Seaweed Salad

Seaweed Salad

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.

2 servings
Soaking 10 min
Preparation 5 min

130 calories per serving 


28 g dried seaweed (Wakame type)    
1 shallots, finely chopped   40 g
1 1/2 tbsp soy sauce, low-sodium   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.


  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.


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

Nutrition Facts Table

Nutrition Facts

per 1 serving (70g)


% DV*

* DV = Daily Value




9 g

13 %

Saturated 1 g
+ Trans 0 g

6 %


0 mg


1390 mg

58 %


15 g

5 %


5 g

21 %


4 g


4 g

Vitamin A

8 %

Vitamin C

8 %


10 %


8 %

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Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

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Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Saturated Fat
Source of :
Calcium, Iron, Magnesium, Manganese, Omega-6, Phosphorus, Vitamin A
Good source of :

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This recipe is in the following categories: First courses/Appetizers | Salads | Diabetes-friendly | High Fibre | Kosher | Low Cholesterol | Low Saturated Fat | Vegan | Vegetarian | Japanese

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