may cause irresistible snacking
Table of contents
About this recipe
I made this Thai-inspired crispy rice salad because I wanted something bold, fresh, and energizing without turning the kitchen into chaos. It’s super quick, relies on simple ingredients, and delivers that addictive crispiness without frying. It’s packed with plants, bright citrus, and protein-rich elements that stay gentle on digestion.
Perfect for anyone craving a colorful bowl that hits sweet, tangy, spicy, and crunchy all at once. And honestly, it reminds me of summer even when Berlin feels like winter half the year. The mango, lime, and herbs turn this into a little tropical escape — exotic flavors, big textures.
Inspiration
This salad isn’t based on a single traditional dish — it’s a modern creation that pulls flavor cues from Thai cuisine, especially the classic sweet-tangy-spicy balance found in peanut-lime dressings and herb-forward salads. The crispy baked rice and tofu aren’t part of any original Thai dish; they’re contemporary additions that make the bowl lighter, crunchier, and fully plant-based.
The inspiration came from wanting something vibrant and summery during cold Berlin days — a bowl with bold Southeast Asian energy, refreshing herbs, tropical hints, and addictive texture, all adapted to be gentle for sensitive digestion.
Why This Salad Is Healthy
This salad brings together whole-food ingredients: tofu, rice, herbs, citrus, veggies, avocado, and edamame. It’s naturally rich in plant protein, gut-friendly fiber, and healthy fats that support balanced energy. The dressing is free of refined sugar, relies on lime and herbs for antioxidants, and delivers deep flavor without heavy oils.
Anti-inflammatory herbs (mint, cilantro, parsley)
Plant protein benefits (tofu, edamame)
How fiber supports digestion (rice, herbs, vegetables)
Healthy fats for hormone balance (avocado, peanuts or seeds)
Ingredient Notes & Substitutes – Toppings
Rice – Any cooked rice works: jasmine, basmati, sushi, or short-grain. Leftover rice crisps best.
Tofu – Firm tofu shredded for max crisp; can be swapped for extra rice.
Miso – Mild umami depth; white miso is the gentlest.
Gochujang – Adds subtle heat; reduce for sensitive digestion.
Coco aminos / soy / tamari – Choose according to tolerance and sodium preference.
Olive oil – Helps achieve crispiness without frying.
Edamame – Protein-rich and fiber-packed.
Ingredient Notes & Substitutes – Thai-inspired Salad
Peanuts – Add crunch; swap with seeds for nut-free.
Cucumber – Hydrating and low-FODMAP.
Mango – Sweet and bright; firm mango works best.
Avocado – Creamy texture and healthy fats; moderate for IBS.
Herbs (parsley, mint, cilantro) – Bring freshness and support digestion.
Chili – Optional heat; adjust as needed.
Peanut butter – Natural, creamy base for the dressing; tahini is a nut-free swap.
Lime or lemon juice – Bright acidity and freshness.
Maple syrup – Gentle sweetness without refined sugar.
Sesame oil – Aromatic optional booster.
Gochugaru – Mild chili flakes for warm heat.
Rice vinegar – Light acidity; optional.
IBS & Low-FODMAP Tips
- Keep mango portions moderate and use firm mango.
- Swap soy sauce for coconut aminos for gentler digestion.
- Replace peanuts with pumpkin seeds if nuts trigger symptoms.
- Choose lime juice if orange juice causes issues (lower fructose).
Serving Suggestions
- Serve over mixed salad greens for a bigger, lighter bowl.
- Pair with rice noodles or glass noodles for a more filling meal.
- Add sliced avocado or extra herbs on top for a fresher, creamier finish.
- Serve alongside grilled or baked veggies for extra volume.
- Make it part of a Thai-inspired spread with fresh rolls, tofu skewers, or a citrusy soup.
- For meal prep, store the crispy rice separately and add it right before eating to keep the crunch.
Recipe card with notes
Thai-inspired Crispy Rice Salad
Equipment
- Baking tray
- Mixing bowls
- Oven or Air Fryer
Ingredients
- 1½ cups cooked rice (basmati / sushi or short-grain / jasmine)
- 200 g shredded tofu
- 1 tbsp miso
- ½ tbsp gochujang
- 2 tbsp coco aminos
- 1 tbsp olive oil
- ¼ cup halved peanuts
- 1 cup frozen edamame
- 1½ English cucumbers or 3 regular cucumbers (halved lengthwise twice, then sliced)
- ½ cup mango cubes (preferably firm)
- ½ avocado (diced)
- ¼ cup packed chopped parsley (mint, cilantro)
- ¼ chili pepper (chopped or sliced)
- ¼-⅓ cup natural peanut butter
- Juice from 3–4 limes or ¼–⅓ cup lemon juice
- 2 tbsp maple syrup
- 3 tbsp low-sodium soy sauce or 2 tbsp regular soy (tamari, or coco aminos)
- 1 tsp gochugaru (optional)
- 1 tbsp rice vinegar (optional)
- 1 tbsp sesame oil (optional)
Instructions
- Preheat – Set your oven to 180°C fan / 355°F convection. Air fryer works too but monitor closely; it browns faster.
- Mix sauce – Combine miso, gochujang, coco aminos, and oil, then pour over the rice and shredded tofu. Mix gently but thoroughly.
- Spread on tray – Transfer mixture to a parchment-lined baking tray. Spread evenly and keep the edges slightly thicker to prevent burning.
- Bake – Bake for 20–30 minutes, stirring after 8 minutes and then every 5 minutes. With 10 minutes left, add edamame so they toast lightly (separate from the tofu and the rice). And when 5 minutes remain, add the peanuts to the tofu and rice and toss a bit.
- Assemble salad – Add cucumbers, mango, avocado, herbs, and chili to a bowl. Whisk all dressing ingredients until smooth and pour over.
- Add crisp – Top with the crispy rice and tofu right before serving. Don’t fully mix them in to keep the crunch intact.
Notes
- Store the crispy rice and tofu separately in the fridge to preserve crunch; reheat lightly before serving (oven or air-fryer).
- Nut-free: swap peanuts + peanut butter for pumpkin seeds + tahini. Low-FODMAP: limit mango, choose firm tofu, use lime instead of orange juice, and use coco aminos.
- Baking: I bake at 190°C fan / 375°F convection. For a conventional oven, use 210°C / 410°F.
