3 Delicious Peanut Salad Recipes (Quick, Healthy & Irresistible)

Get ready for amazing crunch, spice, and freshness. This article delivers three unique and easy-to-follow peanut salad recipes for you. You will discover a classic Indian style, a zesty Thai-inspired version, and a healthy sprouted bean variant. These peanut salad recipes are quick, nutritious, and incredibly tasty.

Why You'll Love This Peanut Salad Guide

• Three Recipes in One: This guide offers everything from the classic to the exotic.
• Perfectly Balanced Flavors: It reveals the secret to achieving tangy, spicy, and crunchy perfection.
• Super Quick to Make: You can have a delicious salad ready in under 20 minutes.
• Healthy & Packed with Protein: It's a nutritious option that will keep you feeling full.
• Customizable: You will find great tips to make each recipe your own.

A Quick Guide to the Best Peanuts for Salad

Choosing the best peanuts for salad makes a big difference in the final dish. You can use raw peanuts, which you'll need to roast, or buy pre-roasted ones to save time. Virginia peanuts, known for their large size and crunchy texture, are an excellent choice for salads. They are often called "Ballpark Peanuts" and are considered a gourmet option. Using shelled, skin-on, or blanched peanuts also affects the texture and flavor.

Expert Tip: For the best flavor, always roast raw peanuts yourself right before making the salad.

Recipe 1: Classic Indian Spicy Peanut Salad (Masala Shengdana Salad)

This Classic Indian Spicy Peanut Salad, also known as Masala Shengdana Salad, is a core recipe that hits all the right notes. This peanut salad recipe is full of fresh vegetables and bold spices, making it a popular and satisfying dish. It’s a protein-packed snack that you can prepare in just a few minutes.

Ingredients Needed

• 1 cup roasted peanuts, coarsely crushed
• 1 medium onion, finely chopped
• 1 medium tomato, finely chopped
• 1 small cucumber, finely chopped
• 1-2 green chilies, finely chopped (adjust to your spice preference)
• ¼ cup fresh coriander leaves, chopped
• 1 teaspoon chaat masala
  
• ½ teaspoon red chili powder (optional)
• Juice of 1 lemon
  
• Salt to taste

Step-by-Step Instructions

• Prepare the Veggies: In a large mixing bowl, combine the finely chopped onion, tomato, cucumber, and green chili.
• Add the Peanuts: Add the coarsely crushed roasted peanuts to the vegetable mixture.
• Mix the Spices: Sprinkle the chaat masala, red chili powder, and salt over the ingredients.
• Toss Everything Together: Pour the fresh lemon juice over the salad and toss everything gently until it's well combined.
• Garnish and Serve: Garnish with fresh coriander leaves and serve immediately for the best crunch.

Recipe 2: Zesty Thai-Inspired Peanut Salad

This zesty Thai-inspired peanut salad recipe offers a completely different, yet equally delicious, flavor experience. The magic of this recipe is in its creamy peanut-lime dressing, which brings a perfect balance of savory, sweet, and tangy tastes. It's my personal take on classic Thai flavors, made simple for a quick meal any night of the week.

Ingredients for the Salad & Dressing

For the Salad:

• 2 cups shredded cabbage (a mix of red and green is great)
• 1 cup shredded carrots
  
• 1 red bell pepper, thinly sliced
• 1 cup shelled edamame, thawed
• ½ cup chopped fresh cilantro
  
• ½ cup roasted peanuts, for topping

For the 5-Ingredient Thai Dressing:

• ½ cup creamy peanut butter
  
• 3 tablespoons soy sauce
  
• 2 tablespoons lime juice
  
• 1 tablespoon honey or maple syrup
  
• 1 teaspoon grated fresh ginger
  
• Water, to thin as needed

Instructions

• Make the Dressing: In a small bowl, whisk together the peanut butter, soy sauce, lime juice, honey, and ginger. Add a tablespoon of water at a time until the dressing reaches your desired consistency.
• Combine the Salad Ingredients: In a large bowl, mix the shredded cabbage, carrots, bell pepper, edamame, and cilantro.
• Dress the Salad: Pour the peanut dressing over the salad and toss until all the vegetables are evenly coated.
• Finish and Serve: Top the salad with the extra roasted peanuts before serving to add a final crunch.

Recipe 3: Healthy No-Cook Sprouted Peanut Salad

This healthy sprouted peanut salad is a no-cook recipe perfect for anyone seeking a nutritious and effortless meal. The use of sprouted legumes significantly boosts the salad's nutritional value. Sprouting can increase the availability of vitamins and minerals like iron and B vitamins, and it also makes the legumes easier to digest. This simple "combine and mix" recipe is packed with protein and fiber.

Ingredients

• 1 cup sprouted moong beans
  
• 1 cup boiled peanuts
  
• ½ cup pomegranate seeds
  
• ½ cup finely chopped cucumber
  
• ¼ cup finely chopped red onion
  
• Juice of 1 lime
  
• ½ teaspoon chaat masala
  
• A pinch of black salt
  

Instructions

• Combine Main Ingredients: In a mixing bowl, gently combine the sprouted moong beans, boiled peanuts, pomegranate seeds, cucumber, and red onion.
• Add Seasoning: Sprinkle the chaat masala and black salt over the mixture.
• Mix and Serve: Squeeze fresh lime juice over everything and give it a final toss. Serve this refreshing no-cook salad immediately. For more information on the health benefits of sprouted legumes, you can read authoritative articles on the topic.

Pro Tips for the Perfect Peanut Salad

These peanut salad tips will help you elevate your dish from good to great.

• For Extra Crunch: Add a handful of roasted papad or sev (crispy chickpea flour noodles) right before you serve the salad.
• Don't Make it Soggy: Always mix in the salt and lemon juice just before serving. Salting vegetables draws out water, which can make the salad soggy if it sits for too long.
• Adjusting Spice: To reduce the heat, remove the seeds from the green chilies. To increase it, add more finely chopped chilies or a bit more red chili powder.
• Troubleshooting: If the salad tastes too bland, a little extra chaat masala or a squeeze of lime will brighten it up. If you've accidentally made it too salty, adding more cucumber or some boiled potato cubes can help balance the flavors.

Storage and Meal Prep Guide

Properly storing your peanut salad is key to enjoying it later. Following these meal prep instructions will ensure you have a fresh-tasting salad every time.

Storing Leftovers

This salad is best eaten fresh for maximum crunch. If you have leftovers, store them in an airtight container in the refrigerator for up to 24 hours. Be aware that the vegetables will release some water and the peanuts may soften slightly.

Meal Prep Instructions

You can easily prep the components of your peanut salad ahead of time. Chop all your vegetables and store them in a dry, airtight container in the fridge. In a separate small container, mix your dry spices. You can also roast and crush the peanuts in advance. When you're ready to eat, just combine everything for a quick and fresh salad.

Serving and Pairing Suggestions

You can enjoy these peanut salad recipes in many different ways.

• Serve it as a light and refreshing lunch all on its own.
• Enjoy it as a side dish alongside a main course of dal and a simple jeera rice.
• Use it as a crunchy and flavorful filling for wraps or sandwiches.

Frequently Asked Questions (FAQ)

Q1. Can I make peanut salad without onion?

Yes, you can absolutely make peanut salad without onion. The recipe is very flexible, and you can simply leave it out or substitute it with other crunchy vegetables.

Q2. Is peanut salad healthy?

Peanut salad is very healthy. It's packed with protein from the peanuts, along with vitamins and minerals from the fresh vegetables. Peanuts provide healthy fats, and the overall dish is rich in fiber.

Q3. How many calories are in a bowl of peanut salad?

A typical bowl of classic Indian peanut salad contains approximately 350-450 calories. A serving of boiled peanut salad has around 393 calories, while a masala peanut snack can have about 407 calories. The exact number can vary based on the specific ingredients and portion size.

Q4. Can I use peanut butter in the Indian-style salad?

It's not traditional to use peanut butter in the classic Indian masala salad, which relies on the crunch of crushed peanuts. However, you could experiment with a small amount to create a creamier texture if you like.

Q5. What's the difference between peanut salad and sundal?

Peanut salad, especially the Indian "chaat" style, typically uses raw vegetables like onions and tomatoes with roasted peanuts. Sundal is a South Indian dish made with boiled legumes, including peanuts, which are then tempered with spices like mustard seeds and curry leaves, and often garnished with coconut.

Q6. Can I make this recipe vegan?

The Indian and Sprouted salad recipes are naturally vegan. For the Thai-inspired salad, simply swap the honey in the dressing for maple syrup to make it fully vegan.

Q7. How do I keep peanuts crunchy in a salad?

To keep the peanuts crunchy, add them to the salad at the very end, just before serving. Also, mix in salty and wet ingredients like salt and lemon juice at the last minute.

Q8. Can I add other vegetables to this salad?

Yes, feel free to add other vegetables. Grated carrots, bell peppers of different colors, sweet corn, and raw mango are all excellent additions.

Q9. Is this recipe gluten-free?

Yes, all three peanut salad recipes are naturally gluten-free.

Q10. Can I use boiled peanuts instead of roasted ones?

Yes, you can use boiled peanuts instead of roasted ones, which is common in South Indian Sundal. This will give the salad a softer, chewier texture instead of a crunchy one.

Nutritional Information (Estimated)

This nutritional breakdown is for one serving of the Classic Indian Spicy Peanut Salad.

• Calories: 397 kcal
• Protein: 15.9 g
• Fat: 28.6 g
• Carbohydrates: 23.8 g
• Fiber: 7.9 g

The nutritional information is an estimate calculated using an online calculator and is for informational purposes only. Actual values may vary based on specific ingredients and portion sizes.

Conclusion

So there you have it! You now have three wonderfully versatile, delicious, and simple peanut salad recipes to try. Each one offers a unique taste and is packed with healthy ingredients, making them perfect for any occasion.

Which recipe will you try first? Let us know in the comments below