Asian Chopped Salad Recipe with Ginger Peanut Dressing (2024)

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You’ll want this Asian Chopped Salad with Ginger Peanut Dressing on repeat all year. It’s the perfect balance of fantastic flavor paired with healthy, simple ingredients-like crunchy fresh vegetables, peanuts, ginger, edamame, and much more. Top off this vibrant, colorful salad with tangy peanut dressing for a nourishing plant-based lunch or dinner. Following a special diet? It’s gluten-free, vegan, and low FODMAP friendly too!

Asian Chopped Salad Recipe with Ginger Peanut Dressing (1)
  • It’s the ultimate pairing of healthy meets delicious.
  • It’s easy to meal prep ahead of time and keeps well in the fridge.
  • It’s super versatile. Check out the list of ingredients for swaps and substitutions.

Asian Chopped Salad Recipe Ingredients

Ginger Peanut Asian Dressing Ingredients

Asian Chopped Salad Recipe with Ginger Peanut Dressing (2)
  • Oil. Avocado oil provides a tasty, neutral flavor, but any heart-healthy monounsaturated fat, like extra-virgin olive oil, will do!
  • Acid. I use a combination of rice vinegar and lime juice. Other options include white balsamic vinegar, lemon juice, or orange juice.
  • Nut Butter. Peanut butter is my go-to. But you can also use almond butter or cashew butter and swap the peanuts in the salad for almonds or cashews.
  • Sweetener. A little maple syrup adds a hint of sweetness. Feel free to omit or substitute honey (not vegan).
  • Seasonings. Garlic (omit or use garlic-infused oil for a low FODMAP option), fresh ginger, and gluten-free Tamari soy sauce. Pro tip! Be sure to read labels as not all tamari is gluten-free. You can also use Bragg’s amino acids in place of the gluten-free tamari.

Asian Chopped Salad Ingredients

Asian Chopped Salad Recipe with Ginger Peanut Dressing (3)
  • Fresh Cabbage. Red Cabbage and Napa Cabbage, aka Chinese Cabbage, are my go-to’s in this Asian Chopped Salad. No cabbage? Make this with chopped leafy green veggies like kale or romaine lettuce.
  • Chopped Vegetables. Like carrots, red bell pepper (use any colorful bell peppers on hand), and radishes.
  • Fresh Herbs. I love this with lots of fresh cilantro, but feel free to omit it if that’s not your thing, and add other Asian-inspired herbs like Thai basil, chives, or mint.
  • Protein. Pre-shelled/cooked edamame and peanuts add a boost of plant-based protein. But feel free to add various nuts (I think cashews would be fabulous), crispy chickpeas, or crumbled tempeh.
  • Optional: Chopped green onions, sesame seeds, snow peas, snap peas, or a drizzle of sesame oil.

How to Make Asian Chopped Salad

Asian Chopped Salad Recipe with Ginger Peanut Dressing (4)

You can make this Asian Chopped Salad lickety-split (20 minutes-LOL!), and you should be able to find all of the ingredients at your local grocery store.

  1. Make the dressing. Blend all peanut sauce ingredients in a blender until smooth and creamy. Feel free to make the dressing ahead of time and store it in an airtight container in the refrigerator.
  2. Chop the cabbage and veggies. Time-saving tip! By pre-chopped veggies, shredded carrots, and coleslaw mix for a super quick, easy, yet still delicious Asian Chopped Salad!
  3. Add the cabbage, veggies, edamame, peanuts, and dressing (to taste) to a large bowl. Toss well and serve.

Asian Chopped Salad Nutritional Information & Health Benefits

Asian Chopped Salad Recipe with Ginger Peanut Dressing (5)
  • A main dish serving is ~ two cups with 430 calories, 12 grams of protein, and 7 grams of fiber.
  • This recipe is gluten-free, vegan, and easy to make low FODMAP.
  • Avocado oil is rich in anti-inflammatory and heart-healthy monounsaturated fats.
  • Cabbage and other cruciferous vegetables (like arugula, bok choy, broccoli, Brussels sprouts, cauliflower, kale, and more) are nutrition superstars. Regular consumption of cruciferous vegetables may help lower inflammation, improve blood sugar control, balance hormones, promote heart health, and reduce the risk of cancers. (1)
  • Nuts, vegetables, and legumes (edamame) are all MIND diet-friendly foods to promote brain health and reduce Alzheimer’s risk.
Asian Chopped Salad Recipe with Ginger Peanut Dressing (6)

Asian Chopped Salad FAQs

Absolutely! Both the Asain dressing and salad are easy to meal prep ahead of time. I mix and store the sauce in a mason jar. And, the chopped salad vegetables keep nicely in the fridge for a few days, making this a fabulous make-ahead meal!

You can make a light lunch or dinner from this Asian Chopped Salad. Or, if you eat meat, enjoy it with grilled chicken breast, leftover rotisserie chicken, or some yummy pan-seared salmon.

Like any regular salad, the healthfulness depends on what you add (or don’t add) to it. I’ve skipped the crunchy chow mein noodles, and wonton strips added to many restaurant-style Asian salads and used heart-healthy avocado oil in the dressing to keep the calories and saturated fat down. In addition, I’ve added many cruciferous fiber-rich veggies to keep this Asian salad recipe flavorful yet nutritious.

P.S. It’s Harry approved too!

I recently updated this post and had to share this photo of my sweet Harry the Labradoodle (who passed away last year) after he ate (stole!) the peanuts the first time I made this Asian Chicken Salad recipe. LOL!

Asian Chopped Salad Recipe with Ginger Peanut Dressing (7)
Asian Chopped Salad Recipe with Ginger Peanut Dressing (8)

Crunchy Asian Chopped Salad with Peanut Dressing

This Asian Chopped Salad with Napa Cabbage and Peanut Dressing, is loaded with healthy, crunchy veggies, peanuts, and edamame. Top it off with this tangy peanut dressing for a nourishing lunch or dinner.

5 from 3 votes

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Prep Time: 20 minutes minutes

Total Time: 20 minutes minutes

Servings: 4 main servings or 8 side servings

Ingredients

Peanut Dressing

  • 3/4 cup avocado oil
  • 1/4 rice wine vinegar
  • Juice from 1/2 of a lime
  • 1 tablespoon peanut butter
  • 1 tablespoon maple syrup or honey
  • 1 clove garlic
  • 1 teaspoon fresh minced ginger
  • 1 teaspoon gluten-free tamari, or to taste

Salad

  • 2 cups chopped Napa cabbage
  • 2 cups chopped red cabbage
  • 1 cup thinly sliced carrots
  • 1 cup chopped red peppers
  • 1 cup chopped cilantro
  • 1/2 cup chopped radishes
  • 1 cup shelled and cooked organic edamame
  • 1/2 cup peanuts
  • 1/2 cup peanut dressing , or more to desired taste

Instructions

  • Make the dressing by combining all the ingredients in a high speed blender, and blend until smoothy and creamy. Set aside or refrigerate until ready to use.

  • Chop/cut the cabbage, carrots, red peppers. cilantro, and radishes, and place them in a large serving bowl.Add the edamame and peanuts, and toss well to combine.

  • Add 1/2 cup (or more to taste) of the dressing to the salad and toss well before serving, or serve the dressing on the side. You will probably have dressing left over.

Notes

Low FODMAP Option: Omit garlic in the dressing or use garlic-infused oil.

Dressing Ingredient Swaps (not all are low FODMAP)

  • Oil. Avocado oil provides a nice, neutral flavor, but any heart-healthy monounsaturated oil, like extra-virgin olive oil, will do!
  • Acid. I use a combination of rice vinegar and lime juice. Other options include white balsamic vinegar, lemon juice, or even orange juice.
  • Nut Butter. Peanut butter is my go-to. But you can also use almond butter or cashew butter and swap the peanuts in the salad for almonds or cashews.
  • Sweetener. A little maple syrup adds a hint of sweetness. Feel free to omit or substitute honey (not vegan).
  • Seasonings. Garlic (omit or use garlic-infused oil for a low FODMAP option), fresh ginger, and gluten-free Tamari soy sauce. Pro tip! Be sure to read labels as not all tamari is gluten-free. You can also use Bragg’s amino acids in place of the gluten-free tamari.

Salad Ingredient Swaps & Options

  • Fresh Cabbage. Red Cabbage and Napa Cabbage, aka Chinese Cabbage, are my go-to’s in this Asian Chopped Salad. No cabbage? Make this with chopped leafy green veggies like kale or romaine lettuce.
  • Chopped Vegetables. Like carrots, red bell pepper (use any variety of colorful bell peppers you have on hand), and radishes.
  • Fresh Herbs. I love this with lots of fresh cilantro, but feel free to omit it if that’s not your thing, and add other Asian-inspired herbs like Thai basil, chives, or mint.
  • Protein. Pre-shelled/cooked edamame and peanuts add a boost of plant-based protein. But, feel free to add any variety of nuts (I think cashews would be fabulous), crispy chickpeas, or crumbled tempeh.
  • Optional: Chopped green onions, sesame seeds, snow peas, snap peas, or a drizzle of sesame oil.

Nutrition Information: Is based on 4 main-dish servings (~ 2 cups each)

Nutrition

Serving: 2cups | Calories: 430kcal | Carbohydrates: 22g | Protein: 12g | Fat: 35g | Saturated Fat: 5g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 21g | Trans Fat: 0.003g | Sodium: 116mg | Potassium: 782mg | Fiber: 7g | Sugar: 10g | Vitamin A: 7401IU | Vitamin C: 91mg | Calcium: 122mg | Iron: 3mg

EA Stewart, RD | Registered Dietitian Nutritionist

Course Dinner, Lunch

Cuisine Asian, Gluten Free, Grain Free, Low FODMAP, MIND Diet, Vegan, Vegetarian

Keyword chopped salad recipe

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More Healthy Delicious Salad Recipes

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Let’s Chat! Are you a fan of chopped salads? What are your favorites? Anything else you would add to this Asian chopped Salad? If you enjoyed this recipe, please give it a 5-star rating. And, please share this post with your friends and family. Thanks so much for your support!

EA Stewart

Registered Dietitian and Nutritionist

EA Stewart, MBA, RD is an integrative registered dietitian specializing in wellness nutrition, digestive health, autoimmune disease, brain health, and vibrant aging. She creates easy, plant-forward gluten-free recipes for a wide variety of diets including low FODMAP, Mediterranean, and more.

Asian Chopped Salad Recipe with Ginger Peanut Dressing (2024)

FAQs

What is Chinese ginger dressing made of? ›

Directions. Put yogurt, lemon juice, rice wine vinegar, ketchup, soy sauce, onion, garlic, ginger paste, sugar, and black pepper in a blender; blend on High until smooth. Pour dressing into a sealable container, seal, and refrigerate at least 30 minute before serving.

What is Japanese restaurant salad dressing made of? ›

What is Japanese salad dressing made from? Different recipes call for different ingredients, but some common ingredients are ginger, carrots, and miso paste. Often there is a bit of sugar involved. Some also contain soy sauce, though this one doesn't and is gluten-free.

Are there peanuts in ginger dressing? ›

This Ginger Dressing is blend of grated fresh ginger, carrots, celery, garlic and onion, plus rice vinegar, water, ketchup, soy sauce, agave nectar (for sweetness – feel free to substitute honey), lemon juice, peanut oil and seasonings – that all get mixed together in a food processor or strong blender.

What does PF Chang's ginger dressing taste like? ›

Chang's Home Menu Creamy Ginger Salad Dressing. A taste of ginger and the subtle sweetness of miso combine for a flavorful salad topping that is sure to be a hit.

What do Asians use instead of ginger? ›

Galangal and ginger are both common in many Southeast Asian dishes. If you've ever had Thai coconut soup, rendang, or panang curry, you've likely had galangal and ginger together. Use equal amounts of fresh galangal for fresh ginger in a recipe; this swap works best for savory recipes; sweet dishes don't love galangal.

What is the healthiest salad dressing in the world? ›

What is the healthiest dressing for a salad?
  • Vinaigrette. This classic combination of vinegar and olive oil gets the highest marks from dietitians. ...
  • Honey mustard. It's sweet and tangy, and also olive oil-based. ...
  • Yogurt-based dressing. ...
  • Pesto-based dressing. ...
  • Avocado-based dressing. ...
  • Tahini dressing. ...
  • Green goddess dressing.
Feb 20, 2024

What is the unhealthiest salad dressing? ›

And at the top of that list? Caesar dressing. Made up of mayonnaise, cheese, salt and oil (and all too often, anchovies), Caesar tends to be one of the least healthy options out there. Those ingredients cause it to be high in both saturated fats and sodium.

What is Oriental salad dressing made of? ›

How to Make Oriental Salad Dressing. In a medium bowl, combine sugar and rice vinegar and mix until sugar is completely dissolved. Add the mayonnaise, both sesame oils, and the mustard. Stir until well blended.

What is Thai peanut dressing made of? ›

Whisk warm water, peanut butter, soy sauce, brown sugar, vinegar, and sesame oil together in a small saucepan over medium heat. Bring to a simmer, then cook, whisking constantly, until sugar has dissolved, 1 to 2 minutes. Stir in the cornstarch mixture and simmer until thick, 1 to 2 minutes.

What is the most popular salad in Thailand? ›

Even if you've never been to Thailand, I'm sure you've heard of som tam – the most famous Thai salad. It seems to me I've been eating it since I was born. You could say I grew up with the taste of shredded green (unripe) papaya. This is a family recipe and making it is second nature to me.

What is the most popular salad dressing in the world? ›

Most Famous Dressings in the World
  1. Ranch Dressing. The ranch is a salad dressing or dip made with buttermilk, salt, garlic, onions, herbs (dill, parsley, chives, etc.), and spices (mustard seeds, black pepper, paprika, etc.) ...
  2. Fry Sauce. ...
  3. Chermoula. ...
  4. Blue Cheese Dressing. ...
  5. Thousand Island Dressing. ...
  6. Italian Dressing.

What is ginger salad dressing made of? ›

Whisk soy sauce, lemon juice, garlic, ginger, honey, mustard, and pepper together in a small bowl until thoroughly combined. Add oil in a steady stream, whisking constantly until incorporated into the dressing. Pour into a glass jar and chill until serving.

Can diabetics eat ginger dressing? ›

While more research is necessary, some evidence suggests ginger may help manage blood sugar levels. As such, people with diabetes can safely consume ginger as part of a healthy eating plan.

What does ginger peanut sauce taste like? ›

A fresh and creamy dressing perfect for salads, bowls and dipping. This peanut ginger sauce is tangy, sweet and loaded with garlic and ginger.

What is Chinese ginger sauce made of? ›

The sauce is made with peeled and finely chopped fresh ginger, light soy sauce, and rice vinegar. All ingredients are available at well-assorted supermarkets or Asian grocery stores. Ginger is a root and oddly shaped with lots of nooks and crannies.

Is Chinese ginger good for you? ›

Ginger may have numerous health benefits due to its anti-inflammatory, anti-nausea, and other properties. It may help you lose weight, manage arthritis, reduce menstrual symptoms, and more. Ginger comes from a flowering plant originating in Southeast Asia.

Does ginger dressing have wheat in it? ›

Ingredients. Sugar, Water, Cider Vinegar, Soy Sauce (Water, Wheat, Soybeans and Salt), Toasted Sesame Oil, Ginger Puree (Ginger, Water, Citric Acid), Concentrated Pineapple Juice, Granulated Garlic, Concentrated Lemon Juice, Hulled Sesame Seeds, Xanthan Gum, Natural Flavor.

What is the difference between Chinese and Hawaiian ginger? ›

Chinese ginger is the type commercially culti- vated in Hawaii. It has a large rhizome, light yellow flesh, is less pungent, and has high yields. Hawaii fresh ginger is known for superior qual- ity compared to ginger of foreign origin. It has large plump hands, and smooth, shiny attrac- tive skin.

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