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This delicious, warming, and nutrient-dense healing seaweed soup is one of my go-to soups. Great for a rainy day, this soup, which takes less than 30 minutes to make, is made using wakame seaweed, turkey breast (or firm tofu), bok choy, and rice noodles!
Health Benefits of Seaweed
Seaweed is a term used to describe a broad category of marine plants and algae. There are thousands of different varieties of algae, each with a different nutrition profile. In fact, it is estimated that the term algae includes anywhere from 30,000 to over 1 million different species!
The 4 main types of algae include green algae, brown algae, red algae, and blue-green algae.
These “sea plants” are not only packed with minerals, vitamins, fiber, antioxidants, and iodine but are delicious and can easily be added to your diet.
2 tbsp (10g) of Wakame, raw, contains:
Calcium: 15mg (2% of the Daily Value (DV))
Folate: 19.6 mg (5% DV)
Iodine(1 g of Wakame): 42 mcg (28% DV)
Magnesium: 10.7 mg (3% DV)
Omega-3 fatty acids: 18.8 mg
Phosphorous: 8mg (1% DV)
Potassium: 267 mg (8% DV)
Vitamin A: 36 IU (1% DV)
You can read more about the health benefits and risks of seaweed here.
Recipe Tip: make this seaweed soup vegan
To make this soup vegan, replace turkey with firm tofu (about 7 oz, cubed). If you opt for tofu, I recommend adding tofu after step 5 (i.e. once broth has been added).
1lb turkey breast, sliced into thin strips (vegan alt: replace turkey with 7 oz. firm tofu, cubed)
2 tbsp sesame seed oil (or olive oil)
4 garlic cloves, chopped
1 knob of ginger, peeled and chopped
1/2 jalapeño (optional), diced (remove seeds)
32oz vegetable or chicken broth
1 lime, juice
1 tbsp miso paste
2 bunches bok choy, sliced lengthwise
5 kale leaves, roughly chopped
1 tbsp wakame seaweed, dried
2 bunches rice or buckwheat noodles
1 small bunch basil, chopped (optional)
Cut turkey breast into thin strips, lengthwise. (To make this soup vegan, see notes below.)
In medium pot over medium heat, add sesame oil. Cook oil for a few minutes, enough to allow oil to warm.
Add sliced turkey strips to oil. Cook over medium heat for 5-6 minutes.
Add garlic and ginger (and, if using, fresh jalapeño) to oil and cook for about 2 minutes.
Add broth, lime juice, and miso paste. Bring turkey, garlic, jalapeño, and broth mix to a quick boil.
Add sliced bok choy, rehydrated seaweed (see notes below), and kale, to broth mixture and cook soup mixture 10-12 minutes.
Optional: For additional flavor, consider adding about 1/4 tsp chili flakes.
In a separate pot, bring water to a boil. Add rice/buckwheat noodles to water and cook according to packaging instructions. Once cooked, set noodles aside. (Tip: Keep noodles separate from soup as they tend absorb broth and become soggy).
In a small bowl, add water and wakame seaweed. Soak seaweed about 5-10 minutes. Strain and set aside.
In a small soup bowl, add desired amount of cooked noodles. Add seaweed soup mixture to noodles. Top with nori flakes, fresh chopped basil, and season as necessary with salt and pepper.
Make This Seaweed Soup Vegan
Consider replacing turkey with firm tofu (about 7 oz, cubed). If you decide to use tofu, I recommend adding tofu after step 5, i.e. once broth has been added.
Madeleine is a Franco-American podcaster and blogger on a mission to inspire and empower women to live healthier, more eco-friendly, and conscious lifestyles. On her blog/podcast, The Wise Consumer, she covers topics ranging from nutrition and recipes to ethical fashion and eco living tips. When not working Madeleine is either spending time with family, developing new recipes, or trail running.