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Prebiotic Seaweed Salad with Vegetables
Serves 6
INGREDIENTS
- 40g sea spaghetti (Altantic Kitchen)
- 40 g fresh ginger root, peeled and cut into thin strips
- 3 medium carrots (~200g), peeled and julienned
- 80 ml rice wine vinegar
- 1 tbsp sugar
- Kelp Noodles
- 1 tbsp lemon juice
- 1 large English cucumber (~275g), peeled, deseeded and julienned
- 1 large mango (~260g), peeled and julienned
- 2 tbsp sesame seeds, toasted
- 20g (~1 tbsp) cilantro (coriander), chopped
- 20 g (~1 tbsp) mint, shredded
- Salt
Video de la receta
DIRECTIONS
- Rinse the sea spaghetti in cold water, drain and then cover generously with cold water. Set aside for 30 min.
- Transfer kelp noodles to a strainer and rinse thoroughly. Transfer to a bowl and cover with warm water. Add lemon juice and 1/2 tsp salt. Set aside for 30 min.
- Bring a large pot of water to a boil. Drain the spaghetti and place it in the boiling water along with the ginger. Boil for 2 minutes and then add the carrots. Boil for another 2 minutes and drain.
- Pat dry and add to a large bowl.
- While still hot, add the vinegar, sugar and 1 1/4 tsp salt. Mix well and set aside to cool.
- Drain the kelp noodles, thoroughly rinse and strain.
- Transfer seaweed spaghetti and kelp noodles to a large serving bowl.
- Add the remaining ingredients, mix well and serve.
What are the benefits of this dish?
Seaweed works as a dietary boost for our microbiome.
It is rich in prebiotics – those foods that the healthy bacteria in our gut feast on.
Seaweed contains a particular type of sugars called sulfated polysaccharides, which have been shown to specifically increase the growth of ‘good’ gut bacteria. These sugars also increase the production of a particular type of short-chain fatty acids that support and nourish the cells lining your gut.
Seaweed is higher in fiber and more nutrient-dense than most fruits and vegetables. It is an excellent source of micronutrients including iodine, folate, calcium, magnesium, zinc, iron, and selenium.
If you are looking for yummy ways to have seaweed in your diet, this salad is a great place to start!
Source: this recipe has been adapted from Yotam Ottolenghi’s (Plenty More Cookbook ) by adding kelp noodles. These add an extra crunch and increase the nutrient content, without adding too many calories.
*Caution: while rich in beneficial minerals and fiber, seaweed may also contain toxic metals. Purchase it from reputable companies that test their products for contamination.
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