Heart-Healthy Chuka Wakame Salad

Refreshingly light and packed with nutrients, this Heart-Healthy Chuka Wakame Salad is your go-to dish for a flavorful, guilt-free indulgence. Made with rehydrated wakame seaweed, crisp cucumber, vibrant carrot, and zesty scallions, this Japanese-inspired salad is bursting with fresh, clean flavors. The umami-rich dressing, crafted from low-sodium soy sauce, rice vinegar, sesame oil, and a touch of honey, perfectly balances savory and sweet notes, while a dash of grated ginger and red pepper flakes adds a subtle kick. Finished with a sprinkle of toasted sesame seeds, this no-cook recipe is ideal as a chilled appetizer or side dish and comes together in just 20 minutes. Packed with heart-healthy nutrients and low in sodium, it’s a delicious way to introduce more plant-based goodness into your dining routine. Perfect for health-conscious foodies and fans of Japanese cuisine alike!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 30 grams dried wakame seaweed
• 1 tablespoon toasted sesame seeds
• 1 small cucumber
• 1 medium carrot
• 2 stalks scallions
• 2 tablespoons low-sodium soy sauce
• 2 tablespoons rice vinegar
• 1 tablespoon sesame oil
• 1 teaspoon honey
• 1 teaspoon grated ginger
• 0.25 teaspoon red pepper flakes

Directions

Step 1

Start by soaking the dried wakame seaweed in cold water for 10 minutes to rehydrate. After soaking, drain and squeeze out excess water.

Step 2

While the wakame is soaking, prepare the vegetables: peel and julienne the carrot, slice the cucumber thinly, and chop the scallions finely.

Step 3

In a large mixing bowl, combine the rehydrated wakame, julienned carrot, sliced cucumber, and chopped scallions.

Step 4

In a small bowl, mix together the low-sodium soy sauce, rice vinegar, sesame oil, honey, grated ginger, and red pepper flakes to create the dressing.

Step 5

Pour the dressing over the wakame and vegetables, then toss the salad gently to ensure everything is well coated.

Step 6

Sprinkle the toasted sesame seeds over the top of the salad for added texture and flavor.

Step 7

Cover and refrigerate the salad for at least 10 minutes to allow the flavors to meld together.

Step 8

Serve chilled as a refreshing appetizer or side dish.

Nutrition Facts

Serving size	311.2 grams (311.2g)

Amount per serving	% Daily Value*
Calories	268

Total Fat 18.10g	23%
Saturated Fat 2.50g	13%
Polyunsaturated Fat 5.90g
Cholesterol 0mg	0%
Sodium 1305mg	57%
Total Carbohydrate 23.70g	9%
Dietary Fiber 5.10g	18%
Total Sugars 10.60g
Protein 8.00g	16%

Vitamin D 0IU	0%
Calcium 169mg	13%
Iron 4mg	20%
Potassium 573mg	12%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 56.2%

Protein: 11.0%

Carbs: 32.7%