
Wakame
Wakame is a type of edible seaweed, characterized by its subtly sweet flavor and silky texture. This dark green seaweed transforms into a vibrant green when cooked. Rich in essential minerals like iodine, magnesium, and calcium, wakame is a versatile ingredient that's popular in Asian cuisine. Often found dried, it rehydrates quickly, adding a distinctive taste and nutritional boost to various dishes. Looking for healthy and delicious seaweed? Try wakame for a flavorful and nutritious addition to your meals.
Common Uses
- Adds a delicious umami flavor to miso soup: Wakame is a staple ingredient in miso soup, providing a savory depth and a pleasant textural contrast to the broth and tofu. Rehydrate dried wakame before adding it to the soup during the final stages of cooking.
- Creates a refreshing seaweed salad: Enjoy wakame as a refreshing and light seaweed salad. Rehydrate the dried wakame, then toss it with a sesame oil-based dressing, rice vinegar, and other ingredients like sesame seeds, ginger, and chili flakes for a flavorful and healthy side dish.
- Enhances noodle dishes: Incorporate wakame into noodle dishes like ramen or udon for added flavor and nutrition. The seaweed absorbs the broth beautifully, creating a more complex and satisfying meal. Add rehydrated wakame towards the end of the cooking process.
- Complements stir-fries: Include wakame in stir-fries for a unique taste and textural element. Rehydrate the wakame and add it to the stir-fry along with other vegetables and protein towards the end of cooking to prevent it from becoming mushy.
- Used as a nutritious addition to smoothies: For a boost of minerals and a unique taste, add a small amount of rehydrated or dried wakame to your smoothies. It blends well and provides a subtle salty flavor that complements fruits and vegetables.
- Wraps for onigiri: Rehydrated wakame can be chopped and mixed with cooked rice to create flavorful and nutritious onigiri (rice balls). The wakame adds a salty, umami flavor and interesting texture to this popular Japanese snack.
Nutrition (per serving)
Nutrition (per serving)
Calories
45.0kcal (2.25%)
Protein
3.0g (6%)
Carbs
9.0g (3.27%)
Sugars
0.0g
Healthy Fat
0.5g
Unhealthy Fat
0.1g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
45.0kcal (2.25%)
Protein
3.0g (6%)
Carbs
9.0g (3.27%)
Sugars
0.0g
Healthy Fat
0.5g
Unhealthy Fat
0.1g
% Daily Value based on a 2000 calorie diet
Health Benefits
- Rich in iodine, essential for thyroid health and metabolism.
- High in antioxidants, protecting cells from damage and reducing disease risk.
- Good source of vitamins and minerals like vitamin K, vitamin C, iron, and magnesium, supporting overall wellness.
- May help lower blood pressure and improve heart health due to its fiber and bioactive compounds.
- Contains fucoxanthin, a compound studied for its potential to support weight management.
- Supports healthy digestion due to its high fiber content.
Storage Tips
Dried wakame should be stored in an airtight container in a cool, dark, and dry place, away from direct sunlight and moisture. Properly stored, it can last for several months. Rehydrated wakame should be refrigerated in an airtight container and used within a few days. You can also freeze rehydrated wakame for longer storage, though the texture may soften slightly upon thawing.
Chefadora AI is Here.
Experience smarter, stress-free cooking.
Marnirni-apinthi Building, Lot Fourteen,
North Terrace, Adelaide, South Australia, 5000
Australia