Raw Pad Thai with High Protein Satay Dressing
aka the Rainbow Crunch Bowl
Some recipes are born from craving flavour. Others are born from needing food to work better. This one came from wanting a satay-style dressing that felt satisfying and indulgent — without the heaviness that often follows traditional versions. By using powdered peanut butter and silken tofu, this version keeps the familiar satay flavour while shifting the balance — lighter, brighter, and more protein-forward.
Ingredients
Protein-Boosted Satay Dressing
- 5–10 g fresh ginger
- 1 garlic clove
- 2½ tbsp peanut butter powder
- 150 g silken tofu
- 3 tbsp lime juice
- 2.5 tbsp low-salt tamari or soy sauce
- 1 tsp fish sauce (or extra tamari to keep it vegan)
- 1 tsp brown sugar
- ½ tsp sesame oil
- 1 tbsp rice vinegar
Rainbow Crunch Bowl
- 1 medium carrot, spiralised or finely sliced
- 1 medium zucchini, spiralised or ribboned
- 1 red capsicum, thinly sliced
- 2 cups shredded wombok
- 2 spring onions, finely sliced
To garnish (optional)
- Coriander or Thai basil
- 1 small red chilli, finely sliced
- 25 g cashews
- ¼ lime
Tip: Use the Thermomix® TM6/TM5 Spiralizer or Thermomix® TM7 Cutter+ accessory to prepare your vegetables.
Quantities per serve. Portions are written to provide a meaningful protein serve when this bowl is eaten as a main meal.
- Cooked chicken breast: 150–170 g
- Cooked salmon: 180 g
- Cooked prawns: 200 g
- Firm tofu: 250 g (see serving notes)
If using plant-based protein, consider increasing the portion or adding an extra protein element to support Muscle Protein Synthesis (MPS).
- Add garlic and ginger to the Thermomix bowl. Chop 2 sec / Speed 8. Scrape down.
- Add all remaining dressing ingredients. Blend 20 sec / Speed 6.
- Taste and adjust lime, salt, or sweetness if needed.
- Blend again 10 sec / Speed 7 until smooth and silky.
- Place prepared vegetables in a large bowl. Pour over enough dressing to coat generously, then use your hands or tongs to massage the dressing through the vegetables for 30–60 seconds. This softens the vegetables slightly and helps the flavours absorb.
- Divide between bowls, top with your chosen protein, and finish with cashews and fresh herbs.
- Finely grate or crush the garlic and ginger. Add to a blender with all remaining dressing ingredients.
- Blend until smooth, thinning with a little water if needed until the desired consistency is achieved.
- Taste and adjust lime, salt, or sweetness if needed.
- Combine vegetables in a large bowl. Add dressing and massage through the vegetables for 30–60 seconds, until lightly softened and well coated.
- Divide between bowls, top with your chosen protein, and finish with cashews and fresh herbs.
Traditional satay dressings are high in fat and low in protein — they taste good but don't hold you. By replacing peanut butter with peanut butter powder and adding silken tofu, this version delivers the same satay flavour with significantly more protein and less fat. The raw vegetable base provides fibre and polyphenol diversity — different colours mean different plant compounds. The massaging technique means no cooking is needed, keeping nutrients intact and prep genuinely fast.
The dressing keeps for 3–4 days refrigerated and can be made ahead to simplify weekday meals. Vegetables and protein can be mixed and matched depending on appetite, season, or what you have on hand. This bowl is designed to be built around a meaningful protein serve — choose one of the options above per person. If using firm tofu as your protein, consider adding edamame or a sprinkle of hemp seeds to support muscle protein synthesis.