Wakame Salad with Tofu

Wakame, a type of seaweed, must first be soaked briefly in cold water before using. Drain it thoroughly before adding it to other ingredients.

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Nutritional Bonus: Munch on our wakame, rice and tofu salad for a boost to your body’s magnesium supply, a mineral that is getting a lot of attention for its possible benefits to manage hypertension .

Prep Time
30 min
Cook Time
30 min
60 min


  • 1 cup brown rice
  • 1 medium carrot, thinly sliced
  • 1/4 cup dried shiitake mushrooms
  • 1/4 cup wakame, soaked in cold water 5 minutes, drained and chopped
  • 1/2 cup red bell pepper, sliced
  • 2 tbsp rice wine vinegar
  • 1 tsp raw honey
  • 2 tbsp low-sodium soy sauce
  • 1 tsp fresh ginger, freshly grated
  • 1 tsp sesame oil
  • 5 oz medium firmness tofu, cut into bite-size cubes


  1. Cook rice according to package directions; add carrot during last 5 minutes of cooking and mix.
  2. Meanwhile, soak mushrooms in a bowl with enough warm water to cover and let stand 20 minutes; drain and chop.
  3. Transfer rice and carrots to a large mixing bowl. Add mushrooms, wakame and pepper and combine well.
  4. In a small bowl, whisk together vinegar, honey, soy sauce, ginger and oil; pour over rice mixture and toss to combine. Carefully stir in tofu. Refrigerate for 2 to 3 hours for best flavor; can be kept in fridge for up to 4 days.

Nutrition Information

  • Serving Size 1 cup wakame salad
  • Calories 130
  • Carbohydrate Content 19 g
  • Cholesterol Content 0 mg
  • Fat Content 3.5 g
  • Fiber Content 3 g
  • Protein Content 6 g
  • Saturated Fat Content 0 g
  • Sodium Content 400 mg
  • Sugar Content 4 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 0 g