Seaweed Salad

Here’s my favorite seaweed salad recipe! It features kelp noodles, dulse ribbons, and a craveable Spirulina Dressing tossed with seasonal greens, avocado, cucumber, radish, and cilantro. Keep it vegan with edamame or tofu, or add smoked ahi or salmon. Vegan-adaptable and Low-carb.

Keeping your body healthy is an expression of gratitude to the whole cosmos- the trees, the clouds, everything. – Thich Nhat Hanh

Here’s my take on a seaweed salad, which I admit is a little different, but elevated! My husband calls it my mermaid salad, and it seems fitting!

Packed full of healthy seaweed and veggies, it features nutrient-rich seaweed like dulse ribbons, kelp noodles, and spirulina. Vitamin-rich and mineral-dense, it’s like therapy for the body while still being delicious and satisfying.

Add protein if you like (seared ahi, smoked salmon, or miso tofu) to make it a meal. Both dulse and spirulina are great, plant-based sources of Vitamin B-12, as well as many more vitamins and minerals. It can be challenging to get Vitamin B-12 on a vegan or vegetarian diet, so just something to pay attention to.

Seaweed Salad Recipe Ingredients

• Dried dulse ribbons– dulse, if unfamiliar, is a type of seaweed that looks much like underwater red lettuce. It is jam-packed with vitamins and minerals – Vitamin b-12, calcium, iodine, potassium, beta carotene, as well as fiber, protein, and anti-oxidants. Dulse is harvested in the Northwest and Northeast and dried, and can come in several forms- powder, granules, flakes, ribbons, or whole leaf. We use dried duse ribbons and rehydrate them!
• Wakame- a dark green, leafy seaweed, the most common type used for this salad. Mild-tasting arame and hijiki are also good choices. They can be bought at Asian grocery stores. You can use fresh or dried and soak them.
• Kelp noodles –Kelp noodles are noodles made from seaweed. It is very low in calories, zero carbs, and zero fat, and they are a great substitute for people doing a low-carb or low-fat diet. High in minerals like iodine, manganese, and zinc, kelp noodles offer some very beneficial nutrients. Kelp noodles are clear, relatively tasteless, and have a snappy crunchy texture. They are typically found in the refrigerated section of the grocery store near the tofu.
• Veggies:  your choice of salad greens (kale, arugula, romaine), Turkish cucumber, radishes, avocado,  green onions
• Optional protein options: Smoked ahi, smoked salmon, baked or smoked tofu, edamame
• Optional Garnish: Sprouts (sunflower sprouts are nice), hemp seeds or sunflower seeds, cilantro, or edible flower petals

Seaweed Salad Dressing Ingredients

• Extra virgin olive oil
•  Hemp seeds, or sub raw cashews, or raw sunflower seeds
• Apple Cider vinegar
• Garlic clove
• Salt and black pepper 
• Fresh herbs: cilantro, basil or flat-leaf parsely
• Spirulina powder- Here are 3 highly-rated and recommended brands: Earthrise Spirulina (grown in California), Pure Hawaiian Spirulina, and Microingredients Pure Organic Spirulina.

How to make Seaweed Salad

1. Soak the Dulse ribbons

Place them in a bowl of water while you prep the salad.

2. Make the Spirulina dressing. Blend the simple ingredients in a blender until creamy and smooth. I love the glorious emerald color. Start conservatively with the spirulina, adding more to the taste.

3. Assemble the salad.  Create the base with your favorite greens. Here we’ve used baby kale and radicchio. Baby Kale works well in the recipe.

Add the kelp noodles or wakame, or both!

Then start layering- avocado, cucumber, watermelon radish (or regular radish), drained dulse ribbons and pretty much any other raw crunchy veggie you like – grated carrots, mushrooms, raw broccoli, snap peas, etc…

Add fresh sprouts- sunflower sprouts are nice here, and sprinkle with seeds- hemp or sunflower. Add a protein if you like- here I added smoked salmon.

4. Toss! Then toss with the Spirulina Dressing.

Storing seaweed salad

Store leftovers (preferably untossed) for up to 2 days. If you keep the dressing separate, it will keep for up to 5 days. Use the spirulina dressing on Buddha Bowls or other salads during the week.

Serving suggestions

Serve this seaweed salad with our Fast & Easy Seared Tuna, Miso Salmon, Air Fryer Salmon Bites, or our Miso Baked Tofu.

Have a great weekend, and I hope you love this seaweed salad as much as I do.  It is fun exploring unique nutrient-rich ingredients into our lives, remembering that the more diversity we add to our diets, the healthier our microbiome will be, and in turn, the healthier we will be! xoxo

Sylvia

Seaweed Salad Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 4 reviews

• Author: Sylvia Fountaine | Feasting at Home
• Prep Time: 20
• Total Time: 20 minutes
• Yield: 3-4
• Category: salad
• Method: tossed
• Cuisine: American
• Diet: Vegan

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Description

This seaweed salad features kelp noodles, dulse ribbons, and an addicting Spirulina Dressing tossed with seasonal greens, avocado, cucumber, and radishes.  Vegan-adaptable and Low-carb.

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Ingredients

Units USM

• 1/4 cup dulse ribbons, soaked in water
• 4 ounces baby kale (or sub other salad greens)
• 1 Turkish cucumber, sliced
• 1 avocado, diced or sliced
• 1–2 green onions
• 1–2 cups Wakame or Kelp noodles
• 2 radishes, thinly sliced ( watermelon radishes are pretty here!)
• Protein options: Smoked ahi, smoked salmon, baked or smoked tofu, edamame
• Garnish: Sprouts (sunflower sprouts are nice), hemp seeds or sunflower seeds, cilantro or edible flower petals

Seaweed Salad Dressing

• 1/4 cup water
• 1/3 cup olive oil
• 1/4 cup hemp seeds (or raw sunflower seeds –if you have a high-powered blender)
• 3 tablespoons Apple Cider vinegar
• 1 garlic clove
• 3/4 teaspoon salt
• 1/4 teaspoon cracked pepper
• 1/2 cup cilantro (packed, small stems ok), or basil, or flat leaf parsley
• 1 teaspoon spirulina, more to taste

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Instructions

1. Soak the dulse ribbons (or any dried seaweed) in a small bowl of water, 15 minutes or until softened
2. Make the Spirulina dressing– add all but the cilantro and spirulina to a blender, and blend until creamy and smooth- a full minute. Add cilantro and spirulina, pulse until well combined and smooth.
3. Add the salad ingredients to a bowl- salad greens first,  then cucumber, avocado, scallions, seaweed or kepl noodles, radishes, drained dulse, and your choice of protein.
4. Toss with some of the dressing, just enough to coat–  you will not need it all.
5. Garnish with seeds and sprouts.

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Notes

The spirulina dressing will keep up to 5 days in the fridge.

You can make the salad ahead- leaving off the dressing, fish and avocado- then add and toss right before serving. Salad will keep 3 days in the fridge.

Nutrition

• Serving Size: (with 8 ounces smoked salmon)
• Calories: 313
• Sugar: 2.3 g
• Sodium: 253.9 mg
• Fat: 22.6 g
• Saturated Fat: 3.2 g
• Carbohydrates: 12.7 g
• Fiber: 6.2 g
• Protein: 19 g
• Cholesterol: 22.2 mg