Are you looking for a way to add some extra nutrition to your meals? Look no further than seaweed! This underutilized ingredient is packed with vitamins, minerals, and antioxidants that can boost your health and energy. From salads to soups, sushi to snacks, we’ve gathered 20 delicious seaweed recipes to get you started.
In this article, we’ll explore the many ways you can incorporate seaweed into your diet. Whether you’re a seasoned cook or just starting out, these recipes are sure to inspire you to try something new. And with their combined benefits of omega-3s, calcium, and iodine, you can feel good about what you’re eating.
So let’s dive in! In the following pages, we’ll feature recipes that use everything from wakame to hijiki, kelp to dulse. From classic Korean dishes like miyeok guk to Japanese-style sushi rolls, there’s something for everyone.
Seaweed Salad with Sesame Dressing
This refreshing salad combines the nutritional benefits of seaweed with the creamy richness of sesame dressing, making it a perfect side dish or light meal.
Ingredients:
– 1 cup wakame seaweed
– 1/2 cup firm tofu, cut into small cubes
– 1/4 cup sliced red bell pepper
– 1/4 cup chopped scallions (green onions)
– 2 tablespoons sesame oil
– 2 tablespoons soy sauce
– 1 tablespoon rice vinegar
– 1 teaspoon grated ginger
– Salt and pepper to taste
Instructions:
1. Rinse the seaweed in cold water, then soak it in cold water for at least 30 minutes. Drain and cut into bite-sized pieces.
2. In a large bowl, combine the seaweed, tofu, bell pepper, and scallions.
3. In a small bowl, whisk together the sesame oil, soy sauce, rice vinegar, and grated ginger to make the dressing.
4. Pour the dressing over the salad and toss to coat.
5. Season with salt and pepper to taste.
6. Serve immediately.
Cooking Time: 15 minutes
Miso Soup with Wakame Seaweed
Warm up with this comforting Miso Soup with Wakame Seaweed recipe, a Japanese classic that’s easy to make and packed with nutrients.
Ingredients:
– 2 cups dashi broth (or vegetable broth)
– 1 tablespoon white miso paste
– 1/4 cup wakame seaweed strips
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon grated ginger
– Salt and pepper to taste
– Optional: Noodles or tofu for added texture
Instructions:
1. In a medium saucepan, combine dashi broth and miso paste. Whisk until smooth.
2. Add wakame seaweed strips and simmer over low heat for 5 minutes.
3. Add sliced onion, garlic, and ginger. Cook for an additional 2-3 minutes, or until the vegetables are tender.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with thinly sliced green onions if desired.
Cooking Time: 10-12 minutes
Seaweed and Cucumber Sunomono
This refreshing Japanese-inspired salad is perfect for hot summer days. Seaweed and cucumber come together to create a deliciously light and tangy dish that’s easy to make.
Ingredients:
– 1/2 cup wakame seaweed sheets
– 2 large cucumbers, thinly sliced
– 1/4 cup rice vinegar
– 2 tablespoons sugar
– 1 teaspoon salt
– 1/4 cup water
– 1/4 cup chopped scallions (optional)
Instructions:
1. Cut the seaweed sheets into smaller pieces and soak them in cold water for at least 30 minutes.
2. Drain and rinse the seaweed under cold running water.
3. In a large bowl, whisk together rice vinegar, sugar, and salt until dissolved.
4. Add the sliced cucumbers to the bowl and toss to coat with the dressing.
5. Add the rehydrated seaweed to the bowl and toss gently to combine.
6. Sprinkle chopped scallions on top (if using) and serve chilled.
Cooking Time: 10-15 minutes (including soaking time)
Korean Seaweed Soup (Miyeok Guk)
A traditional Korean soup made with dried seaweed and a rich broth, perfect for warming up on a chilly day. This hearty soup is also packed with nutrients from the seaweed and other ingredients.
Ingredients:
– 1/2 cup dried miyeok (Korean seaweed)
– 4 cups beef or chicken broth
– 2 tablespoons soy sauce
– 2 tablespoons Korean chili flakes (gochugaru)
– 1 onion, sliced
– 2 cloves garlic, minced
– 1 teaspoon grated ginger
– Salt and black pepper to taste
Instructions:
1. Rinse the dried miyeok in cold water, then soak it in hot water for at least 4 hours or overnight.
2. In a large pot, combine the broth, soy sauce, chili flakes, onion, garlic, and ginger. Bring to a boil, then reduce heat and simmer for 10 minutes.
3. Add the soaked miyeok to the pot and cook for an additional 5-7 minutes, or until the seaweed is rehydrated and the soup has thickened slightly.
4. Season with salt and black pepper to taste. Serve hot with a bowl of steaming rice.
Cooking Time: 20-25 minutes
Seaweed and Avocado Sushi Rolls
A refreshing twist on classic sushi rolls, this recipe combines the nutty flavor of seaweed with the creamy richness of avocado. Perfect for a light and satisfying meal or snack.
Ingredients:
– 1 cup short-grain Japanese rice
– 1/2 cup water
– 1 sheet nori (dried seaweed)
– 1 ripe avocado, sliced
– 1 tablespoon soy sauce
– 1 teaspoon sesame oil
– Salt to taste
Instructions:
1. Prepare the sushi rice according to package instructions.
2. Cut the nori sheet into desired size for rolling.
3. Lay a nori sheet flat on a cutting board. Spread a thin layer of sushi rice onto the seaweed, leaving a 1-inch border at the top.
4. Place sliced avocado in the middle of the rice.
5. Roll the sushi using a bamboo mat or your hands, applying gentle pressure to form a compact roll.
6. Slice into individual pieces and serve with soy sauce and sesame oil.
Cooking Time: 10-15 minutes (including rice preparation)
Crispy Baked Seaweed Snacks
Experience the addictive crunch of Korean-style seaweed snacks with a hint of savory flavor, all without frying! This recipe yields a deliciously crispy and nutritious snack perfect for munching on the go.
Ingredients:
– 1 cup wakame or hijiki seaweed sheets
– 2 tablespoons sesame oil
– 1 tablespoon soy sauce
– 1 teaspoon salt
– 1/4 teaspoon black pepper
Instructions:
1. Preheat your oven to 300°F (150°C).
2. Cut the seaweed sheets into desired snack sizes.
3. In a bowl, whisk together sesame oil, soy sauce, salt, and black pepper.
4. Add the cut seaweed sheets to the bowl and toss until evenly coated with the marinade.
5. Line a baking sheet with parchment paper and arrange the seaweed snacks in a single layer.
6. Bake for 10-12 minutes or until crispy and golden brown, flipping halfway through.
Cooking Time: 10-12 minutes
Seaweed Pasta with Garlic and Chili
This recipe combines the nutty flavor of seaweed with the pungency of garlic and the heat of chili flakes, creating a bold and addictive pasta dish.
Ingredients:
– 8 oz. pasta of your choice
– 2 cups mixed seaweed (wakame, hijiki, and dulse)
– 3 cloves garlic, minced
– 1/4 cup olive oil
– 1/2 teaspoon chili flakes
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook pasta according to package instructions until al dente.
2. In a separate pan, heat olive oil over medium heat. Add minced garlic and cook for 1-2 minutes until fragrant.
3. Add mixed seaweed to the pan and stir to combine with garlic. Cook for an additional 2-3 minutes until seaweed is tender.
4. Add chili flakes to the pan and stir to combine. Season with salt and pepper to taste.
5. Drain cooked pasta and add it to the pan with seaweed mixture. Toss to combine, then top with grated Parmesan cheese (if using).
6. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Seaweed and Tofu Stir-Fry
This recipe combines the nutty flavor of seaweed with the creamy texture of tofu, creating a quick and easy stir-fry perfect for a weeknight dinner.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 tablespoons sesame oil
– 1 package wakame or hijiki seaweed sheets (about 10-12 sheets)
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper to taste
Instructions:
1. Heat the sesame oil in a large skillet or wok over medium-high heat.
2. Add the tofu and cook until golden brown, about 3-4 minutes. Remove from pan and set aside.
3. Add the onion and garlic to the pan and cook until the onion is translucent, about 2-3 minutes.
4. Add the seaweed sheets to the pan and stir-fry for about 1 minute, or until they start to soften.
5. Return the tofu to the pan and stir in soy sauce. Cook for an additional minute, then season with salt and pepper to taste.
Cooking Time: About 10-12 minutes total.
Seaweed and Quinoa Bowl with Tahini Dressing
This nourishing bowl combines the nutty flavor of quinoa with the oceanic taste of seaweed, topped with a creamy tahini dressing. Perfect for a quick and healthy lunch or dinner.
Ingredients:
– 1 cup cooked quinoa
– 2 cups mixed seaweed (wakame, hijiki, and dulse)
– 2 tablespoons tahini
– 2 tablespoons lemon juice
– 1/4 teaspoon salt
– 1/4 cup chopped scallions
– 1/4 cup toasted sesame seeds
Instructions:
1. Cook quinoa according to package instructions.
2. Rinse seaweed and soak it in water for at least 30 minutes. Drain and chop into small pieces.
3. In a blender, combine tahini, lemon juice, and salt. Blend until smooth.
4. In a large bowl, combine cooked quinoa, chopped seaweed, and tahini dressing.
5. Top with scallions and sesame seeds.
Cooking Time: 20-25 minutes
Seaweed Chips with Spicy Aioli
Get ready to crunch into a flavorful and addictive snack that combines the savory goodness of seaweed chips with the spicy kick of aioli. This simple recipe is perfect for game days, movie nights, or as a quick pick-me-up.
Ingredients:
– 1 cup dried wakame seaweed sheets
– 1/2 cup all-purpose flour
– 1/4 cup cornstarch
– 1/4 cup water
– Vegetable oil for frying
– Spicy Aioli (see below)
– Salt, to taste
Instructions:
1. Preheat the oil in a deep frying pan or a deep fryer to 350°F.
2. In a bowl, mix together flour and cornstarch. Gradually add water and stir until smooth.
3. Cut seaweed sheets into desired shapes (e.g., strips or squares).
4. Dip each seaweed piece into the batter, coating evenly.
5. Fry battered seaweed in batches for 2-3 minutes or until crispy.
6. Drain excess oil on paper towels.
Spicy Aioli:
– 1/2 cup mayonnaise
– 1 tablespoon sriracha sauce
– 1 tablespoon lemon juice
– Salt, to taste
Combine all ingredients in a bowl and mix well. Serve with fried seaweed chips.
Cooking Time: 10-12 minutes (depending on the number of batches)
Seaweed and Egg Drop Soup
This classic Chinese soup is a staple for any occasion, combining the nutritious benefits of seaweed with the richness of egg drops. This simple recipe yields a comforting and flavorful broth that’s perfect for a quick pick-me-up or a satisfying meal.
Ingredients:
– 2 cups chicken or vegetable broth
– 1 sheet of wakame or hijiki seaweed (dried or reconstituted)
– 2 large eggs
– 1 tablespoon soy sauce
– 1 teaspoon sesame oil
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Bring the broth to a boil, then reduce heat and simmer.
2. Add the seaweed and cook according to package instructions or until tender.
3. In a small bowl, whisk together eggs and soy sauce.
4. Slowly pour the egg mixture into the broth while stirring gently with a spoon.
5. Cook for 1-2 minutes, or until the eggs are cooked through and form droplets.
6. Stir in sesame oil and season with salt and pepper to taste.
7. Serve hot, garnished with chopped green onions if desired.
Cooking Time: 15-20 minutes
Seaweed and Mushroom Risotto
This creamy risotto dish combines the earthy flavors of mushrooms with the oceanic notes of seaweed, perfect for a sophisticated and comforting meal.
Ingredients:
– 1 cup Arborio rice
– 4 cups vegetable or chicken broth, warmed
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cups mixed mushrooms (such as cremini, shiitake, and oyster), sliced
– 2 tablespoons dried seaweed flakes (wakame or hijiki work well)
– 1/4 cup white wine (optional)
– 1 tablespoon grated Parmesan cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat oil in a large skillet over medium-high heat. Add onion and cook until translucent, 3-4 minutes.
2. Add mushrooms and cook until tender, about 5 minutes.
3. Add Arborio rice and stir to coat with oil and mix with mushrooms. Cook for 1 minute.
4. Add broth, 1/2 cup at a time, stirring constantly and allowing each portion to absorb before adding the next. This process should take about 20-25 minutes or until rice is cooked and creamy.
5. Stir in seaweed flakes, white wine (if using), and Parmesan cheese. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 30-35 minutes
Seaweed and Potato Pancakes
These crispy pancakes combine the earthy sweetness of potatoes with the umami flavor of seaweed, perfect as a snack or side dish. Inspired by Korean-style pajeon, this recipe is easy to make and packed with nutrients.
Ingredients:
– 2 large potatoes, peeled and grated
– 1/4 cup dried wakame seaweed, rehydrated and chopped
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 egg
– 1/4 cup all-purpose flour
– 1/2 teaspoon salt
– Vegetable oil for frying
Instructions:
1. In a large bowl, combine grated potatoes, rehydrated seaweed, chopped onion, and minced garlic.
2. In a separate bowl, whisk together egg and flour. Add salt and mix well.
3. Pour the wet ingredients into the dry ingredients and mix until just combined.
4. Heat about 1/2 inch (1 cm) of vegetable oil in a non-stick skillet over medium heat.
5. Using a 1/4 cup measuring cup, scoop batter into the pan and flatten slightly.
6. Cook for 3-4 minutes on each side, or until golden brown and crispy.
7. Serve hot with your favorite dipping sauce.
Cooking Time: About 10-12 minutes per batch, depending on the number of pancakes.
Seaweed and Scallion Pancakes (Kimchi Jeon)
A crispy and savory Korean-style pancake filled with the flavors of seaweed and scallions. Perfect as a snack or appetizer.
Ingredients:
– 1/2 cup all-purpose flour
– 1/4 cup cornstarch
– 1/4 teaspoon salt
– 1/4 teaspoon baking powder
– 1/2 cup water
– 1 tablespoon vegetable oil
– 1 sheet of dried seaweed (wakame or hijiki), torn into small pieces
– 1/4 cup chopped scallions (green onions)
– 1 clove garlic, minced
– Optional: 1-2 tablespoons kimchi puree for added flavor
Instructions:
1. In a large bowl, whisk together flour, cornstarch, salt, and baking powder.
2. Gradually add water to the dry ingredients and mix until a smooth batter forms.
3. Add vegetable oil, seaweed, scallions, and garlic to the batter. Mix well.
4. Heat a non-stick skillet or frying pan over medium heat.
5. Using a ladle, pour 1/4 cup of batter into the pan.
6. Cook for 2-3 minutes on each side, until the pancake is golden brown and crispy.
7. Serve hot with your favorite dipping sauce.
Cooking Time: 10-12 minutes per batch (depending on number of pancakes)
Seaweed and Salmon Onigiri
Onigiri, Japanese-style rice balls, are a popular snack or meal accompaniment. This recipe combines the savory flavors of salmon and seaweed for a delicious and nutritious onigiri.
Ingredients:
– 1 cup cooked Japanese short-grain rice (preferably day-old)
– 2 tablespoons sushi-grade salmon sashimi
– 2 sheets of dried wakame seaweed, rehydrated in water
– 1 tablespoon soy sauce
– 1 teaspoon sesame oil
– Salt to taste
– Optional: nori seaweed sheets for wrapping
Instructions:
1. Prepare the rice by mixing it with a fork until it’s well combined.
2. Cut the salmon into small pieces and mix with soy sauce, sesame oil, and salt.
3. Place a small spoonful of the rice mixture onto your palm or a flat surface.
4. Add a piece of the salmon mixture in the center of the rice.
5. Wrap the rehydrated seaweed around the filling to form an onigiri shape.
6. Serve immediately, or store in an airtight container for up to 2 hours.
Cooking Time: 10 minutes (including preparation)
Seaweed and Ginger Broth with Noodles
This comforting broth is made with umami-rich seaweed, spicy ginger, and springy noodles. Perfect for a chilly evening or as a pick-me-up any time of the year.
Ingredients:
– 2 cups mixed seaweed (wakame, hijiki, and kombu)
– 2 inches fresh ginger, sliced
– 4 cups vegetable broth
– 1/4 cup dried noodles (such as soba or rice noodles)
– 2 tablespoons soy sauce
– 1 tablespoon sesame oil
– Salt and pepper to taste
– Fresh scallions, thinly sliced (optional)
Instructions:
1. Rinse the seaweed and soak it in water for at least 4 hours or overnight. Drain and cut into smaller pieces.
2. In a large pot, combine ginger, vegetable broth, and seaweed. Bring to a boil, then reduce heat and simmer for 20 minutes.
3. Cook noodles according to package instructions. Drain and set aside.
4. Add soy sauce and sesame oil to the broth. Stir to combine.
5. Divide noodles among bowls. Ladle hot broth over the top. Garnish with scallions, if desired.
Cooking Time: 40 minutes
Seaweed and Chickpea Salad
This salad combines the nutty flavor of seaweed with the creamy texture of chickpeas, all wrapped up in a zesty dressing. Perfect for a quick lunch or as a side dish for your favorite meals.
Ingredients:
– 1 cup cooked chickpeas
– 2 tablespoons wakame seaweed (dried or reconstituted)
– 1/4 cup chopped red bell pepper
– 1/4 cup chopped cucumber
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine chickpeas, seaweed, bell pepper, and cucumber.
2. In a small bowl, whisk together lemon juice and garlic.
3. Pour the dressing over the salad and toss to coat.
4. Sprinkle with olive oil and season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes
Seaweed and Coconut Curry
This tropical curry combines the creamy richness of coconut milk with the subtle umami flavor of seaweed, making it a unique and delicious addition to any meal. Serve over rice or noodles for a nutritious and filling dinner.
Ingredients:
– 1 tablespoon coconut oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup mixed seaweed (wakame, hijiki, etc.)
– 1 can (14 oz) coconut milk
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Heat oil in a large saucepan over medium heat.
2. Add onion and garlic; cook until softened, about 3 minutes.
3. Add seaweed and cook, stirring occasionally, until rehydrated and tender, about 5 minutes.
4. Stir in coconut milk, curry powder, and turmeric.
5. Bring to a simmer and cook for an additional 2-3 minutes or until the flavors have melded together.
6. Season with salt and pepper to taste.
7. Garnish with cilantro leaves and serve over rice or noodles.
Cooking Time: 15-20 minutes
Seaweed and Pumpkin Soup
This recipe combines the savory flavors of seaweed with the comforting warmth of pumpkin, creating a nutritious and satisfying soup perfect for a chilly day.
Ingredients:
– 2 cups vegetable or chicken broth
– 1 medium-sized pumpkin (about 2 lbs), peeled and cubed
– 1/4 cup dried wakame seaweed
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Fresh parsley or thyme for garnish (optional)
Instructions:
1. In a large pot, sauté the chopped onion and minced garlic in a little bit of oil until softened.
2. Add the cubed pumpkin and cook for 5 minutes, stirring occasionally.
3. Pour in the broth and bring to a boil, then reduce heat and simmer for 20-25 minutes or until the pumpkin is tender.
4. Add the dried seaweed and cook for an additional 5 minutes, or until rehydrated and flavorful.
5. Season with cumin, salt, and pepper to taste.
6. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 30-40 minutes
Seaweed and Lemon Infused Water
Stay hydrated and rejuvenated with this unique and refreshing infused water recipe. This blend of seaweed, lemon, and water creates a subtle umami flavor profile that’s perfect for hot summer days or anytime you need a pick-me-up.
Ingredients:
– 1 liter water
– 1 tablespoon dried wakame seaweed
– Juice of 1/2 lemon (about 2 tablespoons)
– Ice cubes (optional)
Instructions:
1. Start by preparing the seaweed. Rinse the dried wakame seaweed with cold water, then soak it in water for at least 30 minutes to rehydrate.
2. Strain the seaweed and discard any excess liquid.
3. In a large pitcher, combine the rehydrated seaweed and lemon juice.
4. Add the liter of water to the pitcher and stir well to combine.
5. Chill the infused water in the refrigerator for at least 30 minutes to allow the flavors to meld together.
6. Serve the Seaweed and Lemon Infused Water over ice cubes, if desired.
Cooking Time: None, as this is an infused drink recipe.
Summary
Get ready to dive into the world of seaweed recipes! This article shares 20 delicious and healthy recipe ideas that incorporate this nutritious ingredient. From classic Asian dishes like Miso Soup with Wakame Seaweed and Korean Seaweed Soup (Miyeok Guk) to creative twists like Crispy Baked Seaweed Snacks and Seaweed Chips with Spicy Aioli, there’s something for every taste bud. Plus, get inspired by international flavors like Seaweed Pasta with Garlic and Chili from Italy or Seaweed and Quinoa Bowl with Tahini Dressing from the Middle East. Whether you’re a seaweed newbie or a seasoned fan, this collection of recipes is sure to delight!
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