Shredded Thai Salad with Avocado
Discover the refreshing flavors and vibrant colors of Shredded Thai Salad with Avocado, a delightful fusion of crisp vegetables, creamy avocado, and aromatic herbs, brought together by a zesty Thai-inspired dressing. Thai salads are known for balancing sweet, sour, salty, and spicy flavors, making each bite an exciting experience.
With roots in traditional dishes like Som Tum (green papaya salad), Thai salads have evolved worldwide to incorporate ingredients like avocado, adding a modern, nutritious twist.
This Shredded Thai Salad with Avocado is not only loaded with vitamins, fiber, and healthy fats, but also a feast for the eyes and palate. Unlike heavier salads, this recipe emphasizes freshness and crunch, offering a delicious way to enjoy more vegetables.
Avocado adds a rich creaminess that pairs perfectly with the crispness of shredded cabbage, carrots, and bell peppers, all tossed in a tangy lime and peanut dressing. Ideal for lunch, a light dinner, or a show-stopping side dish, this easy-to-make salad fits most dietary needs including vegetarian and gluten-free diets.
If you’re curious about the evolution of Thai salads or want to master the art of Thai cooking, reputable sources like Serious Eats offer insightful perspectives (https://www.seriouseats.com/thai-salad-recipes). Incorporate this Shredded Thai Salad with Avocado into your weekly menu for a healthy meal packed with bright flavors, nutrition, and that unique balance only Thai cuisine delivers.
Ingredients for Shredded Thai Salad with Avocado
- 2 cups finely shredded green cabbage
- 2 cups finely shredded red cabbage
- 1 large carrot, julienned or shredded
- 1 red bell pepper, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 1/2 small red onion, thinly sliced
- 1 cup sugar snap peas, thinly sliced
- 1 large ripe avocado, diced
- 1/2 cup fresh cilantro leaves, chopped
- 1/4 cup fresh mint leaves, chopped
- 1/4 cup roasted peanuts, roughly chopped (optional)
- 2 tablespoons toasted sesame seeds
- Fresh lime wedges, for garnish
- For the Thai Peanut Dressing:
- 3 tablespoons creamy peanut butter
- 2 tablespoons fresh lime juice
- 2 tablespoons rice vinegar
- 1 tablespoon soy sauce (or tamari for gluten-free)
- 1 tablespoon honey or maple syrup
- 1 clove garlic, minced
- 1 teaspoon fresh ginger, grated
- 1 teaspoon sesame oil
- 1-2 teaspoons Sriracha or chili garlic sauce (to taste)
- 2-3 tablespoons water (to thin the dressing as needed)
Instructions for Making Shredded Thai Salad with Avocado
- Prepare the vegetables: Shred the green and red cabbage, julienne the carrot, and thinly slice both bell peppers, red onion, and sugar snap peas. Place all the prepared vegetables into a large mixing bowl.
- Dice the avocado just before assembling to prevent browning. Also chop the fresh cilantro and mint leaves. Set aside.
- In a medium bowl, whisk together peanut butter, lime juice, rice vinegar, soy sauce, honey, garlic, ginger, sesame oil, and Sriracha. Add water one tablespoon at a time, whisking until you reach your desired consistency.
- Pour the Thai peanut dressing over the shredded vegetables. Toss well until everything is evenly coated.
- Add the chopped cilantro, mint, and half of the peanuts and sesame seeds. Toss again gently to combine.
- Carefully fold in the diced avocado to avoid mashing the pieces.
- Transfer the salad to a serving platter or individual bowls. Garnish with the remaining peanuts, sesame seeds, and fresh lime wedges.
- Serve immediately for the freshest taste, or cover and refrigerate for up to 2 hours before serving. Enjoy your Shredded Thai Salad with Avocado!
Nutritional Information
Shredded Thai Salad with Avocado is a powerhouse of nutrients, offering a balanced profile of healthy fats, fiber, vitamins, and minerals. The main ingredients—cabbage, carrots, peppers, and avocado—are particularly high in vitamin C, vitamin A, vitamin K, folate, and potassium.
Avocado contributes heart-healthy monounsaturated fats, supporting cardiovascular wellness and helping to keep you full longer. The use of fresh herbs like cilantro and mint provides additional antioxidants and anti-inflammatory properties.
The peanuts and sesame seeds not only add crunch but also plant-based protein and essential minerals such as magnesium and zinc. On average, a single serving (about 1/4 of the recipe) contains roughly 320-350 calories, 8-10g of protein, 20g of healthy fats, 35-40g of carbohydrates, and 8-9g of fiber.
The salad is naturally gluten-free and can be made vegan by swapping honey for maple syrup in the dressing. For more in-depth nutritional details, visit Healthline’s breakdown of avocado nutrition (https://www.healthline.com/nutrition/avocado-nutrition). As always, nutritional content can vary based on exact ingredient quantities and substitutions.
This well-balanced dish makes for a satisfying meal or a vibrant side that aligns with both healthy eating and delicious taste.
Wine/Beverage Pairings With Shredded Thai Salad with Avocado
Shredded Thai Salad with Avocado is refreshingly light and pairs well with a range of beverages. For an alcoholic pairing, opt for a crisp, aromatic white wine such as Sauvignon Blanc or Riesling, both of which complement the salad’s citrus and herbal notes while balancing its mild heat.
An unoaked Chardonnay is also a good choice if you prefer something richer. For non-alcoholic options, try a sparkling lime water, Thai iced tea (minus the added sugar for a healthier option), or a ginger-infused cold brew for a refreshing kick.
Kombucha, particularly flavors like ginger-lemon or mango, provide a tangy complement to the Thai-inspired dressing and bring probiotic benefits. Coconut water can also be served for a hydrating, tropical touch, rounding out the salad experience.
Whether you’re looking for a wine pairing or a family-friendly mocktail, these beverages will elevate your meal and refresh your palate between bites.
Cooking Tips and Variations
Creating the perfect Shredded Thai Salad with Avocado is easy with a few key tips and tricks. First, always use the freshest vegetables available—this greatly enhances the salad’s crunch and flavor.
Try to shred the cabbage as thinly as possible for the best texture, and use a sharp knife or mandoline for uniform slices. If you enjoy a more pronounced Thai flavor, add a handful of Thai basil or a splash of fish sauce (if not vegetarian or vegan).
For a protein boost, top the salad with grilled shrimp, tofu, or shredded chicken. When preparing the Thai peanut dressing, start with less water and gradually increase until you reach the desired consistency; the dressing should coat the ingredients but not make them soggy.
If you’re meal prepping, keep the avocado and dressing separate until just before serving to prevent browning and sogginess. For more variety, incorporate spiralized zucchini, edamame, or sliced radishes. Making this salad nut-free? Substitute sunflower seed butter for peanut butter, and roasted pumpkin seeds for peanuts.
For a spicy kick, increase the amount of Sriracha or add finely chopped fresh chili. Finally, this salad can be served as a main course or a side—flexible for any occasion. For extra tips on creating outstanding Thai salads, consult the in-depth tutorials found on The Kitchn (https://www.thekitchn.com/how-to-make-thai-papaya-salad-221127).
Serving Suggestions
Serving Shredded Thai Salad with Avocado is as visually impressive as it is delicious. For a beautiful presentation, use a large, shallow salad bowl or a wide platter that showcases the vibrant mix of colors from the cabbage, carrots, bell peppers, and avocado.
Arrange the avocado cubes on top just before serving to prevent browning and keep the presentation pristine. Garnish the dish with extra chopped peanuts, sesame seeds, and a generous sprinkle of fresh herbs.
Provide lime wedges on the side so each diner can add a fresh squeeze to their liking, enhancing the salad’s tangy profile. If serving this salad as a main course, add a protein such as grilled tofu, shrimp, or chicken for added substance.
To make this dish a show-stopping starter or side at a barbecue or picnic, prepare the salad base in advance and simply fold in the avocado and dressing right before serving.
For picnics or meal prep, layer the dressing at the bottom of a jar, followed by the heartiest vegetables and finish with the avocado and greens on top; shake to combine when ready to eat.
The salad also pairs excellently with jasmine rice or rice noodles for a more filling meal. No matter the occasion, Shredded Thai Salad with Avocado brings a touch of elegance and fresh flavor to the dining table.
Shredded Thai Salad with Avocado Health Benefits
Shredded Thai Salad with Avocado is brimming with healthful benefits, making it a smart choice for those pursuing nutrient-dense meals. The variety of raw vegetables in the salad provide fiber, which aids in digestion and helps regulate blood sugar levels.
Cabbage and carrots are rich in antioxidants and essential vitamins like vitamin C and A, supporting a strong immune system and good vision. Avocado delivers heart-healthy monounsaturated fats, potassium, and folate, contributing to reduced inflammation, better cholesterol levels, and heart health.
Fresh herbs such as cilantro and mint lend additional vitamins, antioxidants, and phytonutrients known for their detoxifying and stress-reducing effects. Peanuts and sesame seeds add plant-based protein and healthy fats, promoting satiety and muscle repair.
The Thai peanut dressing uses wholesome ingredients like ginger and garlic, which have natural anti-inflammatory and immune-boosting properties. This salad is also dairy-free and can be made gluten-free, fitting a wide array of dietary preferences.
For those focused on maintaining a balanced diet, incorporating lots of colorful, plant-based ingredients like those found in Shredded Thai Salad with Avocado is highly recommended by nutritionists.
FAQs About Shredded Thai Salad with Avocado
Can I prepare Shredded Thai Salad with Avocado in advance?
Yes, you can shred and slice all vegetables and make the dressing ahead of time. However, for best texture and freshness, add the avocado and toss with the dressing just before serving to prevent browning and sogginess.
Is Shredded Thai Salad with Avocado suitable for vegans?
Absolutely. Simply use maple syrup instead of honey in the Thai peanut dressing and ensure your soy sauce is vegan-friendly for a completely plant-based meal.
What proteins can I add to Shredded Thai Salad with Avocado?
Grilled shrimp, chicken breast, tofu, or tempeh make excellent add-ins. Each complements the bold flavors while providing a protein boost, turning the salad into a well-rounded main dish.
Can I make Shredded Thai Salad with Avocado nut-free?
Yes. Substitute peanut butter with sunflower seed or tahini in the dressing, and swap peanuts for roasted pumpkin seeds or leave them out altogether.
How do I store leftovers of Shredded Thai Salad with Avocado?
Store leftovers in an airtight container in the refrigerator for up to 2 days. If possible, keep the avocado and dressing separate until ready to use for optimal freshness.
Shredded Thai Salad with Avocado captures the essence of Thai cuisine with its harmonious balance of fresh vegetables, creamy avocado, crunchy toppings, and zesty Thai peanut dressing. Whether you’re serving it as a light main dish or a vibrant side, this salad brings together a medley of flavors, colors, and nutrients, making it a smart choice for any meal. Its versatility, ease of preparation, and health benefits ensure that it’s a recipe you’ll return to again and again. Next time you crave something refreshing, nourishing, and full of flavor, turn to Shredded Thai Salad with Avocado—an irresistible dish that delights the senses and supports your well-being.
Ingredients
- 2 cups shredded green cabbage
- 1 cup shredded carrots
- 1 red bell pepper, thinly sliced
- 2 green onions, sliced
- 1/2 cup fresh cilantro leaves, chopped
- 1/4 cup roasted peanuts, chopped
- 1 avocado, peeled, pitted, and sliced
- 2 tablespoons lime juice
- 2 tablespoons soy sauce
- 1 tablespoon honey
- 1 tablespoon toasted sesame oil
- 1 teaspoon grated fresh ginger
Instructions
-
1In a large salad bowl, combine the shredded cabbage, carrots, bell pepper, and green onions.
-
2In a small bowl, whisk together lime juice, soy sauce, honey, toasted sesame oil, and grated ginger to make the dressing.
-
3Drizzle the dressing over the salad and toss until all the vegetables are evenly coated.
-
4Add chopped cilantro and half of the chopped peanuts, and toss gently to combine.
-
5Top the salad with sliced avocado and sprinkle with the remaining peanuts before serving.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
Did you make this recipe?
Please consider Pinning it!!
