Name: Seaweed Salad
Prep time: 5 min
Cook time: 15 min
Yield: 2 servings
Ingredients: hiyashi seaweed; soy sauce (regular); granulated sugar; sake; rice vinegar; sesame oil; garlic (fresh); red chili peppers (fresh/small)

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Seaweed Salad

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20 minutes

Adjust servings

dairy-free

gluten-free

(?)

Has gluten from:

soy sauce (regular)

kid friendly

has meat

has pasta

has seafood

mediterranean

vegan

vegetarian

pescatarian

paleo

(?)

Not paleo due to:

granulated sugar
sake
sesame oil

This recipe has no customizations.

Nutrition to Balance

This recipe has Sodium as 89.3% (as a percentage of RDA).

You'll likely need to take this into account today to balance out your diet.

Nutrition Rating Details

Here are the percentages used to determine the nutritional rating for this recipe:

• Calcium: 0.0% of RDA
• Calories: 7.0% of RDA
• Carbs: 5.5% of RDA
• Fat (total lipid): 12.4% of RDA
• Fiber: 4.0% of RDA
• Fructose: 0.0% of RDA
• Protein: 4.2% of RDA
• Sodium: 89.3% of RDA
• Sugar: 15.7% of RDA

• Vitamin A (IU): 34.9% of RDA
• Vitamin B6: 18.9% of RDA
• Vitamin C: 133% of RDA
• Iron: 0.0% of RDA
• Magnesium: 30.2% of RDA
• Manganese: 26.4% of RDA
• Niacin: 13.8% of RDA
• Potassium: 8.1% of RDA
• Zinc: 3.7% of RDA

If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.

Whether this matters for your diet depends mostly on what other foods you consume today.

MACROS

Carbohydrate

15.3

Calories

141

Fiber

1.13

Iron

Protein

4.73

Sodium

1205

Sugars

4.92

Fat (total lipid)

7.60

INGREDIENTS

Amount

Measure

Adjust

Ingredient

Substitutions

cups

hiyashi seaweed

Use fresh seaweed like Hiyashi Wakame, Goma Wakame, and/or "sesame seaweed".

tbsp

soy sauce (regular)

low-sodium soy sauce in Wide rice noodles with beef marinated in low-sodium soy sauce.

tsp

tbsp

tbsp

tbsp

clove

finely minced.

whole

red chili pepper (fresh/small)

optional, crushed, to taste.

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PREPARATION

Rinse your seaweed in cold water for 15 minutes. Soak in cold water for as long as you can. Make sure you rinse the seaweed again before using it.

Mix together 1 tablespoon soy sauce, 1 teaspoon sugar, 1 tablespoon sake, 1 tablespoon rice vinegar, 1 tablespoon sesame oil, 1 clove of garlic, finely minced, crushed chilli peppers to taste (if using).

Toss with the seaweed.

NOTES, TIPS, TRICKS, HINTS, ETC:

You can find seaweed packaged in salt in most Korean grocery stores. They’re usually labelled “salted brown seaweed stems.”.

Brown seaweed stems come packed in salt and if you don’t rinse or soak you’ll have an over salted salad.

THIS RECIPE CAN BE CUSTOMIZED

Make it Gluten Free!

A partially gluten-free variant of this recipe can be made to reduce the amount of gluten. Just make the following substutions: gluten-free soy sauce for soy sauce (regular) and coconut aminos for soy sauce (regular).

Make it Wheat Free!

A partially wheat-free variant of this recipe can be made to reduce the amount of wheat. Just make the following substutions: gluten-free soy sauce for soy sauce (regular) and coconut aminos for soy sauce (regular).

COMPLETE NUTRITION

This recipe has the following nutrient totals:

Calories 141

Protein 4.73 g

Carbohydrates 15.3 g

Iron 0 mg

Fiber 1.13 g

Calcium 0 mg

(plus many more nutrients)

Sample Recipe Chart:

The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.