Sea vegetable recipes: Wakame, Carrot and Bean Stew; Dashi

Serves 6

Note: Find wakame in Asian markets, food co-ops and some supermarkets. From John Sugimura of PinKU Japanese Street Food.

• 1/2 c. wakame (see Note)

• 1 tbsp. olive oil

• 1 small yellow onion, diced (1/2 c.)

• 2 small carrots, diced (1/2 c.)

• 1 celery rib, diced (1/4 c.)

• 1 1/2 c. frozen baby lima beans, thawed

• 6 c. dashi seaweed broth (see recipe)

• 1/8 tsp. cayenne pepper, optional

Directions

To prepare wakame, place in small bowl, cover with cold water and soak 5 to 10 minutes, or until soft. Drain, squeeze out liquid, and set aside. Chop finely.

Transfer approximately half of soup to food processor, and purée until smooth. Stir mixture into remaining soup in pot. Cook 5 minutes more. Stir in cayenne and wakame.

Nutrition information per serving:

Calories150Fat3 gSodium340 mgSaturated fat0 g

Carbohydrates24 gTotal sugars4 g

Protein8 gCholesterol0 mgDietary fiber6 g

Makes 6 cups.

Note: Dashi is one of the culinary cornerstones of Japanese cooking. "The resulting clear broth tastes like the essence of the sea," says John Sugimura. Bonito flakes are made from dried, fermented and smoked skipjack tuna. Bonito flakes and kombu can be found in Asian markets, food co-ops and at some supermarkets, including Whole Foods Market.

• 6 c. water

• 3 (2-in.) pieces kombu

• 1 1/2 c. loosely packed dried bonito flakes, optional (see note)

Combine water and kombu in a 2-quart saucepan and warm over medium heat. As liquid warms, remove kombu as water reaches a simmer, but before it comes to a boil. (Boiling the kombu can make the broth bitter.)

Add bonito flakes, if using, and simmer for 5 minutes. Remove pan from heat and let bonito steep in the broth for 5 more minutes. Strain the bonito flakes from the broth.

Nutrition information per 1 cup:

Calories1Fat0 gSodium20 mgSaturated fat0 g

Carbohydrates0 gTotal sugars0 g

Exchanges per serving: free.

Serves 4.

Note: Do not salt cooking water as the dashi will add the necessary flavor to the noodles. "Cooling noodles after cooking and reheating them in liquid results in a less starchy pasta," says John Sugimura. "This is a perfect small side dish — easy to make, healthy to eat and very refreshing." From Sugimura.

• 4 c. (1 quart) water

• 6 c. dashi (seaweed broth; see recipe)

• Cucumber-Wakame Salad (see recipe)

Directions

Combine 4 cups water and dashi in large pot and bring to boil. Add egg noodles and cook for 6 to 8 minutes. Drain liquid into large container and reserve. When cool, place in refrigerator for at least 20 minutes and as long as overnight.

When ready to serve, place reserved liquid in large pot and reheat to simmer. Add noodles. Allow to simmer only until noodles are warmed, 3 to 5 minutes, then drain. Place on salad plate and top with Cucumber Salad (recipe follows).

Nutrition information per serving:

Carbohydrates23 gTotal sugars5 g

Protein4 gCholesterol20 mgDietary fiber2 g

Exchanges per serving: 1 vegetable, 1 starch, ½ fat.

Serves 4.

Note: Find wakame in Asian markets, food co-ops and some supermarkets. Japanese cucumbers are much skinnier than American ones, with thinner skins and fewer and smaller seeds. If they are not available, use English or Persian cucumbers. From John Sugimura.

• 3 Japanese or 4 English or Persian cucumbers (see note)

• 1/4 tsp. salt

• 3 tbsp. rice vinegar

• 1 tbsp. sugar

• 1/4 tsp. soy sauce

Directions

To prepare wakame, place in small bowl, cover with cold water and soak 5 to 10 minutes, or until soft. Drain, squeeze out liquid, and set aside. Chop finely.

Slice cucumbers thinly. Place in bowl and stir in salt. Let sit for 5 minutes. Gently squeeze water from cucumbers and set aside.

In small bowl, mix rice vinegar, sugar and soy sauce until sugar dissolves. Add mixture to cucumbers and mix well. Stir in sesame seeds and wakame.

Divide into 4 portions and place atop cooked noodles.

Calories30Fat1 gSodium130 mgSaturated fat0 g

Carbohydrates6 gTotal sugars4 g

Protein1 gCholesterol0 mgDietary fiber1 g