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Seaweed Rice

Seaweed is a super food! This simple brown rice recipe is a gem because it is a perfect way to help you get more of it in your diet. It’s easy to make, goes with many dishes, and tastes great, making it easy for you to receive its incredible health benefits.

Seaweed Rice Prep and Cook Time: 35 minutes

2 medium pieces wakame, (2 TBS soaked and chopped)
2 TBS chopped dulse seaweed
2¼ cups warm water
½ medium onion, minced
2 large cloves garlic, chopped
1 cup long grain brown rice
salt and white pepper to taste


  1. Rinse wakame, and soak in 2½ cups warm water for about 5 minutes. Squeeze out water from seaweed and chop. Save water.
  2. While seaweed is soaking, chop dulse, onion and garlic.
  3. 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.
  4. 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.

    Serves 4 as side dish

Healthy Cooking Tips:

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. For more detailed information on our Food and Recipe Rating System, please click here.


Seaweed Rice
1.00 serving
180.36 calories
Nutrient Amount %DV Nutrient
World's Healthiest
Foods Rating
manganese 1.82 mg 91.0 9.1 excellent
magnesium 72.24 mg 18.1 1.8 good
phosphorus 162.97 mg 16.3 1.6 good
selenium 11.15 mcg 15.9 1.6 good
tryptophan 0.05 g 15.6 1.6 good
World's Healthiest
Foods Rating
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Seaweed Rice

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For education only, consult a healthcare practitioner for any health problems.


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