4 Delicious Seaweed Recipes

Seaweed may be a nontraditional ingredient in many households, but this versatile superfood is low in calories and rich in essential nutrients, making it a must-have for families all over the world. Seaweed recipes are easy and delicious, full of rich Asian-inspired flavors that will have your family asking for seconds—and thirds. From soups to salads to sushi rolls, seaweed is the perfect ingredient to add additional vitamins and minerals to your diet.

Vitamin K, calcium, and iron are just a few of the healthful elements found in sea vegetables like seaweed. Below is just a small selection of my favorite easy and delicious seaweed recipes that will inspire you to incorporate this healthy plant into your weekly meal plan.

Veggie Sushi Rolls

The ingredients you need are:

• 1 package nori sheets (aka edible seaweed)
• 2 cups cooked rice
• 1 avocado
• 1 carrot, shredded
• 1 cucumber, sliced thin
• Salt to taste

Place nori sheet on a sushi mat (an everyday place mat can serve as a substitute if need be), and spread rice across the nori. Remove the skin and pit from the avocado, and mash it in a bowl with a bit of salt. In the center of the rice, make a one-inch line with the avocado. Add shredded carrots and sliced cucumbers to the center as well, being careful not to overfill. Use the mat to help you lift one end of the nori, and gently fold it over the avocado, carrots, and cucumbers. Let the mat fall back to the table while still holding the nori with your fingers, as you continue to roll into an even, cylindrical shape. Cut the finished roll into bite-size pieces, and repeat these steps until all the ingredients are used.

Hummus Roll-Ups

Your ingredients are:

• 1 package nori sheets
• 1 cup white bean hummus
• 1 cup cabbage, shredded
• 1 carrot, shredded
• 1 cucumber, sliced thin

To start, put a nori sheet on a sushi mat or place mat and spread the hummus across the nori. In the center of the hummus, make a one-inch line with the cabbage, carrots, and cucumbers. Use the mat to help you lift one end of the nori, and gently fold the nori and hummus over the cabbage, carrots, and cucumbers. Let the mat fall back to the table, while still holding the nori with your fingers, and continue to roll into an even, cylindrical shape. Cut the finished roll into bite-size pieces.

Seaweed Salad

If you’re not in a sushi mood, you can try this seaweed salad as a side dish. Gather these materials to start:

• 2 oz. package of dulse seaweed
• ½ cup carrots, shredded
• ½ cup cabbage, shredded
• 1 red pepper, sliced thinly
• 1 tsp. sesame seeds
• Salad dressing of choice

Soak the dulse seaweed in water for five minutes. Remove from water, drain any excess liquid, and slice thinly. Top with shredded carrots, shredded cabbage, sliced red pepper, and sesame seeds. Serve with your favorite Asian-inspired salad dressing.

Tofu Soba Soup

This recipe is great on a cold night or when you’re feeling under the weather. This is what you need:

• 2 cups vegetable stock
• 2 cups water
• ½ tsp. garlic, freshly chopped
• ½ tsp. ginger, freshly chopped
• ½ cup wakame seaweed, soaked, chopped, and drained
• ½ cup onion, chopped
• ½ cup carrots, chopped
• ¼ lb. soba noodles
• 1 package firm tofu, drained and chopped
• 2 tbsp. cilantro, freshly chopped
• Salt and pepper to taste

Place stock, water, garlic, and ginger into a pot, and bring to a boil. Add the seaweed, and gently simmer for about fifteen minutes. Add the onion and carrots, and continue to simmer for ten minutes. Add soba noodles and chopped tofu, and cook for an additional five minutes. Top with fresh cilantro, salt, and pepper, and serve.

Even if you don’t have time to learn a new recipe, dried seaweed can also be easily added to smoothies, soups, and spreads, with no additional prep time. So stop wondering how to cook seaweed and start incorporating this superfood into your healthy lifestyle today! And don’t forget to share your seaweed journey with us on Twitter.

Image sources: Maxpixel | Flickr | Wikimedia Commons

This article was brought to you by Tom’s of Maine. The views and opinions expressed by the author do not reflect the position of Tom’s of Maine.