Low Sodium Wakame Seaweed Salad
Discover the vibrant and nutritious world of this Low Sodium Wakame Seaweed Salad—a refreshing, guilt-free twist on a classic favorite. This recipe features rehydrated wakame seaweed as the star ingredient, paired with crisp cucumber, scallions, and a sprinkle of sesame seeds for an irresistible crunch. The dressing combines rice vinegar, low-sodium soy sauce (or coconut aminos for an even lower sodium or gluten-free alternative), toasted sesame oil, honey or maple syrup, and freshly grated ginger for a delightful balance of tangy, sweet, and umami flavors. Ready in just 15 minutes with no cooking required, this light and flavorful salad makes an excellent appetizer or side dish while being perfect for those looking to reduce their sodium intake without compromising on taste. Serve it chilled for a refreshing summertime treat or a vibrant addition to Asian-inspired meals.
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Recipe Information
Ingredients
- 1 cup dried wakame seaweed
- 2 tablespoons rice vinegar
- 1 tablespoon low-sodium soy sauce (or coconut aminos for lower sodium or gluten-free)
- 1 teaspoon toasted sesame oil
- 2 teaspoons honey or maple syrup
- 1 teaspoon fresh ginger, grated
- 1 tablespoon sesame seeds
- 2 tablespoons scallions, thinly sliced
- 0.5 cup cucumber, thinly sliced or julienned
- 0.25 teaspoon red pepper flakes (optional, for heat)
Instructions
In a large bowl, soak the dried wakame seaweed in cold water for 5-10 minutes, or until rehydrated and tender. The seaweed will expand significantly, so ensure the bowl is large enough.
Drain the wakame and gently squeeze out the excess water. Chop the rehydrated seaweed into bite-sized pieces if it is not already pre-cut.
In a small bowl, whisk together the rice vinegar, low-sodium soy sauce (or coconut aminos), toasted sesame oil, honey or maple syrup, and grated ginger to make a flavorful but low-sodium dressing.
In a mixing bowl, combine the chopped wakame, sesame seeds, scallions, cucumber, and optional red pepper flakes.
Drizzle the dressing over the seaweed mixture and toss gently until everything is well coated.
Refrigerate the salad for 10-15 minutes to allow the flavors to meld. This step is optional but enhances the overall taste.
Serve the wakame seaweed salad chilled or at room temperature as a refreshing side dish or appetizer.
Nutrition Facts
Calories |
281 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.4 g | 16% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2684 mg | 117% | |
| Total Carbohydrate | 41.8 g | 15% | |
| Dietary Fiber | 9.7 g | 35% | |
| Total Sugars | 16.5 g | ||
| Protein | 11.4 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 414 mg | 32% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 1564 mg | 33% | |
*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.
