Craving the refreshing flavors of a spring roll but want something more filling? This Healthy Spring Roll Salad takes all the delicious components of traditional spring rolls—crisp veggies, fresh herbs, and a tangy peanut sauce—and turns them into a vibrant salad. It’s light, flavorful, and packed with nutrients, making it a perfect choice for lunch, dinner, or meal prep.
Ingredients for Healthy Spring Roll Salad
This salad is a great way to enjoy fresh, raw vegetables combined with your favorite spring roll fillings in salad form.
For the Salad:
- 1 cup shredded carrots
- 1 cucumber, julienned
- 1 red bell pepper, thinly sliced
- 1/4 cup fresh mint leaves
- 1/4 cup fresh cilantro leaves
- 4 cups mixed greens (like spinach or lettuce)
- 1/2 cup cooked rice noodles (optional)
- 1/4 cup chopped peanuts for garnish
For the Peanut Dressing:
- 1/4 cup peanut butter
- 2 tablespoons soy sauce
- 1 tablespoon rice vinegar
- 1 tablespoon lime juice
- 1 teaspoon honey or maple syrup
- 1 garlic clove, minced
- 1 teaspoon sesame oil
- Warm water to thin, if needed
Optional Add-Ons:
- Grilled shrimp or chicken
- Air-fried tofu for a plant-based option
Assembling the Spring Roll Salad
This spring roll salad is all about layering fresh, crunchy vegetables with a delicious, creamy peanut dressing.
Step-by-Step Assembly:
- Prepare the Vegetables:
- In a large bowl, combine the shredded carrots, cucumber, red bell pepper, and mixed greens. Toss gently to distribute the ingredients evenly.
- Add Fresh Herbs:
- Scatter the mint and cilantro leaves on top of the salad. The fresh herbs add a burst of flavor that’s essential to spring rolls.
- Cook and Add Rice Noodles (Optional):
- If you’re using rice noodles, cook them according to the package instructions, drain, and add them to the salad.
- Make the Peanut Dressing:
- In a small bowl, whisk together the peanut butter, soy sauce, rice vinegar, lime juice, honey, garlic, and sesame oil. Gradually add warm water until you reach the desired consistency for drizzling.
- Dress and Toss:
- Drizzle the peanut dressing over the salad and toss to coat. Garnish with chopped peanuts for extra crunch.
For added protein, you can top the salad with grilled shrimp or spicy chicken for a more substantial meal.
Why You’ll Love This Salad
This Healthy Spring Roll Salad is perfect if you’re looking for a fresh and light dish that’s easy to make and loaded with flavor. It’s naturally gluten-free and can easily be made vegan by swapping out the honey for maple syrup. Plus, it offers all the crunch and vibrant tastes of spring rolls, without the hassle of wrapping.
Pair this salad with homemade light brioche buns for a complete meal or enjoy it alongside a refreshing green juice.
Serving Suggestions and Variations
This spring roll salad is very versatile, and you can make a few tweaks to suit your taste:
- Add Protein: Top the salad with grilled tofu, shrimp, or chicken for extra protein. If you’re going plant-based, air-fried tofu or crispy chickpeas are great options.
- Noodle-Free Version: For a lighter option, omit the rice noodles and add more greens or veggies.
- Extra Crunch: For added texture, you can toss in shredded purple cabbage or thinly sliced radishes.
If you enjoy bold, tangy flavors, consider pairing this salad with spicy Brazilian coconut chicken for a meal that’s both satisfying and light.
FAQs About Healthy Spring Roll Salad
1. Can I make this salad ahead of time?
Yes, you can prepare the veggies and dressing ahead of time, but keep the dressing separate until just before serving to avoid soggy greens.
2. What can I substitute for peanut butter in the dressing?
If you have a peanut allergy, you can use almond butter or sunflower seed butter instead for a similar creamy texture.
3. How long will this salad last in the fridge?
The undressed salad can last up to 2 days in an airtight container. However, the fresher the ingredients, the better the taste.
4. Can I make this salad vegan?
Yes! Simply swap out the honey in the peanut dressing for maple syrup or agave to make it 100% vegan.