Introduction

For thousands of years, seaweed has been an integral part of Japanese and other coastal cuisines, prized not only for its distinctive umami flavour but also for its impressive nutritional value. Historical records show that edible seaweeds have been enjoyed across East Asia for centuries, and today these remarkable sea vegetables are earning a well-deserved place in modern kitchens around the world.

Known collectively as sea vegetables, edible seaweeds include favourites such as nori, wakame, kombu, dulse, kelp and sea lettuce. Naturally rich in minerals, dietary fibre and antioxidants, they also provide varying amounts of iodine, calcium, iron, magnesium, potassium and several B vitamins. Their versatility makes them an easy way to add both nutrition and depth of flavour to soups, salads, grain bowls, seafood dishes and homemade stocks.

As both a chef and clinical nutritionist, I love incorporating sea vegetables into everyday cooking. Whether you’re sprinkling crumbled nori over roasted vegetables or simmering kombu to create a deeply savoury broth, seaweed is one of the simplest ingredients you can add to nourish your body while enhancing flavour naturally.

The nutritional benefits of seaweed

Sea vegetables are among the most nutrient-dense foods on the planet, offering an impressive array of vitamins, minerals and naturally occurring antioxidants. Depending on the variety, they provide vitamins A, C and several B vitamins, including small amounts of vitamin B12 in some species, making them a valuable addition to a plant-forward diet. They are also naturally rich in iodine, calcium, iron, magnesium and potassium, while many varieties are an excellent source of dietary fibre.

Nori, best known for wrapping sushi, is naturally higher in protein than many other seaweeds and can be crumbled over salads, soups, grain bowls or roasted vegetables for an instant umami boost. Wakame has a delicate texture that complements soups and seafood dishes, while kombu develops a rich savoury flavour when used to make broths or slow-cooked stocks. Dulse and arame bring their own unique flavours and nutritional benefits, making it worthwhile rotating different sea vegetables through your weekly meals.

During my studies with Paul Pitchford, author of Healing with Whole Foods, I gained a deeper appreciation for the role of sea vegetables in traditional wholefood nutrition. Paul describes seaweed as one of the richest plant sources of minerals, with naturally occurring minerals that are readily available in food. By including a variety of sea vegetables in your diet, you can enjoy a broad spectrum of essential macro and trace minerals while adding depth of flavour to everyday cooking.

Cooking with seaweed

Seaweed is as practical as it is nutritious. Adding a strip of kombu or kelp to the cooking water when preparing dried beans or lentils is a traditional technique that helps soften legumes during cooking while imparting a subtle savoury flavour. Once cooked, the seaweed can be finely chopped and stirred back through the dish or removed before serving.

You can also use the soaking liquid from dried seaweed when cooking grains or vegetables, adding another layer of flavour and making the most of its naturally occurring minerals.

Seaweed and sustainability

Beyond its culinary and nutritional appeal, seaweed is gaining recognition as one of the world’s most sustainable crops. It requires no freshwater, fertilisers or arable land to grow, while providing valuable habitat for marine life and helping improve water quality.

As environmental scientist Tim Flannery explains:

“Seaweed grows around 30 times faster than land-based plants. With oceans covering more than 70 per cent of the Earth’s surface, sustainable seaweed farming has enormous potential to support biodiversity while helping capture atmospheric carbon.”

Choosing sustainably harvested sea vegetables is a simple way to diversify your diet while supporting one of the most environmentally responsible food sources available.

Salad of kelp noodles and sea vegetables

Recipe by Samantha Gowing

Kelp noodles and sea vegetables come together in this light, refreshing salad that’s as nourishing as it is delicious. Crisp seasonal vegetables, fresh herbs and a vibrant sesame dressing create a gluten-free dish rich in minerals, texture and natural umami. Perfect as a light lunch, side dish or healthy entertaining option, this recipe is an easy way to enjoy the nutritional benefits of seaweed in everyday cooking.

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Ingredients

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Dressing

1 clove garlic, finely minced

1 dessertspoon brown rice vinegar

2 tablespoons tamari

1 tablespoon mirin

1 teaspoon white miso paste

For the salad

1 piece wakame seaweed – about 2 centimetres, snipped

1 piece arame seaweed – about 2 centimetres, snipped

1 packet kelp noodles, rinsed, drained, dried and snipped with scissors

1 cup bitter green leaves rocket, radicchio, rinsed, dried and torn

1 tablespoon pickled ginger, shredded

1 tablespoon assorted sprouts

1 teaspoon black sesame seeds

1 sheet nori, shredded finely

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Instructions

1. Whisk dressing ingredients together and allow to stand.
2. Soak wakame and arame in warm water for a few minutes.
3. Drain, pat dry and reserve soaking liquid.
4. In a large mixing bowl, combine kelp noodles, soaked seaweeds, leaves and ginger.
5. Toss well. Lightly fold in sprouts, sesame seeds and nori shreds.
6. Serve immediately on individual plates or one large platter or ceramic bowl.

Notes

• Kelp noodles are naturally gluten-free and have a neutral flavour, making them an excellent base for fresh salads.
• If using packaged kelp noodles, rinse well before preparing. Some brands benefit from soaking in warm water or a little lemon juice for 10–15 minutes to soften their texture.
• Toasting the sesame seeds before making the dressing enhances their nutty flavour and aroma.
• Feel free to add shredded chicken, grilled prawns, tofu or edamame for extra protein.
• This salad is best enjoyed fresh but will keep in an airtight container in the refrigerator for up to 2 days. Store any extra dressing separately if preparing ahead.
• Garnish with crumbled nori, toasted sesame seeds or homemade gomasio for an extra layer of flavour and minerals.

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Roasted kelp oil

Recipe by Samantha Gowing

• Total Time2 hours
• YieldAbout 200ml 1x
• DietVegan

Kombu comes from the Laminariaceae family. When baked it develops a rich salty, umami flavour with a hint of liquorice. Infusing with macadamia oil gives a nutty taste and slightly earthy aroma. Use on soups, salads, cooked meat and fish, steamed vegetables or drizzle over cheese and figs.

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Ingredients

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100 g dried kombu 200 ml macadamia oil

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Instructions

1. Preheat oven to 160 C.
2. Place kelp on baking tray, bake until crisp – about 1 hour.
3. Break up kelp by hand and place in a blender.
4. Add macadamia oil. Blitz until pureed.
5. Allow to infuse for 1 hour.
6. Strain through a sieve, pressing down to extract the oil.
7. Refrigerate for up to 2 weeks.

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• Prep Time: 2 hours
• Category: Plant-based
• Cuisine: Kelp

http://chefsamgowing.com /why-is-seaweed-healthy/
https://www.chefsamgowing.com /kelp-zucchini-noodles/