Did you know that leaves growing in seawater are a rich nutrient source for humans? Allow us to introduce to you – the seaweed! The sea water growth means the plant is briny. They don’t have much fat or calories, and they are packed with minerals and vitamins. Sea vegetables have many vitamins A, B1, B2, B6, niacin, vitamin C, pantothenic acid, and folic acid. They also contain minerals like iodine, calcium, phosphorus, and iron (1). So, adding some seaweed to your diet could be a healthy choice! Because seaweed is naturally salty and briny, it doesn’t require going overboard with flavoring. And this makes it a perfect combo with several dishes. If you are craving a seaweed salad that is an irresistible pairing with sushi, Asian soup, or just a quick snack – you have landed on the right page. Let’s explore seaweed salad recipes that will refresh and reboot you for the day!
Considering its oceanic existence, it is natural to wonder how we can make salad from seaweed. However, this versatile plant has been popular in Asia for decades. It was only recently that food lovers in the United States started to try it out.
Thanks to the macrobiotic movement and the rise of sushi bars and Japanese restaurants, seaweed became more accessible and famous.
Here is an easy seaweed salad recipe that you can whip up in minutes:
Servings: 1 – 2
Ingredients
Preparation
Pro Tip
You can also include some silken tofu to add protein to this recipe for seaweed salad.
This recipe is courtesy of japancentre.com.
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Calling a ready-made seaweed salad recipe healthy would be incorrect, as the ones found in many delis and restaurants are prepared with a long list of additives, flavors, and colorings.
Usually, a 100-gram serving of seaweed salad recipe has the following nutritional profile (2):
On the other hand, the wakame seaweed, used in most homemade seaweed salad recipes, contains the following nutrients per 2 tbsp (10 gram) serving (3):
Wakame seaweed has high nutritional qualities and is considered a good source of manganese. Meanwhile, the additional contents in a premade seaweed salad recipe may increase its calorie content. This means that if you are watching your calories, you should take up homemade seaweed salad recipes to ensure you don’t consume extra calories.
When determining your daily seaweed consumption, consider its macronutrients and micronutrients. Macronutrients like proteins, carbohydrates, and fats are found in larger amounts, while micronutrients like vitamins, minerals, and antioxidants are found in smaller quantities. Both types of nutrients are important for staying healthy.
Having 2-3 servings daily is generally recommended to get the right amount of seaweed in your diet (4). Each serving can be 1/4 cup of dried seaweed or 1/2 cup of cooked seaweed. This will give your body all the essential nutrients it needs to work properly.
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The first step in making a seaweed salad dressing is to gather all your ingredients. You can use a jar with a lid to ensure all contents combine well. Add together the soy sauce, sesame seeds, vinegar, sesame oil, ginger juice, and raw sugar and toss them in a jar (the ingredients of the seaweed salad dressing recipe may vary according to the recipe) to shake them well and combine everything. Later, you may want to sprinkle the dressing across the salad you prepared separately.
Servings: 4
Ingredients
Preparation
The first step when making a Japanese seaweed salad recipe is to rehydrate the seaweed in a large water bowl. Most seaweed may rehydrate within 6 – 7 minutes; it usually takes longer for the moisture to reach the thicker portion of the plant. It might become soggy if you go beyond 6 – 7 minutes. Thus most people prefer to take it out once the plant has been immersed 6 – 7 minutes.
Whisk the soy sauce, rice vinegar, mirin, sugar, ginger, garlic, sesame oil, and red pepper flakes. Next, drain the seaweed in a strainer. You should also gather it with your hands and squeeze it to let out excess water.
Now, toss the seaweed with its dressing and add the toasted sesame seeds and chopped scallions. Cover and chill this salad in the fridge for 30 minutes to 1 hour.
Serve when chilled, and savor the flavors of this gift of the ocean!
This recipe is courtesy of asiancaucasian.com
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Seaweed salad can be a rich nutrition resource when prepared at home. And besides the seaweed, this salad also contains several delicious ingredients like ginger, cucumber, and sesame seeds.. It is perfectly okay to try your creative skills and experiment with other herbs or spices. You may also modify the dressing according to your taste buds.
You will find plenty of seaweed salad recipes when you look online. Make sure that you can easily access the ingredients of your chosen recipe.
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