Seaweed Salad

5 Reviews
75% would make this recipe again

Wakame, a dark green, leafy seaweed is the most common type used for this salad. Mild-tasting arame and hijiki are also good choices. They can be bought at Asian grocery stores.

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Soaking : 10 min Preparation : 5 min
120 calories/serving

Ingredients

28 g dried seaweed (Wakame type), arame or hijiki
1 shallots, finely chopped 40 g
1 1/2 tbsp soy sauce 23 mL
1 tbsp rice vinegar 15 mL
1 tbsp mirin (sweet rice wine) 15 mL
1 tbsp sesame seed oil 15 mL
1 pinch cayenne pepper 0.1 g
1 tsp gingerroot, grated 4 g
1/2 tbsp sesame seeds [optional] 5 g

Before you start

You dont'need much dried seaweed for this recipe. If you are not used to the seaweed's taste and texture, you may want to halve the servings.

Method

  1. Rinse the seaweed then put it in a bowl and soak it in at least 5 times its volume of water. Let rest about 10 min, until re-hydrated and tender.
  2. Meanwhile, combine the remaining ingredients in a salad bowl, except the sesame seeds.
  3. Drain and gently squeeze the seaweed to remove excess water. Chop or cut up, using scissors, then add to the salad bowl.
  4. Toss, taste and add more seasoning if necessary. Garnish with the optional sesame seeds then serve.

Observations

If mirin is not available, replace it with white wine and a bit of sugar.

Nutrition Facts Table

per 1 serving (70 g)

Amount

% Daily Value

Calories

120

Fat

7 g

11 %

Saturated 1 g
+ Trans 0 g

5 %

Cholesterol

0 mg

Sodium

1390 mg

58 %

Carbohydrate

14 g

5 %

Fibre

5 g

20 %

Sugars

4 g

Net Carbs

9 g

Protein

3 g

Vitamin A

8 %

Vitamin C

9 %

Calcium

11 %

Iron

6 %
More info

Claims

This recipe is :
Good source of  :
Fibre
Source of  :
Calcium, Iron, Manganese, Omega-6, Phosphorus, Vitamin A
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

5 Reviews (2 with rating only) 75% would make this recipe again
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Top Reviews

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De
march 29, 2021

I've gone to 2 different asian markets and whole foods and I'm telling you to save you the trips. This Wakame seaweed is NOT the light green transparent seaweed in the photos. I was finally advised by the store clerk that this salad is usually purchased ready-made and that they don't have the ingredients for it. I still used this recipe for the numerous wakame and sea vegetable bags i've purchased and it's actually not bad. The seaweed you're looking for may be at a japanese market but it is called algae usually or seagrass it seems.

Useful 0
CharlieTrotter
february 02, 2020 | I would make this recipe again

This was simple and yummy!

Useful 0
cinzia
february 02, 2020 | I would make this recipe again

@De: There are many different types of seaweeds that can all be used for this recipe with very good results. I suspect also that, depending on your location, you may get different types of seaweeds under the same "wakame" name. BTW, the seaweed in the picture has been bought under the "wakame" name.

Useful 0

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