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.
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Soaking : 10 min Preparation : 5 min
120 calories/serving
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- Recipe
- Nutrition Info
- Reviews( 5 )
- My Notes
Ingredients
| 28 g | dried seaweed (Wakame type), arame or hijiki | ||
| 1 | shallots, finely chopped | 40 g | |
| 1 1/2 tbsp | soy sauce | 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.
Method
- 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.
- Meanwhile, combine the remaining ingredients in a salad bowl, except the sesame seeds.
- Drain and gently squeeze the seaweed to remove excess water. Chop or cut up, using scissors, then add to the salad bowl.
- Toss, taste and add more seasoning if necessary. Garnish with the optional sesame seeds then serve.
Observations
If mirin is not available, replace it with white wine and a bit of sugar.
Nutrition Facts Table
per 1 serving (70 g)
Amount % Daily Value |
Calories 120 |
Fat 7 g 11 % |
Saturated 1 g 5 % |
Cholesterol 0 mg |
Sodium 1390 mg 58 % |
Carbohydrate 14 g 5 % |
Fibre 5 g 20 % |
Sugars 4 g |
Net Carbs 9 g |
Protein 3 g |
Vitamin A 8 % |
Vitamin C 9 % |
Calcium 11 % |
Iron 6 % |
More info
Claims
This recipe is :
- Good source of :
- Fibre
- Source of :
- Calcium, Iron, Manganese, Omega-6, Phosphorus, Vitamin A
- Low :
- Saturated Fat
- Free :
- Added Sugar, Cholesterol, Trans Fat
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Vegetables | 1 |
| Fats | 1 ½ |
Check out our Meal Plans for Type 2 Diabetes
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This recipe is in the following categories
First courses/Appetizers | Salads | Diabetes-friendly | High Fibre | Low Cholesterol | Kosher | Vegan | Low Saturated Fat | Vegetarian | Japanese
Top Reviews
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De
march 29, 2021
I've gone to 2 different asian markets and whole foods and I'm telling you to save you the trips. This Wakame seaweed is NOT the light green transparent seaweed in the photos. I was finally advised by the store clerk that this salad is usually purchased ready-made and that they don't have the ingredients for it. I still used this recipe for the numerous wakame and sea vegetable bags i've purchased and it's actually not bad. The seaweed you're looking for may be at a japanese market but it is called algae usually or seagrass it seems.
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CharlieTrotter
february 02, 2020 | I would make this recipe again
This was simple and yummy!
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cinzia
february 02, 2020 | I would make this recipe again
@De: There are many different types of seaweeds that can all be used for this recipe with very good results. I suspect also that, depending on your location, you may get different types of seaweeds under the same "wakame" name. BTW, the seaweed in the picture has been bought under the "wakame" name.
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