Seaweed Salad Recipe Ideas – Healthy and varied variations for the salad buffet
Although seaweed is often associated with Japanese, Chinese, and Korean cuisines, it has long been included in the diet of other countries. The vegetables from the sea end up on the plate more and more often in this country. There are over a hundred known species of algae that are used in the kitchen. The algae are particularly healthy and versatile. In the following article you will find many delicious seaweed salad recipe ideas that will add variety to your menu and have many health benefits.
Why are algae healthy??
Algae contain many vitamins, essential minerals and trace elements. Calcium, magnesium, potassium, zinc, iodine, copper, selenium and iron are found in large quantities in seaweed. Algae are a good source of vitamins A, C and E, and also provide niacin and folic acid. Algae are valued for their anti-inflammatory and antiviral properties. Rheumatism, osteoarthritis, kidney weakness, cardiovascular and intestinal diseases are positively influenced by the consumption of algae. The ingredients contained in it lower high cholesterol levels and serve as blood thinners against thrombosis. The vitamin cocktail contained in the seaweed strengthens the body’s defenses, gets the metabolism going and makes the body resistant to stress. Algae also contain plenty of fiber and make you slim. They are high in protein and almost fat-free. Due to their high iodine content, they should be consumed with caution and should be soaked before consumption. Algae may only be consumed in small quantities during pregnancy after medical consultation.
Seaweed Salad Recipe Ideas – Prepare Japanese Wakame Seaweed Salad
The Japanese seaweed salad is a cold salad made from wakame seaweed, sesame seeds and carrots and seasoned with a spicy miso sesame oil vinaigrette. Crunchy, sweet and savory at the same time, this simple salad will surprise you with an explosion of flavors and textures. The wakame seaweed salad is served with fish dishes, sushi and sashimi.
50 g dried wakame seaweed, soaked, thinly sliced
½ carrot, cut into thin strips
1 red chilli, finely chopped
1 tbsp white toasted sesame seeds
For the dressing:
1 tbsp carrion miso
1 tbsp soy sauce
1 tbsp mirin
1 tbsp sesame oil
1 teaspoon rice vinegar
1 teaspoon lemon juice
Mix all the ingredients for the dressing in a large bowl. Mix and portion the remaining ingredients. Let the seaweed salad wakame cool before serving.
Exclusive seaweed salad recipe with three types of seaweed
Here is another delicious seaweed salad recipe that is prepared with three types of seaweed.
3 types of seaweed: wakame, hijiki, sea lettuce
2 spring onions
30 g sea fennel
20 g sesame seeds
½ cup of black sesame seeds
½ cup of vegetable oil
100 ml dark soy sauce
100 ml sake
100 ml mirin
50 g muscovado sugar
100 ml dashi broth
Soak seaweed in cold water for 10 minutes. Then drain the algae and place on kitchen paper. Chop the spring onions and samphire. Fry the sesame seeds. For the dressing, grind half a cup of toasted black sesame seeds and mix them with the vegetable oil. Add soy sauce, sake and mirin. Stir in the muscovado sugar and dashi stock. Garnish the seaweed salad with sesame seeds with toasted sesame seeds and edible flowers.
Seaweed salad recipe with wakame, smoked red algae and nori
Our next suggestion is an appetizing and healthy combination of green, red and brown algae. This salad combines the typical algae taste in combination with crunchy vegetables and the pleasant fruity note of blood orange.
30 g dried wakame seaweed
30 g dried red algae
Oil for frying the red algae
1 avocado, thinly sliced
1 carrot, thinly sliced with a peeler
1 blood orange, cut
1 cucumber, thinly sliced
1 small bunch of radish, cut into wedges
A handful of radish, kale, or arugula
A few tablespoons of furikake
Miso ginger dressing:
2 tbsp miso (1 tbsp each white and red)
2 tbsp rice wine vinegar
1 tbsp soy sauce
1 teaspoon ginger, grated
1 small clove of garlic, grated
1½ tsp sesame oil
1 teaspoon mirin
1/3 cup dried nori
1/3 cup toasted white sesame seeds
1/3 cup toasted black sesame seeds
1/3 cup bonito flakes
Sea salt to taste
First soak the wakame seaweed for a few minutes. Then squeeze them out and cut them into bite-sized pieces. Fry the red algae in a pan over medium heat for about 30 seconds. Arrange the wakame, avocado, carrot, cucumber and radish in a bowl. Drizzle with miso ginger soy dressing. Add lettuce greens and sprinkle red algae and furikake on top. For the dressing, mix all ingredients together with 2 tablespoons of water. To make the great-tasting furikake spice, put half of each ingredient in the food processor and mix everything until the mixture is processed into small flakes. Repeat the process with the remaining ingredients as well. You can store the spice in an airtight container at room temperature for several weeks.
Prepare vegan Arame seaweed salad
This Arame seaweed salad recipe is a unique and healthy alternative to traditional Asian noodle salad. The daikon is fresh and the combination of ingredients results in a crispy bite. You can also replace the arame seaweed in this recipe with wakame seaweed.
2 pieces of daikon radish
1 large carrot
½ cup arame seaweed
¼ cup teriyaki sauce
2 tbsp sesame oil
¼ cup rice wine vinegar
1 tbsp honey
2 teaspoons of white horseradish
For garnish: radish sprouts and toasted sesame seeds
Put the seaweed in a bowl, pour water over it and soak for at least twenty minutes. Pour off spring water and wash with cold water. Peel and chop or chop the daikon radish. Cut the carrot into slices and add to the bowl with the daikon. Mix the teriyaki sauce, sesame oil, rice wine vinegar, honey and horseradish and pour over the daikon carrot mixture. Garnish the healthy seaweed salad and serve immediately.
Asian seaweed salad recipe with fresh vegetables
For this fresh seaweed salad, which requires 160 calories per serving, you will need the following ingredients:
200 g seaweed
half a cucumber
3 stalks of green onions
1 chili pepper
20 g coriander
½ tbsp ginger
3 tbsp sesame oil
20 g sesame seeds
100 ml sweet chili sauce
salt and pepper
Wash the seaweed and soak in cold water. Drain and set aside. Cut the carrot and cucumber into julienne. Cut the onions into fine rings. Cut the spring onions crosswise into thin slices. Finely chop the chilli and coriander. Mix the seaweed, carrots, cucumber, onions, chilli, spring onions and coriander in a large bowl. Grate the ginger. Add the sesame oil, sesame seeds, sweet chili sauce and lime juice. Season to taste with salt and pepper. Mix the lettuce thoroughly.
Green seaweed salad recipe
45 grams of dried seaweed
2 tbsp rice vinegar
1/2 tbsp sesame oil
1/2 tbsp soy sauce
1 tbsp brown rice syrup
1 teaspoon ginger juice
Salt to taste
1 tbsp sesame seeds
2 spring onions, finely chopped
Whisk the vinegar, oil, soy sauce, rice syrup, ginger juice, and salt in a medium-sized bowl. Cut the soaked seaweed into thin strips and add to the bowl with the dressing. Add the sesame seeds. Arrange the salad and sprinkle with the spring onions.
Recipe for seaweed salad with chicory
Our next recipe suggestion is a healthy, crunchy and extremely nutritious seaweed salad with chicory.
1 head of chicory, washed and chopped into bite-sized pieces
2 tbsp hijiki soaked in water
200 ml honey-miso dressing
1 bunch of watercress, cut
½ cup toasted hazelnuts
2 pieces of avocado
¼ cup of seaweed gomasio
To garnish: sprinkle generously with Powder of Dreams
(Makes ½ cup)
½ cup of toasted black sesame seeds
2 tbsp salt
2 tbsp Aonori seaweed
¾ cup of rice wine vinegar
¼ cup miso
3 tbsp honey
1 ¾ cup of grapeseed oil
Powder of Dreams:
¼ cup lemon juice powder
1/3 cup spirulina
½ cup nutritional yeast
Divide the chicory and seaweed into four bowls. Drizzle with the miso dressing and garnish with a little cress, hazelnuts and half an avocado each. Then sprinkle a teaspoon of green Gomasio and a generous pinch of Powder of Dreams. For the preparation of the algae Gomasio, all ingredients are put into the food processor and mixed into a homogeneous mass (no powder). For the miso dressing, stir together the rice wine vinegar and miso until it has a smooth consistency. Beat the honey with a fork until it dissolves. Finally stir in the oil slowly. To make the Powder of Dreams, simply mix the three ingredients.
Sea grape seaweed salad recipe with carrots
Have you ever heard of “green caviar”? The sea grape belongs to the genus Caulerpa algae. Many health benefits and antiaging properties are ascribed to these. The sea grape is fat-free, low in calories and one of the richest mineral sources in the plant kingdom.
80 g dried sea grapes
1/4 cup grated carrot
2 tbsp chopped fresh coriander
1 tbsp sesame, preferably roasted
3 tbsp rice vinegar
3 tbsp soy sauce
1 tbsp sesame oil
1 teaspoon of sugar
red pepper flakes
1 teaspoon finely grated ginger
1/2 teaspoon of minced garlic
2 spring onions, thinly sliced
First soak the dried sea grapes and let the excess water drain off after 5 minutes. Mix the vinegar, soy sauce, garlic, sesame oil, sugar, pepper and ginger in a bowl until the sugar dissolves. Warm up the vinegar slightly beforehand. Then add grapes, spring onions, carrots and coriander and stir well. Sprinkle the seaweed salad with white or black sesame seeds.
Seaweed salad recipe with shiitake mushrooms and almond avocado dressing
This Japanese seaweed salad recipe with marinated shiitake mushrooms and a dressing with smoked almonds and avocado is also worth trying out.
5 g dried arame seaweed (or hijiki)
25 g dried wakame seaweed
For the marinated mushrooms:
1 ½ cups shiitake mushrooms, thinly sliced
¼ cup green onions, thinly sliced
1 tbsp dry white wine (or sake)
1 teaspoon rice vinegar (or fresh lemon juice)
1 teaspoon soy sauce
Almond and avocado dressing:
¼ cup of ripe avocado
¼ cup smoked almonds (or other nuts)
¼ cup orange juice (or lemon juice)
2 ½ tbsp water
½ tbsp soy sauce
2.5 cm piece of fresh ginger root
3 cloves of garlic
Soak the seaweed overnight, drain well and rinse. Place the sliced mushrooms in a large bowl with the spring onions. Whisk the remaining ingredients for the marinade and pour them over the shiitake mushrooms. Mix well and marinate in the refrigerator overnight. Put the seaweed and the marinated mushrooms in a large bowl and stir the salad with the dressing well. Chill the seaweed salad for 30 minutes before serving.