Pad Thai Salad with Peanut–Tamarind Dressing (Digestion-Friendly)

Pad Thai is usually all about the noodles, but this version flips the ratio — plenty of crisp vegetables and herbs, with just enough noodles to make it satisfying. We keep the classic Thai flavor anchors (tamarind, lime, peanut, ginger), but layer them over a salad base so you get fiber, hydration, and bitter-herby support from cilantro and basil.

Why This Salad is Digestion Friendly

• Veg-forward: bell pepper, carrots, scallions, herbs, optional greens → fiber to keep things moving.

• Tamarind + lime: gently sour foods can help stimulate digestive juices.

• Rice noodles: naturally gluten-free and easy to digest for most people.

• Peanut butter + peanuts: healthy fats and plant-based protein that make the salad more satisfying.

It’s also super flexible — add shrimp, baked/fried tofu, or shredded chicken and it instantly becomes a full dinner.

Ingredients You’ll Need

• Rice noodles – – 6 oz dry gives you the right balance of noodles and crisp vegetables.

• Crunchy veg – red bell pepper, carrots, scallions, bean sprouts if you have them.

• Fresh herbs – cilantro and basil bring the freshness that balances the peanut–tamarind dressing.

• Peanut–tamarind dressing – the magic. If you have real tamarind paste, use it. If not, we built in a backup.

Let’s Talk Tamarind

Tamarind paste is what makes this taste like pad Thai and not just Thai-ish peanut dressing. It’s sweet–tart and totally worth keeping in the pantry. If you can’t find it:

• add 1 more tsp lime juice

• add 1–2 extra tsp honey/maple

• and keep everything else the same

How to Serve

• On top of spring mix → makes it more salad-y

• With shrimp or tofu → makes it dinner

• Room temp → great for meal prep / desk lunch

• With extra lime wedges → always

Pad Thai Salad with Peanut–Tamarind Dressing

A light, digestion-friendly twist on classic Pad Thai — with fiber-rich vegetables, rice noodles, fresh herbs, and a tangy peanut–tamarind dressing.

Prep 10 min Cook 10 min Total 20 min Yield 4 servings

Ingredients

• Salad
• 6 oz dry rice noodles
• 1 red bell pepper, cut into strips
• 1–2 medium carrots, shredded
• 4 scallions, thinly sliced
• 1 small bunch cilantro, leaves torn off
• 1 small bunch basil, thinly sliced
• ½ cup roasted unsalted peanuts, coarsely chopped
• 1 lime, cut into wedges, for serving
• Bean sprouts, optional
• 4 cups spring mix, optional
• Optional protein: cooked shrimp, chicken, or crispy tofu
• Peanut–Tamarind Dressing
• ⅓ cup smooth, unsweetened peanut butter
• ¼–½ cup water, to thin
• 1 tablespoon gluten-free tamari or coconut aminos
• 1–2 teaspoons honey or maple syrup, to taste
• 2 teaspoons freshly grated ginger
• 1 large garlic clove, minced
• 1 tablespoon fresh lime juice
• 1–2 tablespoons tamarind paste (start with 1, add more to taste)
• Pinch of sea salt

Method

1. Cook the rice noodles according to package instructions. Drain and rinse under cool water.
2. Make the dressing: Add all dressing ingredients to a small bowl and whisk to combine. Start with ¼ cup water and add more as needed until pourable but creamy. Taste and adjust for salt, sour, or sweet balance.
3. In a large bowl, combine noodles, bell pepper, carrots, scallions, cilantro, basil, and any optional greens or sprouts. Add your chosen protein, if using.
4. Pour on about two-thirds of the dressing and toss to coat evenly. Add more dressing if desired. Serve topped with chopped peanuts and a squeeze of lime.

Print recipe

Notes: No tamarind? Use extra lime juice and a touch of honey or maple syrup instead. For meal prep, keep dressing separate until serving to prevent noodles from softening.

More Digestion-Friendly Dinners

Try the Moroccan Shepherd’s Pie with Sweet Potato for another fiber-rich, vegetable-forward dinner.