Ensalada de Algas

Ensalada de Algas is a refreshing Spanish seaweed salad that combines the umami flavors of sea vegetables with crisp vegetables and a zesty dressing. This dish is both nutritious and satisfying, perfect as a light meal or side dish.

Ingredients

• Dried seaweed (wakame) - 30 grams
• Cucumber - 1 medium, thinly sliced
• Cherry tomatoes - 100 grams, halved
• Red bell pepper - 1 small, diced
• Red onion - 1/4 medium, thinly sliced
• Olive oil - 2 tablespoons
• Rice vinegar - 1 tablespoon
• Soy sauce (halal) - 1 tablespoon
• Sesame oil - 1 teaspoon
• Sesame seeds - 1 tablespoon, toasted
• Fresh cilantro - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste

Steps

1. Soak the dried seaweed in warm water for about 10 minutes until it expands and becomes tender. Drain and chop into bite-sized pieces.
2. In a large mixing bowl, combine the soaked seaweed, cucumber, cherry tomatoes, red bell pepper, and red onion.
3. In a small bowl, whisk together the olive oil, rice vinegar, soy sauce, sesame oil, salt, and black pepper to create the dressing.
4. Pour the dressing over the salad mixture and toss gently to combine all ingredients evenly.
5. Sprinkle the toasted sesame seeds and chopped cilantro over the top before serving.

Nutrition

• Calories: 150
• Protein: 5 g
• Carbs: 12 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 11 g
• Water: 0.2 L

Health Benefits

• Rich in vitamins and minerals, particularly iodine and calcium.
• Low in calories but high in fiber, promoting digestive health.

Tags