Crunchy Thai Salad in a Jar is an explosion of texture, colour, and flavour, perfect for a satisfying and portable meal. This layered delight starts with tender rice noodles, paired with crunchy cabbage, vibrant carrots, protein-packed edamame beans, and fresh lettuce. Spring onions add a mild zing, while a creamy peanut dressing made from peanut butter, soy sauce, and water ties everything together with a nutty, umami-rich flavour. Finished with a sprinkling of peanuts for extra crunch, it’s the ideal combination of taste and nourishment that fits perfectly into a jar, making it easy for meal prep or on-the-go dining.

Health Benefits:

Balance of Macronutrients:

• The rice noodles provide a quick source of carbohydrates, ensuring sustained energy. Paired with protein-rich edamame beans and healthy fats from peanuts and peanut butter, the salad creates a balanced meal that promotes fullness and muscle recovery.

Rich in Vitamins and Minerals:

• The finely sliced cabbage offers powerful antioxidants, such as vitamin C, which supports immunity and skin health, as well as fibre for digestive health. Carrots contribute beta-carotene, which promotes eye health and helps reduce inflammation. Spring onions add vitamins A, C, and K, essential for blood clotting and immune function.

Healthy Plant-Based Proteins:

• Edamame beans serve as an excellent plant-based source of complete protein, providing the body with essential amino acids while being low in saturated fat.

Heart-Healthy Fats:

• Peanuts and peanut butter offer unsaturated fats that are beneficial to heart health, helping to reduce bad cholesterol levels while providing essential nutrients like magnesium.

Gut Health Boost:

• The fresh vegetables and greens, particularly cabbage and lettuce, are rich in dietary fibre, which aids digestion and promotes a healthy gut microbiome.

Low-Calorie, Nutrient-Dense Meal:

• Crunchy Thai Salad in a Jar is packed with nutrients while remaining relatively low in calories, making it a guilt-free yet nourishing choice for weight management.

This vibrant salad is not just a delight for your taste buds but a wholesome powerhouse of nutrients that supports overall wellness, making it a perfect addition to your regular meals.

Crunchy Thai Salad in a Jar

Katarina Tawiri

A vibrant and nourishing meal prep option, the Crunchy Thai Salad in a Jar layers colourful, crisp veggies like cabbage, carrots, and lettuce with protein-packed edamame, rice noodles, and peanuts. Topped with a creamy peanut butter and soy sauce dressing, this quick, flavour-packed lunch can be prepared in advance for a fresh and convenient meal on the go.

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Course Salad

Servings 4 servings

Ingredients

  

1x2x3x

Dressing

• 4 tbsp peanut butter
• 3 tbsp soy sauce
• 3 tsp sriracha sauce
• ½ cup water

Layers in Jar

• the dressing
• 125 grams rice noodles cooked in hot water
• 2 cups cabbage sliced finely
• 2 cups edamame beans thawed
• 2 cups carrot grated
• 4 cups lettuce
• 1 cup peanuts

Instructions

 

• Fill layers into the glass jars as listed above. Make sure all ingredients are cool when filled into the jar. You can add the peanuts before serving, so they remain crunchy. Be creative and make up your own jars, but keep the dressings at the bottom of the jars
• Rice noodles can be replaced with any pasta or even starchy vegetables. I used roasted pumpkin as you can see in the photo.

  Cabbage can be replaced by bok choy, broccoli or cauliflower.

  Edamame can be replaced by chickpeas, beans or lentils

  Carrots can be replaced by celery or grated kūmara

  Spring onions can be replaced by chives or red onion

  Lettuce can be replaced by spinach

Keyword plant-based, Salad in a jar, thai, vegan, wfpb

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