Mediterranean Diet Refreshing Seaweed Salad

Dive into a bowl of coastal-inspired goodness with this Mediterranean Diet Refreshing Seaweed Salad! Brimming with nutrient-packed wakame seaweed, crisp cucumber slices, juicy cherry tomatoes, and the zesty brightness of freshly squeezed lemon, this salad is both light and flavor-rich. Enhanced with fresh parsley, tangy capers, and a drizzle of extra virgin olive oil, every bite offers a perfect balance of umami and citrusy freshness. Toasted sesame seeds add a delightful crunch, while a hint of sea salt and black pepper ties it all together. Perfect as a side dish or light lunch, this no-cook, 20-minute recipe showcases the simplicity and healthfulness of the Mediterranean diet, making it an ideal choice for wellness-conscious foodies seeking to elevate their salad game!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 1 cup dried wakame seaweed
• 1 medium cucumber
• 12 pieces cherry tomatoes
• 0.5 unit red onion
• 1 unit lemon
• 2 tablespoons extra virgin olive oil
• 0.5 cup fresh parsley
• 2 tablespoons capers
• 2 tablespoons toasted sesame seeds
• 0.5 teaspoon black pepper
• 0.5 teaspoon sea salt

Directions

Step 1

Rehydrate the dried wakame seaweed by placing it in a bowl of warm water for about 10 minutes or until it expands and is tender. Drain and rinse the seaweed well, squeezing out excess water.

Step 2

Slice the cucumber thinly, preferably using a mandoline, and place in a mixing bowl.

Step 3

Halve the cherry tomatoes and add them to the bowl with the cucumber.

Step 4

Thinly slice the red onion and add to the mixing bowl with the vegetables.

Step 5

Chop the parsley coarsely and add it to the bowl.

Step 6

Add the rehydrated seaweed to the mixing bowl with the other ingredients.

Step 7

Juice the lemon and drizzle the juice over the salad ingredients.

Step 8

Pour the extra virgin olive oil over the salad.

Step 9

Add the capers and toasted sesame seeds to the salad.

Step 10

Season the salad with black pepper and sea salt to taste, then toss everything gently to combine.

Step 11

Transfer the salad to a serving dish and serve immediately or refrigerate for up to an hour for the flavors to meld.

Nutrition Facts

Serving size	(881.5g)

Amount per serving	% Daily Value*
Calories	563.7

Total Fat 38.7g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 3781.7mg	0%
Total Carbohydrate 56.7g	0%
Dietary Fiber 17.3g	0%
Total Sugars 16.2g
Protein 15.9g	0%

Vitamin D 0IU	0%
Calcium 651.0mg	0%
Iron 10.8mg	0%
Potassium 2550.9mg	0%

*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: 54.5%

Protein: 10.0%

Carbs: 35.5%