Thai Glass Noodle Salad

The Thai Glass Noodle Salad is a vibrant medley of crunchy vegetables, soft noodles, and bright herbs, all tied together with a zingy lime-ginger dressing. It’s the kind of salad that doesn’t just sit quietly on your plate it sings with freshness and bold flavors. This dish is perfect as a light lunch or a side at a summer gathering. You’ll love how quickly it comes together and how each bite bursts with different textures from the tender glass noodles to the crisp carrots and tangy dressing. It’s naturally vegan and gluten-free, making it an inclusive choice for various dietary needs without compromising on taste or excitement.

Full Recipe:

Ingredients:

• 100g (3.5 oz) glass noodles (mung bean vermicelli)

• 1 medium carrot, julienned

• 1 small cucumber, julienned

• 1/2 red onion, thinly sliced

• 1 cup red cabbage, thinly sliced

• 1/4 cup fresh mint leaves, chopped

• 1/4 cup fresh coriander (cilantro), chopped

• 1 small red chili, thinly sliced (optional)

• 1/4 cup roasted peanuts, crushed

Dressing:

• 3 tablespoons lime juice (freshly squeezed)

• 2 tablespoons soy sauce (or tamari for gluten-free)

• 1 tablespoon sesame oil

• 1 tablespoon maple syrup

• 1 clove garlic, minced

• 1 teaspoon grated ginger

Directions:

1. Soak glass noodles in warm water for about 10 minutes or until soft. Drain and set aside.

2. In a small bowl, whisk together all dressing ingredients until well combined.

3. In a large mixing bowl, combine softened noodles, carrot, cucumber, red onion, red cabbage, mint, coriander, and chili.

4. Pour the dressing over the salad and toss until everything is evenly coated.

5. Top with crushed peanuts just before serving for added crunch.

Prep Time: 15 minutes | Cooking Time: 0 minutes | Total Time: 15 minutes

Kcal: 210 kcal | Servings: 4 servings

Thai Glass Noodle Salad – A Light, Vibrant, and Flavor-Packed Dish

When it comes to quick, wholesome meals that don’t sacrifice flavor, Thai Glass Noodle Salad is in a league of its own. This fresh, vibrant, and healthy dish is known in Thai cuisine as Yum Woon Sen. It’s a popular street food and household favorite in Thailand, often enjoyed as a refreshing appetizer, side dish, or even a light main. Combining slippery glass noodles with a medley of crisp vegetables, fragrant herbs, and a tangy, umami-rich dressing, this salad checks all the boxes easy, nutritious, satisfying, and utterly delicious.

This plant-based twist on the classic Thai salad is fully vegan and gluten-free, using accessible, everyday ingredients without compromising the authentic essence. Whether you’re looking for something new to meal prep, a summer salad to take to picnics, or simply craving Thai flavors without heavy cooking, this is the dish you’ll turn to again and again.

What Are Glass Noodles?

Glass noodles, also known as mung bean vermicelli or cellophane noodles, are a staple in many Asian cuisines. They’re made primarily from mung bean starch and water, which gives them their translucent appearance once cooked. These noodles have a unique, springy texture that makes them perfect for absorbing dressings and sauces, making them ideal for salads.

What sets glass noodles apart is their neutral flavor they act like a sponge, soaking up whatever bold ingredients they are paired with. In this salad, they carry the spicy, tangy, sweet, and savory notes of the Thai-style dressing, ensuring every bite is packed with flavor.

A Balance of Texture and Flavor

What makes this salad so appealing is the harmony of textures and flavors. You have soft, chewy noodles that contrast with the crunch of fresh vegetables like julienned carrots, cucumber, and red cabbage. Red onions add a slight sharpness, while herbs like mint and coriander provide a refreshing, aromatic layer that awakens the senses.

But the real star is the dressing an addictive mix of lime juice, soy sauce (or tamari for a gluten-free option), sesame oil, maple syrup, ginger, and garlic. This combination hits every flavor profile: sour, salty, sweet, and umami, with optional heat from red chili. It’s bold, punchy, and brings everything together beautifully.

A sprinkle of crushed roasted peanuts just before serving adds nuttiness and crunch, completing this well-rounded salad.

Health Benefits of Thai Glass Noodle Salad

Besides being a delight for the tastebuds, this salad is also a nutritional powerhouse. Here’s a breakdown of the health benefits this dish offers:

1. Low in Calories, High in Nutrients

This salad is naturally low in calories, making it ideal for those looking to maintain or lose weight. Despite being low-calorie, it’s incredibly filling thanks to its fiber content from the vegetables and the noodles.

2. Rich in Antioxidants

The rainbow of vegetables used especially red cabbage, carrots, and herbs are rich in antioxidants like anthocyanins, beta-carotene, and vitamin C, which help fight inflammation and protect your cells.

3. Digestive Support

Mint, ginger, and garlic are known for their digestive benefits. Ginger and garlic aid in digestion and have anti-inflammatory properties, while mint soothes the stomach and promotes bile flow, which helps with fat digestion.

4. Gluten-Free and Vegan

This recipe is suitable for those with dietary restrictions. By using tamari instead of traditional soy sauce and ensuring your noodles are mung bean-based, the salad is entirely gluten-free and plant-based—no compromises on flavor or texture.

Ideal for Meal Prep and Entertaining

One of the best features of Thai Glass Noodle Salad is its versatility and convenience. It can be served immediately for optimal freshness, or prepped ahead of time for lunches or dinners throughout the week. In fact, letting the salad sit for a bit allows the flavors to meld together even more intensely, making it a great make-ahead option.

Planning a picnic, barbecue, or potluck? This salad travels well and doesn’t require reheating, making it a crowd-pleaser in any setting. Plus, it’s a welcome break from heavier dishes and offers a vibrant, colorful option for the table.

Customizable to Your Preference

While this version sticks closely to a Thai-inspired profile, you can easily make this recipe your own. Try these variations to suit your taste or pantry:

• Protein Additions: Add tofu, edamame, or tempeh for extra plant-based protein. Marinated tofu pairs especially well with the tangy dressing.

• Veggie Swaps: Use bell peppers, zucchini ribbons, or snap peas in place of cucumber or cabbage.

• Nut-Free Version: Omit the peanuts and add sunflower seeds or pumpkin seeds for crunch without allergens.

• Spice Control: Adjust the amount of chili or omit entirely for a milder salad. Or, try adding chili flakes for a different kind of heat.

Tips for Perfecting This Salad

To ensure the best results, keep these tips in mind:

• Don’t Overcook the Noodles: Glass noodles can go from tender to mushy quickly. Soak them in warm water until just pliable and drain well.

• Dry Ingredients Thoroughly: Excess moisture from veggies can dilute the dressing. Pat dry with paper towels if needed.

• Toss Just Before Serving: For optimal crunch and freshness, mix everything just before eating. If making ahead, keep dressing separate and add later.

• Use Fresh Herbs Generously: Mint and coriander are key to the authentic flavor—don’t skimp on them.

Thai Cuisine at Its Freshest

Thai cuisine is known for its balance of flavors and use of fresh, vibrant ingredients and this salad is a perfect example. You don’t need complicated techniques or rare ingredients to create something memorable. With just a bit of chopping, soaking, and mixing, you get a salad that could easily be served at a street stall in Bangkok or at a trendy vegan café.

Moreover, it’s a dish that celebrates simplicity, seasonality, and ingredient harmony. Every bite gives you something new cool noodles, fresh herbs, zesty citrus, crunchy nuts. It’s the kind of dish that excites your palate but also gives your body the nourishment it craves.

Conclusion:

Whether you’re already a fan of Asian-inspired salads or exploring Thai cuisine for the first time, Thai Glass Noodle Salad is a must-try. It’s quick, easy, incredibly flavorful, and endlessly adaptable. Perfect for weeknight dinners, lunches on the go, or festive gatherings, this salad has universal appeal.

Its versatility, vibrant taste, and health benefits make it a go-to recipe for anyone looking to enjoy more plant-based meals without sacrificing satisfaction. Keep this in your rotation, and it won’t be long before you find yourself craving it again and again.