Heart-Healthy Chuka Wakame Salad
Elevate your lunch or dinner spread with this Heart-Healthy Chuka Wakame Salad, a refreshing Japanese-inspired recipe that's as nutritious as it is flavorful. Packed with the oceanic goodness of rehydrated wakame seaweed, this dish combines crisp, fresh vegetables like julienned carrots, sliced cucumber, and chopped scallions for a vibrant crunch. The zesty dressing—featuring low-sodium soy sauce, rice vinegar, sesame oil, honey, and a hint of ginger and red pepper flakes—adds a perfect balance of sweet, savory, and slightly spicy notes. Sprinkled with toasted sesame seeds for a nutty finish, this easy, no-cook salad is ready in just 20 minutes and makes a delicious chilled appetizer or side dish. Perfect for anyone seeking a low-fat, nutrient-rich option that's brimming with flavor, this wakame salad is a go-to recipe for health-conscious eaters and seaweed enthusiasts alike!
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Recipe Information
Ingredients
- 30 grams dried wakame seaweed
- 1 tablespoon toasted sesame seeds
- 1 small cucumber
- 1 medium carrot
- 2 stalks scallions
- 2 tablespoons low-sodium soy sauce
- 2 tablespoons rice vinegar
- 1 tablespoon sesame oil
- 1 teaspoon honey
- 1 teaspoon grated ginger
- 0.25 teaspoon red pepper flakes
Instructions
Start by soaking the dried wakame seaweed in cold water for 10 minutes to rehydrate. After soaking, drain and squeeze out excess water.
While the wakame is soaking, prepare the vegetables: peel and julienne the carrot, slice the cucumber thinly, and chop the scallions finely.
In a large mixing bowl, combine the rehydrated wakame, julienned carrot, sliced cucumber, and chopped scallions.
In a small bowl, mix together the low-sodium soy sauce, rice vinegar, sesame oil, honey, grated ginger, and red pepper flakes to create the dressing.
Pour the dressing over the wakame and vegetables, then toss the salad gently to ensure everything is well coated.
Sprinkle the toasted sesame seeds over the top of the salad for added texture and flavor.
Cover and refrigerate the salad for at least 10 minutes to allow the flavors to meld together.
Serve chilled as a refreshing appetizer or side dish.
Nutrition Facts
Calories |
268 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.1 g | 23% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 5.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1304 mg | 57% | |
| Total Carbohydrate | 23.7 g | 9% | |
| Dietary Fiber | 5.1 g | 18% | |
| Total Sugars | 10.6 g | ||
| Protein | 8.0 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 169 mg | 13% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 573 mg | 12% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
