This Thai Peanut Dense Bean Salad is the ultimate high-protein, no-cook meal prep salad, ready in under 20 minutes. Loaded with edamame, chickpeas, crisp red cabbage, sweet mango, and crunchy vegetables, it’s all tossed in a creamy, tangy peanut-lime dressing. Serve it straight from the bowl, over greens, or alongside rice and tofu for a complete meal.
Every day on social media, there’s a new food trend. Eat collagen! More fiber! Proteinmaxx! Raw milk! It can be overwhelming to sift through the noise for the food trends that actually make a difference in the way you feel each day, and the ones that will help you get your nutrients in a delicious way.
Bean salads, though? Those are a trend I can get behind, and a dish I’ve been making since before it was trendy, simply because it’s so dang delicious, nourishing, and filling. This herby marinated white bean salad with shallots & tomatoes has been around the block for a while, and this miso sesame dense bean salad is also in its heyday. A more recent favorite is this Mediterranean white bean salad, loaded with artichoke hearts, capers, and tomatoes. SO good, and they all make for the most perfect meal-prep summer lunch. But the newest addition to my bean salad lineup? This Thai Peanut Dense Bean Salad, and after testing it a few times…it just might be my new summer favorite.
What makes this one special is ripe mango. It sounds unexpected, but the sweet, juicy bite against the salty, savory peanut dressing is a special kind of magic. The rest of the bowl is crisp red cabbage, bell peppers, green onions, and carrots, all held together by a peanut-lime dressing that I could eat with a spoon.
I tested this one a few times before landing on the final version, and the mango was the star every single time. If you don’t have mango (out of season, or just not ripe), this salad is still fantastic without it, but its addition takes things to the next level.
For serving, it’s fantastic straight from the bowl and filling enough to be a complete meal on its own. To take it further, I love adding sautéed tofu, pan-seared in tamari and sesame oil, with an extra drizzle of peanut sauce on top. More protein, more pizazz.
Why you’ll love this Thai Peanut Dense Bean Salad
- Easy to make in less than 20 minutes
- Packed with plant-based protein: edamame and chickpeas together deliver roughly 15g of protein per serving, so they keep you full.
- The creamy peanut-lime dressing is absolutely addictive and comes together in minutes in one bowl
- Naturally vegan and gluten-free with no modifications needed
- The mango adds a bright, juicy sweetness
- Incredible for meal prep: it gets even better as it sits, and the beans soak up the dressing
- Endlessly versatile: eat it straight from the bowl, pile it over greens, or serve it alongside rice and your favorite protein
Serving suggestions
This salad is a total dream straight from the bowl. Here are a few ways to make it even more satisfying:
- Over greens: spoon it generously over butter lettuce, little gem, or romaine, then add an extra drizzle of peanut dressing. The dressing doubles as a salad dressing, and it’s wonderful.
- With rice: serve it alongside a scoop of jasmine or brown rice to stretch it further and make it extra hearty.
- With protein: adding sautéed or baked tofu, tempeh, or your favorite meat makes this extra filling! I love pan-searing tofu in a little tamari and sesame oil to keep the flavors cohesive.
- As a wrap: stuff it into large butter lettuce cups or rice paper rolls for a handheld version.
- At a potluck or BBQ: pile it high in a large bowl and hold off on adding the peanuts, sesame seeds, and herbs until just before serving for maximum freshness and visual impact.
How to store your bean salad
This salad stores beautifully, making it one of the best recipes in your meal prep rotation. Store it in an airtight container in the fridge for up to 4 days.
A few tips for keeping it fresh: if you’re planning to serve it over greens, keep the greens separate and assemble right before eating so they don’t wilt. The same goes for the mango. If you prefer it to stay firm, add it fresh each day rather than mixing it in from the start.
This recipe is not freezer-friendly, as the texture of the beans and vegetables won’t hold up well after freezing.
Happy dense bean salad making. Enjoy!!
Thai Peanut Dense Bean Salad
Ingredients
Thai Peanut Dressing
- 1/3 cup natural peanut butter, creamy for a smooth sauce, or crunchy for a little extra crunchiness
- 2 tablespoon soy sauce or tamari, keeps it GF
- 2 tablespoon rice vinegar
- 1 tablespoon toasted sesame oil
- 1 tablespoon maple syrup
- Juice of 1 lime
- 1 tablespoon fresh ginger, finely grated
- 2 cloves garlic, grated
- 1-2 tablespoons chili garlic sauce or sambal oelek, adjust to heat preference
- 1-3 tablespoons warm water to thin, add a tablespoon at a time
Salad
- 1 bag (10 oz) shelled edamame beans, thawed (or 2 cups frozen edamame, thawed)
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 cups shredded red cabbage, about 1/4 small head
- 1 large mango, peeled, cored, and diced (about 1.5 cups) — ripe but firm
- 1 red bell pepper, finely diced
- 4 green onions, thinly sliced
- 2 carrots, shredded
- 1/4 cup fresh Thai basil leaves, roughly chopped (sub regular basil if unavailable)
- 1/4 cup fresh mint leaves, roughly chopped
Toppings:
- 1/3 cup roasted peanuts, roughly chopped
- 2 tbsp toasted sesame seeds
- Extra lime wedges
- Chili flakes or sliced fresh chili for heat
Instructions
Make the dressing:
- Whisk peanut butter, tamari, rice vinegar, sesame oil, maple syrup, lime juice, ginger, garlic, and chili garlic sauce together in a bowl or jar. The mixture will look thick. Add warm water 1 tablespoon at a time, whisking after each addition, until the dressing is smooth and pourable but isn't too thin. It should be drizzleable, but not runny. Taste and adjust: add more lime for brightness, more tamari for saltiness, more maple for sweetness, more chili for heat.1/3 cup natural peanut butter, 2 tablespoon soy sauce or tamari, 2 tablespoon rice vinegar, 1 tablespoon toasted sesame oil, 1 tablespoon maple syrup, Juice of 1 lime, 1 tablespoon fresh ginger, 2 cloves garlic, 1-2 tablespoons chili garlic sauce or sambal oelek, 1-3 tablespoons warm water to thin
Build the salad:
- In a large bowl, combine edamame, chickpeas, red cabbage, mango, bell pepper, green onions, and shredded carrots. Toss well to distribute everything evenly.1 bag (10 oz) shelled edamame beans, 1 can (15 oz) chickpeas, 2 cups shredded red cabbage, 1 large mango, 1 red bell pepper, 4 green onions, 2 carrots
- Pour about two-thirds of the dressing over the salad and toss thoroughly to coat. Taste and add more dressing as needed. Fold in the Thai basil and mint.1/4 cup fresh Thai basil leaves, 1/4 cup fresh mint leaves
- For best results, let the salad sit for 20 minutes before serving so the beans absorb the dressing and the cabbage softens slightly. It gets even better after a few hours in the fridge.
- Just before serving, scatter roasted peanuts, sesame seeds, and more herbs over the top. Serve with extra lime wedges and chili on the side for added heat.1/3 cup roasted peanuts, 2 tbsp toasted sesame seeds, Extra lime wedges, Chili flakes or sliced fresh chili for heat
