Seaweed's superfood status can't be denied: rich in protein, iodine, vitamin C, and calcium, it's an ideal ingredient for your Meatless Monday table. From spirulina in smoothies to kombu in soups, wakame in salads to nori in wraps, there seem to be unlimited ways to use sea vegetables in your favorite dishes. Here are just a few delicious seaweed recipes to enjoy this Meatless Monday.
Seaweed is most common and traditionally used in Asian countries, particularly in the island nation of Japan. These vegan soba noodles are a meatless play on the traditional soba with mentsuyu, which contains bonito (fish) flakes. In this version, you'll make a vegan dashi with kombu, wakame, and mushrooms, and then you'll use the dashi, along with mirin and soy sauce, to make the dipping sauce for the buckwheat noodles. The noodles themselves are served simply with nori, but you can also add cucumber, ginger, or sesame if you like.
Image by AMIE VALPONE. Reproduced by permission of Houghton Mifflin Harcourt
These nori wraps are like a grain-free sushi roll, bursting with different flavors, textures, and colors thanks to a host of raw veggies. But the true key to this recipe's success is in the flavorful tahini drizzle. Lemon juice, chickpea miso paste, raw tahini, medjool dates, and garlic unite to make this rich, creamy sauce.
Noodle image via Shutterstock
Shirataki noodles are the base of this gluten-free noodle dish rich in flavors and nutrients that's impossibly simple to make: just prepare the shirataki noodles according to package instructions, add superfoods ginger and wakame, and season with soy, cucumber, sesame, vinegar, and mirin. This cold noodle dish is easy to prepare in advance for a tasty lunch to go.
Miso soup image via Shutterstock
Miso soup isn't generally Meatless Monday friendly, what with the bonito that makes up the base, but this vegan miso recipe is brimming with flavor -- and it only takes 15 minutes to make. The traditional soup calls only for wakame, green onion, and tofu, but this version also adds noodles to make the final product a bit more filling. You could also add some other toppings, from sliced mushrooms to your favorite greens, for even more flavor and nutrients.
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Soba noodles image via Shutterstock