Maine Coast Sea Vegetables

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Alaria Miso Soup

Serves 2–3

The use of Alaria in cooked dishes greatly increases minerals (iron, calcium, magnesium, potassium), trace elements (iodine, chromium) and vitamins (Vit A, B vitamins).


1 to 2 approximately 5" pieces of soaked alaria, or ¼ cup chopped
1 medium onion, sliced or diced
1 tsp sesame oil
4 cups water
Scallions or chives, chopped to garnish
1½ – 2½ tsp miso (hacho or mugi)


1. Chop soaked alaria into bite size pieces and sauté with onions until fronds turn bright green. (See Prep Note below).

2. Add water and simmer for 30 minutes or pressure cook for 20 min.

3. Ladle out some soup into a bowl. Stir in miso. Pour and stir it to back into the pot. Turn off heat. Taste and add more miso, if desired.

4. Garnish with scallions or chives and serve.

Per serving: Calories 51, Protein 2 g, Fat 2 g, Carbohydrates 7 g, Fiber 3 g, Calcium 52 mg, Sodium 291 mg


For lighter soup, omit the oil and simmer vegetables without sautéeing them first.

Add any thinly sliced root vegetable such as carrots, daikon, and turnip…

When the root vegetables are tender, you can add chopped garden greens or wild greens: watercress, collards, dandelion greens and bok choy…

Add cubes of tofu or seitan and freshly ground ginger or Nori w/Ginger Sea Seasonings once the root vegetables are tender.

Prep Note:

You can simply cut up dried sea vegetables and add them to the soup pot, but you can presoak sea vegetables for anywhere between 1 minute to overnight, if you like.

There are some advantages to presoaking: the longer you presoak sea vegetables, the shorter the cooking time. The longer the soak, the more minerals dissolve into the soaking water, which you add to the soup like a rich soup stock. If you do not add the soaking water, your soup will taste less salty and may need more miso or other seasonings.

Here is how to presoak: Simply put sea vegetables in a bowl or mug. Cover with water and let it soak. 10–15 minutes of presoaking is long enough to soften seaweeds so that you can easily chop them up like a bunch of greens before simmering them.

Because alaria has a midrib, it needs to be cooked longer than wakame. If you are in a hurry, cut out the midrib.

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