Wakame is a type of seaweed that resembles spinach and has a mild sweet taste. Find out different ways of how to cook this healthy sea vegetable from the following article.
There are many kinds of seaweed that are edible and used in different cuisines around the world. Apart from their culinary use, seaweeds are also used in the production of medicines and fertilizers. Wakame seaweed is quite popular in Korean and Japanese cuisine. This seaweed is packed with a number of nutrients that are beneficial to one’s health.
Wakame Seaweed Nutrition
The following table will give you the nutritional information about this seaweed. The nutrient content is calculated for a single serving of seaweed (100 g).
| Nutrients | Value per 100 g |
| Vitamin A | 360 IU |
| Vitamin B6 | 0 mg |
| Vitamin C | 3 mg |
| Vitamin E | 1 mg |
| Carbohydrates | 32 mg |
| Protein | 7.4 mg |
| Iron | 2.2 mg |
| Sodium | 871 mg |
| Magnesium | 107 mg |
| Potassium | 50 mg |
| Calcium | 150 mg |
Wakame with Brown Rice
Ingredients
- Dried wakame seaweed flakes, 3 tablespoons
- Brown rice, 1½ cups
- Ripe avocado (diced), 1
- Water, 2½ cups
- Butter, 1½ tablespoons
- Toasted sesame seeds, 2½ teaspoons
- Salt to taste
Cooking Instructions
Soak the seaweed in a small bowl containing water, for 5-10 minutes. Place a medium-sized saucepan over a medium flame, and melt the butter. Add the rice and salt to it and mix them together. Now, pour the water into the saucepan and stir. Once the water starts simmering, reduce the heat and cover the saucepan. Let the rice cook over low heat for about 45 minutes. After it’s done, transfer the rice to a separate bowl. Mix the diced avocado and toasted sesame seeds with it. Top the rice off with the seaweed, and serve warm.
Wakame and Chicken Soup with Buckwheat Noodles
Ingredients
- Wakame, 2 cups
- Chicken breasts, 3
- Buckwheat noodles, ½ packet
- Chicken stock, 1½ cups
- Carrot (julienned), 1
- Sesame oil, 3 tablespoons
- Spring onions, 1 cup
- Garlic cloves (minced), 5
- Bean sprouts, ½ cup
- Toasted sesame seeds, 2½ teaspoons
- Fresh ginger (finely chopped), 2 teaspoons
- Salt to taste
Cooking Instructions
Soak the seaweed in water for about 10 minutes. Drain the water with the help of a strainer and shred the seaweed. Cook the buckwheat noodles according to the instructions given on the packet. Rinse the cooked noodles in cold water, and keep aside. Now, into a large saucepan, pour the chicken stock, and place it over medium heat. Once the stock comes to a boil, add the garlic, ginger, and spring onions.
Place the chicken breasts in the stock and let them cook till they turn tender. Remove the cooked chicken and shred it, finely. Transfer the stock to another saucepan after straining it, and boil it again. Include the bean sprouts, julienned carrot, chicken, noodles, and wakame, in the stock. Pour the sesame oil into this, and leave the soup to boil, further. Remove the saucepan from the heat, garnish the soup with the toasted sesame seeds, and serve it hot with crackers on the side.
Wakame and Imitation Crab Salad
Ingredients
- Dried wakame, 1½ cups
- Imitation crab (cut into medium-sized pieces), ½ pound
- Japanese cucumber, 1
- Sesame oil, 1½ tablespoons
- Vinegar, 5 tablespoons
- Soy sauce, 2 tablespoons
- Freshly ground black pepper, 2 teaspoons
- Sake, 2½ tablespoons
- Salt to taste
Cooking Instructions
Soak the seaweed in water for about 10 minutes. Cut the Japanese cucumber into thin slices and transfer it to a small bowl. Mix some salt with the slices and wait till the cucumber turns limp. Drain the water and add the soaked wakame and imitation crab to the bowl. For the salad dressing, whisk the sake, vinegar, soy sauce, pepper, and sesame oil, together, and pour it over the salad. Toss the salad a few times till all the ingredients are thoroughly combined, and serve.
Including wakame seaweed in your diet will help you reap a number of benefits. However, an excessive consumption of this seaweed must be avoided as it may lead to hypothyroidism.
