The next time you’re planning a Japanese meal, try adding this vegan seaweed salad to the menu. It’s packed with flavor, easy to customize, and delicious with a variety of dishes.
What’s more, you don’t need fresh seaweed to make this salad. (After all, the fresh stuff can be hard to find outside of specialty Asian grocery stores and large cities, notes registered dietitian SaVanna Shoemaker, MS, RDN, LD.). You can simply rehydrate dried seaweed, which is commonly sold in the Asian section of health markets.
After the seaweed is rehydrated, all you need to do is slice it into strips, toss it with a soy sauce-sesame dressing, and garnish with scallions and sesame seeds. And just like that, you have a tasty and nutritious side dish.
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Health Benefits of Seaweed
If you’re still unsure about adding seaweed to your rotation, its impressive health benefits are sure to change your mind. For starters, it’s a “significant source of iodine, which is a trace mineral necessary for thyroid health and function,” says Shoemaker. In fact, it’s one of the few plant-based sources of the mineral.
Seaweed also contains several antioxidants, including carotenoids, phlorotannins, vitamin C, and vitamin E. “The antioxidant content can also vary depending on the color of the seaweed, since many antioxidants are also pigments that provide color to plants,” notes Shoemaker.
Finally, seaweed is packed with omega-3 fatty acids, which are important for heart and brain health, according to Shoemaker. “They also play an important role in regulating inflammation,” she adds. (If it’s the omeag-3 fats you’re solely after, consider a supplement like the Vegan Omega 3 Algal Oil Supplement by Future Kind +.)
The best part? Dried seaweed, which is easy to find in stores and online, is just as healthy as the fresh version. It’s “an excellent source of nutrients and antioxidants, and a fine alternative to fresh seaweed,” says Shoemaker.
Key Ingredients
- Dried seaweed. Our recipe uses dried kelp, but you’re welcome to experiment with different varieties, like kombu or wakame seaweed. Be sure to buy a product that’s been sustainably sourced and tested for contaminants; the brand Maine Coast Sea Vegetables checks all these boxes.
- Soy sauce. You can use low-sodium soy sauce, coconut aminos, or tamari for a gluten-free version.
- Maple syrup. The sweetness of maple syrup balances the flavor of seaweed and soy sauce. You can also use agave syrup, brown sugar, or coconut sugar as substitutes.
- Sesame oil. Sesame oil pairs so well with seaweed. However, if you’re allergic to sesame or don’t like it, feel free to skip it.
How to Make Seaweed Salad
Vegan seaweed salad is easy to make; feel free to double or triple the ingredients to make a bigger batch.
1. Place the seaweed in a bowl, then add cold water until it’s completely covered. Let sit for 10 to 15 minutes, or until tender.
2. While the seaweed is soaking, prepare the dressing. In a small bowl, whisk the soy sauce, maple syrup, sesame oil, and lime juice together.
3. Drain the seaweed in a colander or mesh strainer.
4. Wrap the seaweed in a paper towel or clean cloth, then squeeze out the excess water.
5. Slice the seaweed into strips.
6. In a large bowl, toss the seaweed, soy sauce dressing, minced garlic, fresh ginger, and thinly sliced green onions. You can enjoy the salad right away, but it’s best served chilled.
Recipe Tips, Variations, and Substitutions
- Use a seaweed salad mix. Do you want to try a variety of seaweeds at once? Use a packaged seaweed salad mix, such as this product from SeaSnax on Amazon.
- Check the packaging. Depending on the type or brand of seaweed, the total time for soaking might differ. For best results, read the packaging, which will likely list instructions on how to rehydrate the seaweed for recipes.
- Add other green vegetables. On its own, seaweed salad nutrition is pretty impressive—but you can add even more nutrients with other ingredients. Try tossing your salad with diced cucumber or avocado.
How to Store Seaweed Salad
Refrigerate seaweed salad in an air-tight container for 2-3 days.
Serving Suggestions
- Vegan tofu poke bowl — Elevate your next poke bowl with seaweed
- Vegan teriyaki tofu bowl — Enjoy the best flavors of Japanese cuisine
- Homemade vegan sushi — The perfect partner for a vegan Japanese dinner
Vegan Seaweed Salad
Click stars below to rate, or leave a full review in the comments Print Rate it Now Pin RecipeIngredients
- 1 ounce dried kelp
- 1 tablespoon minced ginger
- 1 garlic clove minced
- 1 tablespoon sesame seeds
- 2 scallions thinly sliced
Dressing
- 1 tablespoon soy sauce
- 1 tablespoon maple syrup
- 1 teaspoon sesame oil
- Juice of 1/2 lime
Notes
- If you want to try multiple types of seaweed, use a packaged seaweed salad mix, such as this product from SeaSnax on Amazon.
- Depending on the type or brand of seaweed, the total time for soaking might differ. For best results, read the packaging, which will likely list instructions on how to rehydrate the seaweed for recipes.
- On its own, seaweed salad nutrition is pretty impressive—but you can add even more nutrients with other ingredients. Try tossing your salad with diced cucumber or avocado.
About the Author
Kirsten Nunez
Contributing Writer
Kirsten is a journalist who focuses on healthy food and cooking. Her vegan and plant-based recipes have appeared on VegNews, eHow, Shape, and more. When she’s not creating and photographing vegan recipes for Clean Green Simple, you can find her experimenting in the kitchen and sharing plant-based meals with friends and family. More articles by Kirsten.
[email protected]
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