Seaweed Salad (Easy Japanese Wakame Salad Recipe) (2024)

FAQs

Is wakame the same as seaweed salad? ›

You've probably come across it at a sushi restaurant, where its bright neon-green color is hard to miss. Though there are many versions of seaweed salad, the most popular type is made from wakame, which is a highly nutritious and versatile seaweed.

To make the salad, the dried seaweed is dipped in water, drained, cut into small pieces and then mixed with soy sauce, mirin, sesame, sesame oil, yuzu juice, grated ginger, rice vinegar, chilli and sugar. Online, I found lots of recipes for the dish – all very similar.

Iron and protein: Wakame can have a relatively high iron and protein content than other seaweeds. Plant-based folate and B12: Wakame can offer a source of these essential vitamins necessary for copying and synthesising DNA, producing new cells and supporting nerve and immune function.

While levels may be low, toxic metals may build up over time in a person who eats seaweed daily. Though the general risk is low, it may be a good idea to ensure that seaweed is organic and comes from a high-quality source.

Wakame is very similar to another seaweed called Alaria, which makes a good substitute if wakame is unavailable where you live, though Alaria is a bit tougher.

Important Instructions for Seasoned Seaweed Salad (Wakame)

Upon thawing, the seaweed salad is ready to eat. The refrigerated shelf life is 3-5 days when held under the proper refrigerated temperature range of 35 to 40°F.

Seaweed often contains arsenic, but most of it occurs in an 'organic' form known as arsenosugars, considered by scientists and the OEHHA to be relatively harmless because it's almost entirely excreted. However, inorganic arsenic is known to increase the risk of cancer, and some seaweed species can contain high levels.

Seaweed contains carbohydrates that act as prebiotics, which are nondigestible fibers that feed the healthy bacteria in your digestive tract. Sugars found in seaweed help boost the growth of this “good” bacteria and increase the level of short-term fatty acids that keep the lining of your gut healthy.

Japanese consume seaweed for both its nutritional properties and culinary values. Today we will explore the varieties of edible seaweed used in Japanese cooking, their remarkable health benefits, and how you can incorporate these sea vegetables into your diet.

Though wakame is generally healthy, consuming excess amounts may cause adverse side effects in some people. Certain brands may contain high amounts of sodium, which can increase blood pressure in those who are sensitive to its effects ( 23 ). It's also high in iodine, packing in roughly 28% of the RDI per gram ( 2 ).

Is wakame inflammatory? ›

Wakame is high in omega-3 fatty acids, making it an anti-inflammatory food. In addition, wakame contains enough vitamin C to aid collagen production, which helps repair damaged skin.

A typical serving measuring 2 tablespoons provides less than 1 gram of carbs. But even a more substantial 1/2 cup (100-gram) serving provides only about 9 grams of carbs. Most of the carbohydrate is starch. There is less than 1 gram of fiber and less than 1 gram of sugar in a serving of wakame.

Seaweed removes fats and toxins from the body and helps protect the liver from toxic damage. The sodium alginate in seaweed, especially kelp, absorbs toxins from the digestive tract.

Thus, alternative new food sources of EPA and DHA are needed, and seaweeds may present an innovative source of these anti-inflammatory fatty acids [35,36,37].

Rich in Nutrients: Seaweed is packed with vitamins and minerals, including vitamin A, vitamin C, vitamin E, vitamin K, several B vitamins (such as Biotin), iron, zinc, and iodine. These nutrients are essential for hair growth and overall hair health.

Goma wakame, also known as seaweed salad, is a popular side dish at American and European sushi restaurants. Literally translated, it means 'sesame seaweed', as sesame seeds are usually included in the recipe.

Its scientific name is Undaria pinnatifida. Common names include Asian kelp and sea mustard. In Korea, it is known as miyeouk or miyok. Wakame is native to northeastern Asia and Russia and is grown as a marine crop in Japan, China, and Korea.

Some is harvested and sold fresh, but most are dried. One of the most common is nori, which has been chopped, rolled and dried into sheets used to wrap sushi. Wakame, sometimes called sea lettuce, is a green and slightly chewy seaweed and is sold fresh, dried and frozen.

Wakame and kombu are both types of brown seaweed, but they have different textures and uses. Wakame is thin and silky, while kombu can be thick and rubbery. Delicate wakame leaves add a pleasing texture to soups and salads.