Guide to Edible Seaweed: Types and How to Cook with Them

by Joost Nusselder Updated:  July 8, 2022

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Seaweed is a macroscopic, multicellular, marine algae that lives near the seabed (benthic). The term includes some members of the red, brown, and green algae.

Seaweed is a great ingredient to add to your cooking because it’s healthy and adds a unique flavor to your dishes. It’s also very easy to cook with, so don’t be afraid to give it a try.

In this article, I’ll show you how to cook with seaweed and I’ll share some of my favorite recipes.

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Exploring the World of Edible Seaweed

When it comes to seaweed, there is a vast range of species that are edible. Here are some of the most popular types of edible seaweed:

• Nori: This is a type of seaweed that is commonly used in making sushi rolls. Nori sheets are wrapped around rice and vegetables to add a unique flavor and texture to the dish. Nori can also be added to soups, salads, and casseroles.
• Kelp: Kelp is a type of brown seaweed that is often found in the ocean. It is known for its slippery texture and mild flavor. Kelp can be cooked and added to dishes like sautéed vegetables or braised meats.
• Alaria: This is a type of seaweed that is often used in miso soup. It has a unique flavor and is rich in iodine, making it a nutritious addition to any diet.
• Arame: Arame is a type of seaweed that is often added to salads. It has a mild flavor and can be eaten raw or cooked.
• Lettuce seaweed: This is a type of green seaweed that is often found in the ocean. It has a unique flavor and can be added to soups or salads.

The Nutritional Value of Seaweed

Seaweed is one of the most nutritious superfoods that consumers can eat. It is rich in vitamins and minerals, including iodine, which is essential for thyroid function. According to registered dieticians and founders of the Nutrition Twins, Lyssie Lakatos and Tammy Shames, seaweeds are “nutritional powerhouses” that are worthy dietary additions.

Here are some of the nutritional benefits of seaweed:

• Iodine: Seaweed is one of the best dietary sources of iodine, with some species containing up to 56,000 micrograms per 100 grams.
• Cell growth: Seaweed is rich in vitamins and minerals that are essential for cell growth and repair.
• Dietary fiber: Seaweed is a good source of dietary fiber, which can help regulate digestion and prevent constipation.

How to Incorporate Seaweed into Your Diet

If you’re interested in making seaweed a part of your diet, here are some tips to get started:

• Shop for seaweed at your local health food store or Asian market.
• Add seaweed to soups, salads, and casseroles for a unique flavor and texture.
• Use nori sheets to make sushi rolls at home.
• Sauté or braise kelp for a nutritious side dish.
• Add arame to salads for a nutritious crunch.

Seaweed is a versatile ingredient that can be cooked in countless ways. Whether you’re looking to add flavor to your dishes or boost your nutritional intake, seaweed is a perfect addition to any meal.

Get Creative with Seaweed: A Guide to Cooking with the Ocean’s Superfood

Seaweed comes in different varieties, each with its own unique character and flavor. Here are some commonly found types of seaweed that you can cook with:

• Nori: This is the dark, paper-thin seaweed commonly used to wrap sushi rolls. It has a smoky, slightly sweet flavor and is packed with iodine, an essential nutrient that helps protect the thyroid function.
• Wakame: This type of seaweed is often found in miso soup and has a delicate, sweet flavor. It’s a great source of omega-3 fatty acids and contains plenty of vitamins and minerals that can improve your overall health.
• Kombu: Kombu is a thick, dark seaweed that’s often used to make dashi, a traditional Japanese soup stock. It’s rich in iodine and other essential minerals, making it a great addition to any vegetarian or vegan diet.
• Dulse: This reddish-brown seaweed has a smoky, salty flavor and is often used as a substitute for bacon in vegan dishes. It’s a good source of protein and contains a number of vitamins and minerals that can help improve your health.

How to Cook Seaweed

Cooking with seaweed is simple and versatile. Here are some tips to get you started:

• Boiled: Most seaweed can be boiled in water for a few minutes until it’s tender. This creates a great base for soups and stews.
• Cut into Strips: Many types of seaweed can be cut into thin strips and added to salads or used as a garnish for seafood dishes.
• Mix into Rice: Adding a little seaweed to your rice can bring a whole new level of flavor and nutrition to your meal.
• Serve as a Side Dish: Seaweed can be served as a side dish, either on its own or mixed with other vegetables.
• Use as a Natural Flavoring: Seaweed can be used to add a natural umami flavor to a variety of dishes, from stir-fries to sauces.

The Benefits of Cooking with Seaweed

Seaweed is a complete food that contains a number of essential nutrients, including iodine, iron, and calcium. Here are some of the benefits of adding seaweed to your diet:

• Helps control blood sugar levels: Seaweed contains natural sugar-blocking compounds that can help improve blood sugar control.
• Improves heart health: Seaweed is rich in omega-3 fatty acids, which can help reduce inflammation and improve heart health.
• Boosts immune function: Seaweed contains a number of vitamins and minerals that can help improve immune function and protect against disease.
• Supports thyroid function: Seaweed is a great source of iodine, which is essential for thyroid function.

Where to Buy Seaweed

Seaweed can be found in most supermarkets, either in dried or fresh form. You can also find a wide variety of seaweed products online, including supplements and snacks. If you’re looking for fresh seaweed, try visiting local farms or seafood markets.

In Japan, seaweed is widely used and marketed as a superfood. It’s even attached to the building of a single storey supermarket in Tokyo, with a double meaning of “seaweed” and “building”.

Chinese Seaweed Dishes: A Nutritious Powerhouse of Flavor

When it comes to seaweed dishes, China has a lot to offer. From crispy snacks to savory soups, Chinese cuisine showcases the versatility of seaweed in cooking. Seaweed is not only a flavorful agent but also a nutritious powerhouse that adds umami and health benefits to any dish. In this section, you will learn about the different kinds of seaweed used in Chinese recipes and how to prepare them at home.

Types of Seaweed Used in Chinese Cooking

Chinese cuisine uses various kinds of seaweed, including:

• Kelp: This thick and tough seaweed is often used in soups and stews. It has a briny, oceanic flavor and turns darker in shade when dried.
• Laver: Also known as nori, this thin seaweed is used to wrap sushi and make crispy snacks. It has a brighter green color when raw and a mild, savory flavor.
• Wakame: This delicate seaweed is often used in salads and miso soup. It has a sweet and slightly briny flavor.

Popular Seaweed Dishes in China

Here are some of the popular seaweed dishes in China:

• Egg Drop Soup with Seaweed: This classic Chinese soup is made with beaten eggs, chicken broth, and thin strips of seaweed. It’s a healthy and flavorful dish that’s perfect for summer.
• Lotus Root and Seaweed Soup: This nutritious soup is made with lotus root, chicken feet, peanuts, and dried seaweed. It’s a favorite in Chinese households and shows how seaweed can be used in a variety of dishes.
• Crispy Seaweed Snack: This popular snack is made by deep-frying laver sheets until they turn crispy and flavorful. You can also make a healthier version by using an air fryer.
• Seaweed Salad: This healthy and flavorful salad is made with fresh seaweed, sesame oil, soy sauce, and other seasonings. It’s a great side dish that keeps well in the fridge.

How to Prepare Seaweed for Cooking

Preparing seaweed for cooking is easy and straightforward. Here’s how:

• Rinse the seaweed under cold water to remove any dirt or debris.
• Soak the seaweed in cold water for a few minutes to rehydrate it.
• Drain the seaweed and cut it into thin strips or bite-sized pieces.

Cooking Tips

Here are some tips to keep in mind when cooking with seaweed:

• Seaweed cooks quickly, so be careful not to overcook it.
• Seaweed is a great addition to stir-fries, soups, and stews.
• Seaweed can be used as a substitute for noodles or rice in some dishes.
• Seaweed is a healthy and flavorful ingredient that adds umami and nutrition to any dish.

Discover the Flavorful Seaweed Dishes in Japan

If you’re looking for a healthy and delicious snack, try making a wakame salad. Wakame is a type of seaweed that is commonly used in Japanese cuisine. It’s packed with vitamins and minerals, including iodine, calcium, and iron. Here’s how to make it:

• Prep time: 10 mins
• Soaking time: 10 mins
• Total time: 20 mins

Ingredients:

• 1 tablespoon dried wakame seaweed
• 1 tablespoon soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil
• 1 teaspoon ginger, minced
• 1 shallot, minced
• 2 stalks green onions, thinly sliced
• Toasted sesame seeds, for garnish

Instructions:
1. Reconstitute the dried wakame seaweed by soaking it in water for 10 minutes. Drain and squeeze out any excess water.
2. In a bowl, whisk together the soy sauce, rice vinegar, sesame oil, and ginger.
3. Add the reconstituted wakame, shallot, and green onions to the bowl and toss to combine.
4. Garnish with toasted sesame seeds and enjoy!

Miso Soup with Kelp

Kelp is another type of seaweed that is commonly used in Japanese cuisine. It’s often used to make dashi, a broth that is the base of many Japanese dishes. Here’s how to make miso soup with kelp:

• Prep time: 5 mins
• Cook time: 10 mins
• Total time: 15 mins

Ingredients:

• 4 cups water
• 1 piece kelp (about 2 inches)
• 2 tablespoons miso paste
• 1/2 cup tofu, cubed
• 2 green onions, thinly sliced
• Lemon juice, to taste

Instructions:
1. In a pot, bring the water and kelp to a boil. Reduce the heat and simmer for 5 minutes.
2. Remove the kelp from the pot and discard.
3. Add the miso paste to the pot and whisk until dissolved.
4. Add the tofu and green onions to the pot and simmer for 5 minutes.
5. Add lemon juice to taste and enjoy!

Yuzu Seaweed Snack

Yuzu is a citrus fruit that is commonly used in Japanese cuisine. It’s often used to add a bright, tangy flavor to dishes. Here’s how to make a yuzu seaweed snack:

• Prep time: 5 mins
• Minimum fridge time: 2 hours

Ingredients:

• 1 tablespoon dried seaweed
• 1 tablespoon yuzu juice
• 1 tablespoon soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon ginger, minced

Instructions:
1. Reconstitute the dried seaweed by soaking it in water for 10 minutes. Drain and squeeze out any excess water.
2. In a bowl, whisk together the yuzu juice, soy sauce, sesame oil, and ginger.
3. Add the reconstituted seaweed to the bowl and toss to combine.
4. Transfer the seaweed to a container with a lid and refrigerate for a minimum of 2 hours to allow the flavors to absorb.
5. Enjoy as a flavorful snack!

Remember, the nutritional information provided is approximate and should be used as a guide only. Use your own judgment to ensure that you are safely consuming seaweed and always soak and prepare it according to instructions to avoid any potential health risks.

Seaweed Delights in Korea

Seaweed rice is a popular dish in Korea and is easy to prepare. Here’s what you’ll need:

• 2 cups of rice
• 2 sheets of gim
• 1 tablespoon of soy sauce
• 1 tablespoon of sugar
• 1 tablespoon of sesame oil
• 1 small onion, thinly sliced

Steps:

1. Start by washing the rice and soaking it in water for about 30 minutes.
2. While the rice is soaking, prepare the seaweed by cutting it into small pieces.
3. In a pan, heat up some sesame oil and stir-fry the onions until they are slightly browned.
4. Add the seaweed to the pan and stir-fry for a few minutes.
5. Drain the rice and add it to the pan, mixing it with the seaweed and onions.
6. Add the soy sauce and sugar to the pan and mix well.
7. Pour in enough water to cover the rice and bring it to a boil.
8. Once the water is boiling, cover the pan and reduce the heat to low.
9. Let the rice cook for about 15-20 minutes or until it is fully cooked.
10. Once the rice is done, let it cool for a few minutes before serving.

Note: Seaweed rice is a great vegetarian and vegan dish that can be served as a main course or as a side dish.

Seafood and Seaweed Soup

Seafood and seaweed soup is a local favorite in Korea and is perfect for a cool day. Here’s what you’ll need:

• 1 cup of mixed seafood (shrimp, clams, mussels, etc.)
• 1 sheet of miyeok
• 1 tablespoon of miso paste
• 1 small onion, thinly sliced
• 1 tablespoon of soy sauce
• 1 tablespoon of sugar
• 1 tablespoon of sesame oil

Steps:

1. Start by soaking the miyeok in water for about 30 minutes.
2. In a pot, heat up some sesame oil and stir-fry the onions until they are slightly browned.
3. Add the mixed seafood to the pot and stir-fry for a few minutes.
4. Drain the miyeok and add it to the pot along with enough water to cover the seafood.
5. Bring the pot to a boil and then reduce the heat to low.
6. Add the miso paste, soy sauce, and sugar to the pot and mix well.
7. Let the soup simmer for about 10-15 minutes or until the seafood is fully cooked.
8. Once the soup is done, let it cool for a few minutes before serving.

Note: This soup is a great way to add extra vegetables to your diet. You can also add extra seaweed or seafood to the soup to make it even more filling.

Conclusion

So, there you have it- everything you need to know about cooking with seaweed. 

It’s a great way to add some extra nutrition to your meals, and it’s not as difficult as you might think. Just remember to use a little bit at a time and you’ll be fine. So, go ahead and give it a try!

Check out our new cookbook

Bitemybun's family recipes with complete meal planner and recipe guide.

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Joost Nusselder, the founder of Bite My Bun is a content marketer, dad and loves trying out new food with Japanese food at the heart of his passion, and together with his team he's been creating in-depth blog articles since 2016 to help loyal readers with recipes and cooking tips.