Seaweed Rice

ealthy food tip and recipe

Today’s Recipe

If you don’t know what to serve for dinner tonight …

Seaweed, also known as sea vegetables, contains a very broad range of minerals. I share this recipe with you not only because it complements so many entrees but it is a great way to add these nutrient-rich foods to your diet. Enjoy!

Seaweed Rice

Prep and Cook Time: 35 minutes


  • 2 medium pieces wakame, (2 TBS soaked and chopped)*
  • 2 TBS chopped dulse seaweed
  • 2-1/4 cups warm water
  • 1/2 medium onion, minced
  • 2 large cloves garlic, chopped
  • 1 cup long grain brown rice
  • salt and white pepper to taste
  • *For more on Sea vegetables.


  1. Chop garlic and mince onion and let them sit for 5-10 minutes to enhance their health-promoting benefits.
  2. Rinse wakame, and soak in the warm water. After 5 minutes, squeeze out the water from the wakame and chop it. Save water.
  3. While wakame is soaking, chop the dulse.
  4. Heat 1 TBS of seaweed soaking water in a medium saucepan. Healthy Sauté chopped onion over medium heat for 2 minutes, stirring frequently. Stir in garlic, rice, chopped seaweed, and soaking water.
  5. Bring water to a boil on high heat. As soon as it begins to boil, reduce heat to low and cover. Cook for about 35 minutes. Season with salt and white pepper to taste.

Healthy Food Tip

If I boil vegetables in soup, keep the soup covered while cooking, and consume all of the liquid, am I losing any nutrients?

Yes, you will still be losing some nutrients when cooking fresh vegetables in a soup in a covered pot. There is no way to avoid nutrient loss with the exposure of raw vegetables to boiling or simmering water. However, by taking the step of covering the pot you are doing what you can to preserve the most nutrients. If you are adding leafy greens to your soup, you may want to add them at the end so that they don’t cook for longer than they need to. Even though there is some nutrient loss with making soup, if you take these extra measures, your soup can be a nutrient-rich addition to your Healthiest Way of Eating.