Seaweed is a nutrient powerhouse, providing B vitamins and minerals, including iodine. Its unique briny flavor makes it a good partner for tofu, especially with Japanese seasonings such as mirin (a mild, sweet sake), toasted sesame oil , and pickled ginger. Serving tip: This kind of dish is usually served in little bowls; eat it with chopsticks and slurp the sunomono (vinegar) dressing as you go. If you prefer less liquid, lift the mixture out with tongs and place on plates. Leftover tip: You’ll have liquid left over from soaking the sea vegetables; it makes an excellent broth base for miso soup.
Seaweed Salad with Bean Sprouts and Tofu
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Ingredients
- 1 ounce arame
- 1 pound mung bean sprouts
- 14 ounces extra-firm fresh tofu
- 1/4 cup low-sodium, wheat-free tamari
- 1/4 cup flaxseed oil
- 1/3 cup brown rice vinegar
- 2 tablespoons mirin
- 2 teaspoons toasted sesame oil
- 2 small bunches scallions diagonally sliced
- 1/3 cup sliced pickled (sushi) ginger drained well and coarsely chopped
- Toasted sesame seeds for garnish
Instructions
- Place arame and wakame in a deep bowl and cover with hot water.
- Bring a large pot of water to a boil and drop in bean sprouts. Immediately drain and rinse sprouts under cold water. Drain thoroughly.
- Cut tofu into 3/8-inch cubes.
- Drain seaweed thoroughly, reserving 1/4 cup of the soaking liquid. In a large bowl, combine reserved soaking liquid, tamari, oil, vinegar, mirin, and toasted sesame oil. Whisk until emulsified. Add bean sprouts, tofu, scallions, and ginger; toss well. Serve in bowls, garnished with sesame seeds.
Recipe Notes
Nutrition Facts
Seaweed Salad with Bean Sprouts and Tofu
Amount Per Serving
Calories 179
% Daily Value*
Sodium 559mg
23%
Total Carbohydrates 13g
4%
Dietary Fiber 5g
20%
Protein 8g
16%
* Percent Daily Values are based on a 2000 calorie diet.
PER SERVING: 179 cal, 53% fat cal, 11g fat, 1g sat fat, 0mg chol, 8g protein, 13g carb, 5g fiber, 559mg sodium
