Tired of the same old boring salads? Shake up your lunch routine with this incredibly vibrant and satisfying Thai Peanut Bulgur Salad! It’s a powerhouse of flavor and texture, combining hearty bulgur, protein-packed edamame, and crisp, colorful veggies. But the real star is the creamy, dreamy, homemade Thai peanut dressing that you’ll want to drizzle on everything. It’s the perfect make-ahead meal for a healthy, energizing lunch that actually keeps you full!
Ingredients
• For the Thai Peanut Dressing
• 1/3 cup / 80 ml water
• 1/4 cup / 64 g creamy peanut butter
• 2 tablespoons / 30 ml reduced-sodium soy sauce
• 1 teaspoon / 4 g sugar
• 1/4 teaspoon / 0.5 g ground ginger
• 1/8 teaspoon / 0.25 g crushed red pepper
• 1 clove garlic, minced
• For the Salad
• 1 cup / 240 ml water
• 1/2 cup / 90 g uncooked bulgur
• 2 cups / 300 g shelled sweet soybeans (edamame), thawed
• 1 medium red sweet pepper, seeded and cut into thin strips
• 1/2 cup / 60 g coarsely shredded carrot
• 1/2 cup / 80 g thinly sliced red onion
• 2 tablespoons / 8 g snipped fresh cilantro
• 4 cups / 120 g fresh spinach leaves
• 1/4 cup / 35 g chopped peanuts (optional)
Instructions
1. First, prepare the bulgur. In a medium saucepan, bring 1 cup of water to a boil. Stir in the uncooked bulgur, return to a boil, then reduce the heat to low. Cover and simmer for about 15 minutes, or until the bulgur is tender and has absorbed most of the liquid. Drain any excess water and transfer the cooked bulgur to a large mixing bowl.
2. While the bulgur cooks, make the Thai Peanut Dressing. In a small saucepan, combine 1/3 cup water, peanut butter, soy sauce, sugar, ground ginger, crushed red pepper, and minced garlic. Whisk constantly over medium-low heat for about 3 minutes. The mixture may look curdled at first, but keep whisking until it becomes smooth and slightly thickened. Set aside.
3. To the large bowl with the bulgur, add the thawed edamame, sliced red sweet pepper, shredded carrot, red onion, and fresh cilantro. Gently stir everything together until well combined.
4. To serve, create a bed of fresh spinach leaves on four individual plates. Top the spinach with a generous portion of the bulgur and vegetable mixture.
5. Drizzle the warm Thai Peanut Dressing generously over each salad. If desired, finish with a sprinkle of chopped peanuts for extra crunch and serve immediately.
Nutritional Information
• PER SERVING: 381 cal., 17 g total fat (3 g sat. fat), 0 mg chol., 420 mg sodium, 38 g carb., 12 g fiber, 25 g pro.
Pro Tips
• For a gluten-free version, simply substitute the bulgur wheat with an equal amount of cooked quinoa or brown rice.
• Meal prep this salad by cooking the bulgur and preparing the dressing ahead of time. Store them in separate airtight containers in the refrigerator for up to 3 days. Assemble just before serving to keep the spinach fresh.
• Feel free to customize your salad with other crunchy vegetables like chopped cucumber, shredded purple cabbage, or snap peas for extra color and nutrients.
• If your peanut dressing becomes too thick upon cooling, whisk in a teaspoon of warm water at a time until it reaches your desired consistency.
FAQ
Q: Is this vegetarian Thai peanut salad high in protein
A: Yes, this salad is an excellent source of plant-based protein, providing about 25 grams per serving. The protein comes from the hearty bulgur, protein-packed edamame, and the creamy peanut butter in the dressing.
Q: Can I make this Thai peanut salad gluten-free or vegan
A: Absolutely! To make it gluten-free, simply swap the bulgur wheat for an equal amount of cooked quinoa or brown rice. The recipe is naturally vegan as written, using all plant-based ingredients.
Q: How do I meal prep this salad for the week
A: This salad is perfect for meal prep. Cook the bulgur and prepare the Thai peanut dressing ahead of time. Store the bulgur mixture, the dressing, and the fresh spinach in separate airtight containers in the refrigerator for up to 3 days. Combine and dress just before serving to keep everything crisp and fresh.
Q: What can I use instead of bulgur in this salad
A: If you don’t have bulgur or prefer a gluten-free option, quinoa is an excellent substitute that maintains a similar texture and high protein content. Cooked brown rice or even farro (which contains gluten) would also work well in this recipe.
