Wakame Slaw
A refreshing and crunchy Japanese-inspired slaw featuring rehydrated wakame seaweed, crisp cucumber, and carrots. The simple sesame-soy vinaigrette makes it a perfect light side for grilled fish or noodles.
For 4 servings
Rehydrate the wakame.
Place the dried wakame in a bowl and cover with warm water. Let it soak for about 10 minutes, or until it has fully expanded and softened. Drain it well in a colander, squeezing out any excess water. Roughly chop the rehydrated wakame.
TIPSqueezing the wakame thoroughly is key to preventing a watery slaw.Toast the sesame seeds.
Place the sesame seeds in a small, dry skillet over medium-low heat. Toast for 2-3 minutes, shaking the pan frequently, until they are fragrant and lightly golden. Remove from the pan immediately to prevent burning.
Prepare the dressing.
In a small bowl, whisk together the rice vinegar, low-sodium soy sauce, toasted sesame oil, and sugar until the sugar is fully dissolved.
Combine the slaw.
In a large bowl, combine the chopped wakame, julienned cucumber, and julienned carrot. Pour the dressing over the top and toss everything together until well-coated.
Garnish and serve.
Sprinkle the toasted sesame seeds over the slaw. For the best texture, serve immediately while the vegetables are still crisp.
TIPIf you're not serving right away, keep the dressing and the slaw components separate and combine just before eating.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For perfectly uniform vegetables, use a mandoline or a julienne peeler.
- 2Don't over-soak the wakame, as it can become slimy.
- 3Ensure the sesame seeds are removed from the hot pan right after toasting, as they can burn quickly from residual heat.
- 4This slaw is best enjoyed fresh to maintain the crunchiness of the cucumber and carrots.
Adapt it for your goals.
Spicy
Add a pinch of red pepper flakes or a few drops of chili oil to the dressing for a bit of heat.
quickQuick
Use a bag of pre-shredded carrots or coleslaw mix to save on prep time.
healthyHealthy
Omit the sugar entirely or replace it with a natural, zero-calorie sweetener to reduce the sugar content.
veganVegan
This recipe is already naturally vegan.
Why this is on our healthy list.
Rich in Iodine
Wakame is an excellent source of iodine, a mineral essential for healthy thyroid function and metabolism.
Hydrating
With a high water content from cucumber, this slaw helps contribute to your daily hydration needs.
Source of Antioxidants
Both wakame and sesame seeds contain antioxidants that help protect your cells from damage.
Good for Heart Health
The monounsaturated and polyunsaturated fats in sesame oil can contribute to better heart health when part of a balanced diet.
Frequently asked questions
Yes, wakame slaw is very healthy. It's low in calories and rich in nutrients from the seaweed, such as iodine, magnesium, and folate. The fresh vegetables add fiber and vitamins.
