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Seaweed Salad

1 Reviews
100% would make this recipe again

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.

Brining : 10 min Preparation : 5 min
130 calories/serving
  • Can be done in advance
  • Very easy
  • Vegan
  • Lactose Free
  • Nuts & Peanuts Free
  • Kosher
  • Vegetarian
  • Diabetes-friendly

Ingredients

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
cayenne pepper
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.

Method

  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.

Remarks

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

Nutrition Facts Table

per 1 serving (70g)

Amount

% Daily Value

Calories

130

Fat

9 g

13 %

Saturated 1.2 g
+ Trans 0 g

6 %

Cholesterol

0 mg

Sodium

1390 mg

58 %

Carbohydrate

15 g

5 %

Fibre

5 g

21 %

Sugars

4 g

Protein

4 g

Vitamin A

8 %

Vitamin C

9 %

Calcium

11 %

Iron

8 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¾ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1
Fats 1 ½

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again
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