Authentic & Healthy Seaweed Salad Recipe – Easy & Delicious

Seaweed salad, commonly known as Wakame Salad, is a staple in Japanese cuisine that has gained immense popularity worldwide. This dish is not only delicious but also packed with essential nutrients, making it a fantastic addition to a healthy diet. The combination of delicate seaweed, a flavorful dressing, and a touch of sesame seeds results in a refreshing, umami-rich dish that can be enjoyed as an appetizer or a side dish.

This seaweed salad recipe is simple, quick, and requires only a handful of ingredients. Whether you’re a fan of Japanese cuisine or just looking for a nutritious dish to incorporate into your meals, this recipe will satisfy your cravings.

Nutrition

Seaweed is a powerhouse of vitamins and minerals. Here’s a breakdown of the key nutritional benefits of this salad:

• Rich in Iodine & Minerals – Supports thyroid function and metabolism.
• Low in Calories – A great option for weight management.
• High in Antioxidants – Helps fight inflammation and oxidative stress.
• Excellent Source of Fiber – Promotes gut health and digestion.
• Contains Omega-3 Fatty Acids – Supports heart and brain health.
• Good Source of Plant-Based Protein – Beneficial for vegetarians and vegans.

Recipe Details

• Prep Time: 10 minutes
• Active Time: 5 minutes
• Resting Time: 10 minutes
• Total Time: 25 minutes
• Cuisines: Japanese, Asian
• Course: Appetizer, Side Dish
• Servings: 4
• Calories per Serving: ~80 kcal

Equipment Needed

• Medium mixing bowl
• Small bowl for dressing
• Whisk
• Measuring spoons
• Strainer
• Knife and cutting board (for optional additions like cucumber or carrots)

Ingredients

For the Salad:

• 1 ounce (about 30g) dried wakame seaweed (or fresh if available)
• 1 teaspoon sesame seeds (toasted)
• ½ small cucumber (thinly sliced, optional)
• ½ small carrot (julienned, optional)
• 1 green onion (thinly sliced, optional)

For the Dressing:

• 2 tablespoons soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• ½ teaspoon sugar (or honey for natural sweetness)
• ½ teaspoon fresh ginger (grated)
• ½ teaspoon garlic (minced, optional)
• ½ teaspoon red pepper flakes (optional for spice)
• 1 teaspoon mirin (optional for extra depth of flavor)

Instructions

Step 1: Rehydrate the Seaweed

1. Place the dried wakame seaweed in a medium bowl and cover it with warm water.
2. Let it sit for about 5-10 minutes until it expands and softens.
3. Drain the seaweed using a strainer and gently squeeze out excess water.
4. If needed, chop the seaweed into bite-sized pieces.

Step 2: Prepare the Dressing

1. In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, sugar, grated ginger, garlic (if using), red pepper flakes, and mirin (if using).
2. Mix until all the ingredients are well combined.

Step 3: Assemble the Salad

1. In a mixing bowl, combine the rehydrated seaweed with cucumber, carrot, and green onion (if using).
2. Pour the dressing over the salad and toss gently to coat all the ingredients evenly.
3. Let the salad rest for 10 minutes to allow the flavors to meld.

Step 4: Garnish & Serve

1. Sprinkle toasted sesame seeds on top for added crunch and flavor.
2. Serve chilled or at room temperature as an appetizer or a side dish alongside sushi, grilled fish, or rice bowls.

Tips & Variations

• Spice it Up – Add wasabi, chili oil, or extra red pepper flakes for a spicier kick.
• Citrus Twist – A splash of yuzu juice or lime juice can add a refreshing acidity.
• Protein Boost – Toss in some edamame, tofu, or shredded crab meat for extra protein.
• Nutty Flavor – Substitute sesame oil with roasted peanut oil for a different nutty aroma.
• Sweetness Balance – Adjust the sugar or honey in the dressing to suit your taste.

Storage & Make-Ahead Instructions

• Refrigeration: Store leftovers in an airtight container for up to 2 days.
• Meal Prep: The dressing can be made ahead and stored separately in the fridge for up to a week.
• Freezing: Not recommended, as the seaweed texture changes when frozen.

Conclusion

This seaweed salad recipe is a quick and easy way to enjoy a nutrient-dense dish packed with flavor. Whether you’re serving it as a side dish for sushi, pairing it with a rice bowl, or eating it as a light appetizer, it’s a fantastic addition to any meal. With minimal preparation and a delicious umami taste, this salad is perfect for anyone looking to explore Japanese cuisine while maintaining a healthy diet.

Give this recipe a try and enjoy the refreshing flavors of seaweed salad! Let us know how it turned out in the comments below.