🥗 Wakame Salad
Wakame salad is a light Japanese side of rehydrated wakame seaweed dressed with rice vinegar and sesame oil and finished with toasted sesame seeds. The seaweed is silky and slightly chewy, with a briny, tangy flavor and a nutty aroma. It is served chilled as a starter or alongside rice dishes.
Diets
Allergens
Contains (in a typical recipe):
What it is made of
Recipe
Ingredients
- 15 g dried wakame
- 2 tbsp rice vinegar
- 1 tbsp sesame oil
- 1 tsp sugar
- 1 tbsp toasted sesame seeds
- 1 small cucumber, thinly sliced (optional)
- 1 pinch salt
Method
- Soak the wakame in cold water for 5–10 minutes until fully expanded.
- Drain, squeeze out excess water and cut into bite-size pieces.
- Whisk the rice vinegar, sesame oil, sugar and salt.
- Toss the wakame (and cucumber, if using) with the dressing.
- Sprinkle with sesame seeds and serve chilled.
How to make it lighter
- Use 1 tsp sesame oil instead of 1 tbsp — 1 tbsp oil ≈ 120 kcal.
- Bulk it up with cucumber for more volume at almost no extra calories.
- Serve it as a starter to add volume to a meal for very few calories.
History
Wakame has been harvested and eaten along Japan's coasts for centuries, and vinegar-dressed seaweed salads (sunomono) are a long-standing part of Japanese home cooking. The bright green sesame version is today a fixture of Japanese restaurants around the world.
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Values are estimates per 100 g for a typical recipe; home and restaurant versions vary. Diets and allergens are worked out from the ingredients of a typical recipe — always check with whoever cooked the dish. Not medical advice. Nutrition data: Me Nutrition dish database v13. How we count →