This Chickpea Thai Quinoa Salad is gluten-free, easy to make, and deliciously healthy. Quinoa, chickpeas, carrots, cabbage, and cilantro are topped with a creamy peanut dressing for a quick and hearty meal that is ready in just 15 minutes!
If you've been a VNutrition reader for a while, you probably know I'm a Thai food fanatic. Remember my Thai Basil Noodles and Easy Peanut Noodles? I even made my own Easy Peanut Sauce to throw on just about anything I can think of.
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Why You'll Love This Recipe
So it shouldn't surprise you that I combined all of my favorite Thai flavors into an easy-to-make Thai quinoa salad! This recipe is:
- Fast & Easy. You'll have a filling meal ready for eating in just 15 minutes!
- Allergen Friendly. It's gluten-free and soy-free, meaning you can feel free to nom it all down!
- Wholesome & Healthy. Packed with crunchy veggies, protein-heavy, chickpeas, and heart-healthy whole grains, this is a meal you can feel very good about eating.
Ingredients & Substitutions
- Quinoa - Any color will do here! Be sure to rinse the quinoa before cooking to remove any bitterness.
- Chickpeas - Canned chickpeas are one of my favorite pantry staples. Just open, drain, and rinse and you're ready to go! Oh, and don't toss the liquid if you like to bake; known as aquafaba, that stuff is vegan baker's gold.
- Cabbage - Red, green, or white cabbage will both work here, but I love the vibrant purple in this grain bowl.
- Carrot - Again, any color will do!
- Cilantro - Fresh cilantro adds tons of fresh, herbaceous goodness here. If you aren't a fan, opt for parsley, mint, or Thai basil instead.
- Peanut Butter - Opt for creamy peanut butter to make your dressing. Also, be sure to reach for natural peanut butter without any added sugar or hydrogenated fat to keep it nice and healthy.
- Vegetable Broth - I always keep some Better Than Bouillon in the fridge so veggie broth is never far from reach.
- Tamari - This is a gluten-free version of soy sauce, but you can use the regular kind if gluten isn't a problem for you. If soy is off the table, trade in liquid aminos (not GF) or coconut aminos (GF).
- Lime Juice - Fresh is far superior to the jarred stuff. To get the most juice out of your fruit, give it a firm roll on the countertop for about 10-15 seconds before cutting into it.
- Maple Syrup - Feel free to use your sweetener of choice. Agave nectar, brown sugar, coconut sugar, or date syrup will all do the trick.
- Rice Wine Vinegar - I love the light, almost floral taste of rice wine vinegar, but you can use apple cider vinegar in a pinch.
- Garlic Powder & Onion Powder - Keep these allium powders in your cabinet for a quick burst of flavor without busting out your cutting board, getting sticky fingers, or bursting into tears.
- Sriracha - While this is an optional addition, I highly recommend it for a bit of heat and delicious flavor. You can also swap in sambal oelek if that's what you have on hand.
How To Make Thai Quinoa Salad
This simple Thai quinoa salad couldn't be easier to assemble. Here's how it's done:
Step 1: Veggies. Add all salad ingredients to a bowl.
Step 2: Dressing. In a separate bowl whisk the ingredients to make the peanut dressing. Add more veggie broth or water if you would like a thinner consistency. Note: you might not need all of the dressing.
Step 3: Toss. Add dressing to salad ingredients and toss until combined. Enjoy!
Variations
This delightfully filling, crunchy, and refreshing Thai quinoa salad is pretty perfect as is, but taste is entirely subjective. Here at V Nutrition and Wellness, I want to encourage all of my readers to make the foods that bring them the most joy possible! Here are a few customizations you can make:
- Add extra protein. Try my Tofu Crumbles, Grilled Tofu Steaks, Tasty Marinated Tofu, Vegan Chicken Strips, Popcorn Tofu Nuggets, or Tempeh Crumbles.
- Make it extra spicy. Add a drizzle of sriracha or sambal oelek to the top to amp up the flavor.
- Swap out the veggies. I'm a sucker for all things cabbage, but you can also opt to use different lettuces. Or try a different grain like wheat berries or barley if you prefer!
Expert Tips & Tricks
- Keep it crunchy! If I know I'll be storing the salad in the fridge for a few days, I keep the peanut dressing separate so things don't get too soggy.
- Meal prep for weekday success! I often use the tips I share in my Vegan Meal Prep post to make everything easier for mealtimes. By pre-making the quinoa and peanut sauce on the weekend you're basically set for an easy dinner or lunch. You would just have to slice the veggies which you can do in minutes with a mandolin (check out my must have kitchen tools for a plant-based kitchen).
- Convenience is king. Another option for those veggies is to buy them already sliced. My grocer has both carrots and red cabbage pre-grated/sliced. It saves so much time and hassle on a busy night.
Nutrition Information
People are always asking me: "Will I get enough protein on a plant-based diet?" and I always answer that they will so long as you're eating a healthy, well-rounded meal.
My Thai Quinoa Salad includes both quinoa AND chickpeas, both of which add lots of protein and fiber.
Quinoa is considered a "complete" protein because it contains all the essential amino acids that our body can't make itself. It also contains good amounts of folate, magnesium, iron, fiber, and zinc.
Besides protein, chickpeas are a healthy source of carbohydrates, fiber, manganese, and folate.
FAQs
Yep! It'll last for about 3 days in the fridge. If you plan on keeping it for longer, store the grains, veggies, and dressing separately to keep it from getting soggy.
Feel lucky! That creamy peanut sauce is one of my all-time favorite things for dipping veggies, tempeh, or tofu into. Use it to dress up anything from avocado toast to crudites!
Sure! Simply swap the peanut butter for tahini (sesame butter) or sunflower seed butter instead.
Other Tasty Quinoa Recipes
If you make this recipe and LOVE IT, please give it 5 stars ⭐⭐⭐⭐⭐!
📖 Recipe
Easy Chickpea Thai Quinoa Salad with Peanut Dressing
Ingredients
- 1.5 cups cooked quinoa
- 1 can (15 oz) chickpeas (drained and rinsed)
- 2 cups red/purple cabbage
- 1 large carrot grated (about 1 cup)
- .5 cup cilantro chopped
Creamy Peanut Dressing
- ¼ cup peanut butter (the creamy kind)
- 3 TB vegetable broth or water (more if needed)
- 2 TB tamari
- 2 TB fresh lime juice
- 1 teaspoon maple syrup
- 2 TB rice wine vinegar
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon sriracha (optional but tasty)
Instructions
- Add all salad ingredients to a bowl.
- In a separate bowl whisk the ingredients to make the peanut dressing. Add more veggie broth or water if you would like a thinner consistency. Note: you might not need all of the dressing.
- Add dressing to salad ingredients and toss until combined. Salad will last in the fridge for about 3 days.*
Notes
Nutrition
PLEASE NOTE: Nutritional information data is computer generated and only an estimate so it should be used only as a guide.
Mary Ellen Valverde MS, CNS, LDN is a Licensed Nutritionist and Certified Nutrition Specialist who empowers vegans to feel confident in creating sustainable habits that align with their values and health goals. She shares easy gluten-free plant-powered food to nourish your body + satisfy your tastebuds. Mary Ellen's recipes and nutrition info have been featured on Yahoo News, Parade, VegNews, LIVESTRONG, Dr. Axe, Greatist, LIVEKINDLY, Brit+Co, Well+Good, and more.
Meg says
So easy and delicious.
Mary Ellen Valverde | VNutrition says
So glad you enjoyed, Meg!
Linda Lee says
Do the nutritional values printed apply to the whole recipe or to a single portion size? I’m looking for fasting day recipes. Thanks.
Mary Ellen Valverde | VNutrition says
Hi Linda, they are for each portion/serving. This recipe has 4 servings. I hope you enjoy if you try them!
Mare Sommers says
Loved this salad! Even added chicken to it for one meal
Mary Ellen says
So glad you enjoyed it, Mare!
Beth says
This is so good! And surprisingly filling 🙂 I'm sure it will be added to a regular lunch routine! Thanks for posting.
Mary Ellen says
I'm so happy you enjoyed it Beth! It's one of my go-tos for lunch too!
luna trapani says
How much is one serving? Like in cups?
Mary Ellen says
Hi Luna, I would say about a cup to cup and a half but I haven't really measured. I usually just separate the whole thing into 4 servings.
Lydia says
Hi, I feel like I am being silly here but do you cook a cup and a half of quinoa or do you need a cup and a half of the cooked stuff if that makes sense? Also if the later how much uncooked do I need? Thanks! x
Mary Ellen says
No not sill at all, Lydia! That probably means I'm not explaining myself as well as I should in the post. The cup and a half is if the quinoa is already cooked. Quinoa usually triples when it's cooked so cooking about a half of a cup with 1 cup of water should give you 1.5 cups cooked.
Lydia says
Brilliant, thank you! As you can see me and quinoa are relatively new friends 😉 Love the recipie and can't wait to try it x
Mary Ellen says
Sometimes quinoa can be fickle but you'll get used to cooking it after a while. I hope you enjoy when you get a chance to try it!
Ang says
I found your recipe on http://www.thishealthykitchen.com and it was so easy and quick to make. I used the food processor to slice and shred, while hubby made the dressing. It was so delicious and well received by our guests as well. I love the Thai inspired dressing!
Mary Ellen says
I'm so glad you liked the salad Ang! What a great idea to use the food processor to slice and shred - I'm totally doing that next time!
Ang says
I made this salad (I used the food processor to slice the cabbage and grate the carrots) while hubby made the peanut butter dressing. We doubled the recipe because I love having extra salad in the fridge! It was so super quick and easy (I already had boiled some quinoa earlier in the morning) and tastes great! I love the Thai inspired dressing!
Mary Ellen says
Sound like you and your husband have salad making down pat! Having that quinoa ready is a huge time saver! So glad you enjoyed!
Jasmin | VeeatCookBake says
I love thai cuisine. This must taste amazing 🙂 It is on my list 🙂
Mary Ellen says
Thanks so much Jasmin!
Erin says
I just tried to make peanut sauce last night and it didn't go well. LOL I'm excited to try this recipe next time!
gemma says
sounds like a great lunch for gym days!
Mary Ellen says
Yes totally!
Jennifer says
This dish really does have it all, doesn't it? COLORFUL! Love it! And that sauce....YUMMO!
Sorry it's been so long since my last comment! I have been reading here and there 🙂 Hope you are well!
Mary Ellen says
Thanks Jennifer! Hope all is well with you too!
Christine @ Run Plant Based says
Yum, this looks awesome. Agreed on any sort of peanut butter recipe - thanks!
Mary Ellen says
Thanks Christine!
Tania | Fit Foodie Nutter says
Chickpeas and quinoa are my true kitchen staples, so this salad would be right up my street! Great dish for a meal prep too.
Mary Ellen says
Thank you so much Tania! I always have those on hand as well!
Kari @ bite-sized thoughts says
I love Thai flavours and the look of this dish!
Mary Ellen says
Thanks Kari!
Jen says
This meal is right up my alley! I love love love thai food - and this is definitely a healthier spin. Thanks for sharing such a creative recipe. Can't wait to try it.
Mary Ellen says
Thank you so much Jen! Thai food is one of my obsessions! I hope you enjoy if you get to try it!
Mary Ellen says
Thanks so much Jen! Thai food is sooo good!
vicki says
This looks great! Always looking for an excuse to eat more peanut butter dressing!
Mary Ellen says
Thanks Vicki!
Randi Tisdall says
This looks delicious!!!! I love quick meals like this- especially with peanut butter. *drools*
Mary Ellen says
thank you Randi! Peanut butter is amazing!