5 Favorite Seaweed Recipes & Their Benefits

Amazing Benefits of Seaweed

  • Has important antibacterial and antiviral effects.
  • Reduces cholesterol levels in the blood, high blood pressure and arteriosclerosis.
  • Helps discharge other radioactive elements.
  • Macrobiotic doctors & patients in Nagasaki, survived the atomic bombing in August of 1945. They protected themselves against lethal doses of radiation on a diet of brown rice, miso soup, seaweed and sea salt.
  • Contains B12 (rarely found in vegetables).
  • Is rich in iron, potassium, magnesium, zinc, manganese and 60 trace minerals.
  • Provides a substance called aliginic acid that helps the body eliminate toxins. (Study at McGill University in Montreal)
  • When the body is saturated with natural iodine from seaweed, it will more readily excrete radioactive iodine taken in from the air, water or food.
  • Contains 14 times more calcium by weight than milk.
  • Is high in protein, low in fat and contains little or no carbs.
  • Has components that lower blood pressure.

Green Nori Salad

This salad is very quick, simple, nutritious and filled with flavor.


Leafy lettuce
Nori seaweed
Lemon Juice or Umeboshi Vinegar
Sea salt
Olive oil


  1. Tear lettuce into pieces.
  2. Slice onion very thinly and chop finely, mixing together.
  3. Lightly toast Nori until it turns a green color and is crumbly.
  4. Mix in a few drops of olive oil with the lettuce.
  5. Sprinkle lemon juice and salt on lettuce and toss.
  6. Crumble Nori into the salad.
  7. Toss and serve.


Carrots with Arame

This is a great addition to any meal, especially if you like seaweed, ginger and carrots.


˝ cup arame
2 – 3 tbsp. tamari
˝ tbsp. fresh ginger, grated
3 – 5 carrots cut into match stick lengths


  1. Cover arame with water.
  2. Soak arame for 10 minutes.
  3. Boil arame, tamari, and grated ginger uncovered and on low until most of the liquid has evaporated.
  4. Add the carrots.
  5. Cover and cook until carrots are slightly tender.
  6. Remove lid and cook until all the water has evaporated.


White Bean and Asparagus Stew

Get your vegan protein with all the health benefits of asparagus here in one shot.

I tried this recipe out for the first time on two dinner guests. That was rather brave!
They were good friends, and you never know how some people react to beans. Sometimes people get gas unless your take the proper steps. It turned out great!


1 1/2 cups dry white beans
2 pieces of Wakame (seaweed)
4 bay leaves
1 large onion, chopped finely
1/2 lb. green asparagus, remove woody stems, cut into 2-inch pieces
4 Tbsp vegetable oil or unsalted butter
2 carrots, sliced in rounds
2 pieces celery, chopped
1 – 3 cloves of garlic, chopped
1/4 tsp Liquid dark stevia
1 tsp basil
1 tsp marjoram
2 – 3 Tbsp Tamari or 2 – 3 Tbsp Braggs
1 Tbsp minced fresh parsley oil
freshly ground black pepperg


1.    Cook beans for 1 – 2 hours (time depends on the age of the beans)
2.    When beans are soft, add Wakame, bay leaves, Braggs, Tamari, basil, marjoram and stevia.
3.    Sauté onion, celery and garlic in oil. When golden brown, add to the cooked beans.
4.    Add carrots and asparagus.
5.    Simmer for half an hour or till vegetables are tender.
6.    Mix in parsley and add black pepper to taste.

Soba Soup – Japanese Favorite

If you want a delicious noodle soup recipe that is gluten free, and perhaps even grain free—this is it!
Made with soba buckwheat noodles (look at the label as not all soba is wheat free).


1 piece Kombu
1 small piece Wakame
1 inch piece ginger root, peeled, and grated
1 onion, chopped
1 carrot, sliced
1/4 – 1/2 lb soba (buckwheat noodles)
1/4 cup mugi miso
3 cups water


  1. Wash Kombu and Wakame and place in a pot with the water.
  2. Add the ginger. Bring to a boil and boil gently for 10 – 20 minutes.  Strain, saving Kombu and Wakame.
  3. Rinse off the seaweed. Chop Wakame into 1 inch cubes and return to the pot of water.
  4. Sauté onion till transparent. Add onion to the stock along with the carrot.  Lightly boil for 5 minutes
  5. Add the soba.  Bring to a boil and add 1 cup of cold water.
  6. Repeat this process 3 times –adding a total of 3 cups of water.
  7. Boil lightly for 5 more minutes. Remove from heat.
  8. Add miso to taste (do not cook the miso as it will kill the live enzymes). Let sit with lid on for 5 minutes.
  9. Sprinkle “Fried Tofu” on top.

Miso Soup With Spinach & Mushrooms

We have come to think of Japanese food as being tempura, teriyaki and sushi—but it is miso soup that the Japanese can’t live without. Originally, miso soup was served as a breakfast food.

I remember the week I had a little Japanese girl visiting who could not speak English. When I made her this soup with the addition of udon noodles she was so happy and said Oishi (delicious) many times!


1 piece Kombu
1 piece Wakame
4 dried shitake mushrooms*
1 inch piece fresh ginger, chopped
8 Spinach leaves
1 – 3 Tbsp Shiro miso**
3 cups water


1.    Soak Kombu, Wakame, and mushrooms in 3 cups of water in a saucepan for 30 minutes.
2.    Bring to a boil.
3.    Simmer for 30 minutes.
4.    Strain out the kombu, wakame and mushrooms saving the liquid.
5.    Slice Wakame and kombu and return to stock.
6.    Cut stocks off mushrooms and discard or chop finely and slice mushroom caps in half.
7.    Place mushrooms back into saved liquid.
8.    Add spinach leaves.
9.    Simmer on medium heat until spinach leaves have wilted.
10.  Add miso. (Never boil miso because that kills extremely beneficial live cultures). Stir the miso thoroughly into the water, and then add this back to the pot. As Miso is high in sodium, adjust how much you add to taste.
Serves 4

*Note: Fresh medium mushrooms can be used.
**This miso is the most suitable as it is smooth and creamy taste…..it has a velvety texture and almost sweet taste.

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Chrissie R
Chrissie R1 months ago

Just give me a seaweed salad!

Mary T.
Mary T1 years ago

thanks for sharing...love seaweed and have some I can hydrated for a quick seaweed salad

Lenore Kudaka
Lenore K1 years ago


Siyus Copetallus
Siyus Copetallus1 years ago

Thank you for sharing.

Lolly D.
Lolly D1 years ago

I recently started adding a strip of dry seaweed when I'm cooking dry beans. It is supposed to help soften beans quicker, make them more digestable, and adds some extra "umami" flavor. I also add it to homemade chicken bone stock. It also adds minerals and salt to the stock and increases digestibility. Kelp or kombu are perfect for this, they won't make your broth or beans taste fishy, just yummy!

ERIKA S1 years ago

thank you

Sara G.
Sara G1 years ago

These sound good. Thanks

Nina S.
Nina S1 years ago


Mary T.
Mary T1 years ago

thanks for the recipes..big fan of seaweed...can eat in all day long

Janis K.
Janis K1 years ago

Thanks for sharing