If there’s one ingredient that raw vegans don’t talk about enough, it’s seaweed. This powerhouse ocean plant gives your body so many nutrients, is incredibly versatile in the kitchen, and is one of the few plant-based sources of iodine, a mineral that’s essential for thyroid health.

There are many varieties of seaweed, and each has its own flavor and best use. Some of the most beginner-friendly ones to know are dulse, a red seaweed with a soft, chewy texture and a naturally salty, slightly smoky flavor; nori, the familiar dark green sheets used in sushi rolls (on a raw diet, use them to wrap veggies, nut pâtés, and sprouts); wakame, tender and mild, which just needs a quick soak in water to come to life; and kelp, one of the richest sources of iodine, often used in powdered form as a seasoning.

Beyond iodine, seaweed contains minerals like magnesium, calcium, iron, and potassium, all really important on a plant-based diet. It also contains antioxidants, anti-inflammatory compounds, and a unique fiber called fucoidan that supports gut health.

One of the best ways to use seaweed is in fermentation. Dulse lends itself beautifully to a simple brine that’s packed with flavor and beneficial bacteria. Here’s a go-to recipe:

Dulse Brine

1/2 cup dulse flakes
4 cloves garlic, chopped
1/2 tsp Celtic sea salt
1/2 cup filtered water

Salty Garlic Dulse Brine

One of the best ways to use seaweed is in fermentation. Dulse lends itself beautifully to a simple brine that's packed with flavor and beneficial bacteria. Here's a go-to recipe.

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Prep Time 19

Ferment Time 4

Course: Appetizer, Main Course, Salad, Side Dish, Snack, Soup

Cuisine: Chinese, Japanese, Mediterranean

Ingredients Method

Ingredients

1/2 cup dulse
4 cloves garlic
1/2 cup water
1 tsp sea salt

Method

Add all ingredients to a small glass jar and shake.
Let sit in a cool dark place for 4 days.
Refrigerate for up to 1 month.

Combine all ingredients in a clean glass jar, stir well, and cover loosely so gases can escape. Leave at room temperature for 4 days to ferment. Once ready, seal and store in the fridge for up to one month.

How to Use It

Use it as a condiment on salads, drizzle over raw wraps, stir into dressings, or anywhere you want a deep, savory, ocean-kissed flavor. A little goes a long way!

Seaweed is one of those ingredients that reminds us how vast and nourishing the plant kingdom really is. Add a little to your raw vegan routine and your body and taste buds will notice the difference.