Wakame

Also indexed as: Alaria

Wakame.jpg

Traditionally added to miso soup, wakame is also good with other vegetables or in salads, stir-fry dishes, and rice dishes.

Wakame (Undaria pinnatifida) is leafy and mild in flavour. Wakame turns green after soaking. The browner varieties have a stronger flavour. It is common to Japanese waters.

Varieties

A sea vegetable closely related to wakame is alaria (Alaria esculenta); it is common to Atlantic waters. Black or dark green in colour, alaria is similar to wakame in appearance, taste, and nutrition, but needs a longer cooking time than wakame. Alaria is good in stews and grain dishes. It can also be used in miso soup instead of the traditional wakame.

Buying and storing tips

Wakame and alaria are mostly found in natural food stores or specialty markets. Dehydrated wakame should be stored in an airtight container in a dark, dry place. Cooked wakame should be kept under refrigeration.

Availability

Dehydrated wakame is available year-round.

Preparation, uses, and tips

Traditionally added to miso soup, wakame is also good with other vegetables, or in salads, stir-fry dishes, and rice dishes.

Nutritional Highlights

Alaria, 1/8 cup (2 Tbsp)
Calories: 4.5
Protein: 0.303g
Carbohydrate: 0.914g
Total Fat: 0.064g
Fiber: 0.050g

Health benefits and concerns

Health benefits and concerns for vegetables
Many health benefits and concerns associated with this food are applicable to other vegetables. Read about health benefits and concerns for vegetables for a full description.