Mediterranean Diet Refreshing Seaweed Salad
Brighten up your table with this Mediterranean Diet Refreshing Seaweed Salad, a vibrant dish that’s as nutritious as it is delicious. This recipe combines tender, rehydrated wakame seaweed with crisp cucumber, juicy cherry tomatoes, and sharp red onion for a medley of fresh textures and flavors. A zesty dressing of fresh lemon juice, premium extra virgin olive oil, and a touch of sea salt and black pepper ties the ingredients together beautifully. Enhanced with briny capers, nutty toasted sesame seeds, and aromatic parsley, this salad is a refreshing burst of Mediterranean goodness. Ready in just 20 minutes with no cooking required, it’s a perfect light lunch, starter, or side dish for those embracing the wholesome Mediterranean lifestyle. Keywords: Mediterranean diet, seaweed salad, healthy recipes, quick salad recipes, refreshing seaweed salad.
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Recipe Information
Ingredients
- 1 cup dried wakame seaweed
- 1 medium cucumber
- 12 pieces cherry tomatoes
- 0.5 unit red onion
- 1 unit lemon
- 2 tablespoons extra virgin olive oil
- 0.5 cup fresh parsley
- 2 tablespoons capers
- 2 tablespoons toasted sesame seeds
- 0.5 teaspoon black pepper
- 0.5 teaspoon sea salt
Instructions
Rehydrate the dried wakame seaweed by placing it in a bowl of warm water for about 10 minutes or until it expands and is tender. Drain and rinse the seaweed well, squeezing out excess water.
Slice the cucumber thinly, preferably using a mandoline, and place in a mixing bowl.
Halve the cherry tomatoes and add them to the bowl with the cucumber.
Thinly slice the red onion and add to the mixing bowl with the vegetables.
Chop the parsley coarsely and add it to the bowl.
Add the rehydrated seaweed to the mixing bowl with the other ingredients.
Juice the lemon and drizzle the juice over the salad ingredients.
Pour the extra virgin olive oil over the salad.
Add the capers and toasted sesame seeds to the salad.
Season the salad with black pepper and sea salt to taste, then toss everything gently to combine.
Transfer the salad to a serving dish and serve immediately or refrigerate for up to an hour for the flavors to meld.
Nutrition Facts
Calories |
564 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.7 g | 50% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3782 mg | 164% | |
| Total Carbohydrate | 56.7 g | 21% | |
| Dietary Fiber | 17.3 g | 62% | |
| Total Sugars | 16.2 g | ||
| Protein | 15.9 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 651 mg | 50% | |
| Iron | 10.8 mg | 60% | |
| Potassium | 2551 mg | 54% | |
*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.
