedt1 cupt22 kcal
Green onions, choppedt¼ cupt10 kcal
Fresh cilantro, choppedt¼ cupt1 kcal
Peanut buttert2 tbspt180 kcal
Soy sauce or tamarit1 tbspt10 kcal
Lime juicet2 tbspt8 kcal
Maple syrup or honeyt1 tspt20 kcal
Garlic, mincedt1 clovet4 kcal
Ginger, mincedt1 tspt2 kcal
Chili flakes (optional)t¼ tspt1 kcal
Directions
- Prep the vegetables – Wash and slice cucumber, bell pepper, and carrots. Shred red cabbage. Chop green onions and cilantro.
- Rinse and drain chickpeas – If using canned chickpeas, rinse under cold water and drain.
- Make the peanut dressing – In a small bowl, whisk together peanut butter, soy sauce or tamari, lime juice, maple syrup, garlic, ginger, and chili flakes (optional). Add water to reach desired consistency.
- Assemble the salad – In a large bowl, combine chickpeas, shredded vegetables, and green onions. Pour dressing over the salad and toss gently until evenly coated.
- Garnish and serve – Sprinkle chopped cilantro on top. Serve immediately, or refrigerate 30–60 minutes for flavors to meld.
Recipe Video
Notes
- Chickpeas provide a protein-rich base; you can roast them lightly for added crunch.
Peanut butter gives the dressing creaminess and flavor—adjust the consistency with water to your liking.
Fresh lime juice brightens the salad, while cilantro adds aromatic freshness.
FAQs
1. What is Thai Peanut Chickpea Salad?
It’s a vibrant, plant-based salad made with protein-rich chickpeas, crunchy vegetables, and a creamy Thai-inspired peanut dressing. The combination of flavors is sweet, tangy, and slightly spicy.
2. Is this salad vegan or vegetarian?
Yes! This salad is completely vegan if you use maple syrup instead of honey. It’s naturally vegetarian as well.
3. Can I make this salad gluten-free?
Absolutely! Ensure you use gluten-free soy sauce or tamari, and all other ingredients are naturally gluten-free.
4. Can I prepare it in advance?
Yes! You can prepare the vegetables and chickpeas in advance. Store the dressing separately and toss it with the salad just before serving to keep the vegetables crisp.
5. How can I make the salad spicier?
Add extra chili flakes, sriracha, or a dash of hot sauce to the peanut dressing for a spicier kick.
Conclusion
Thai Peanut Chickpea Salad is a quick, nutritious, and flavor-packed dish that’s perfect for busy weekdays, meal prep, or casual lunches. The combination of protein-rich chickpeas, crunchy vegetables, and creamy, tangy peanut dressing delivers both satisfaction and nourishment. Easy to customize, make-ahead friendly, and bursting with Thai-inspired flavors, this salad is a versatile recipe that belongs in any healthy meal rotation.
