Soups & Stews

Healing Seaweed Soup

September 4, 2021

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Seaweed Health Benefits

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I'm Madeleine!

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This deliciously comforting, nutrient-packed seaweed soup is one of my personal favorites. Perfect for a rainy day, this soup is a breeze to prepare, taking less than 30 minutes from start to finish.

Seaweed Soup

Health Benefits of Seaweed

Seaweed is a collective term encompassing a wide range of marine plants and algae. This diverse group consists of thousands of species, each boasting a unique nutritional profile. Remarkably, the term “algae” encompasses a staggering variety, with estimates ranging from 30,000 to over 1 million species!

The four main types of algae include green algae, brown algae, red algae, and blue-green algae.

These aquatic wonders, often referred to as “sea plants,” not only offer a rich reservoir of minerals, vitamins, fiber, antioxidants, and iodine but are delicious and can easily be added to your diet.

Just 2 tbsp (10g) of Wakame seaweed (raw) contains:

  • Calcium: 15mg ((2% 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.

Make this seaweed soup vegan

To make this seaweed soup vegan, substitute the turkey with firm tofu, approximately 7 oz, cubed. For those choosing tofu, I recommend adding it after step 5, specifically once the broth has been added.


Healing Seaweed Soup

This cozy seaweed soup is loaded with nourishing greens and seaweed, and comes together in less than 30 minutes – a perfect blend of flavor, comfort, and nutrition.

  • Author: The Wise Consumer
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Category: Dinner


Units Scale
  • 1 lb turkey breast, sliced into thin strips (For a vegan option: 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 for less heat)
  • 32 oz vegetable or chicken broth
  • 1 lime, juiced
  • 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)



  1. Slice turkey breast into thin strips. (For a vegan alternative, prepare 7 oz. of firm tofu, cubed – see vegan notes below.)
  2. In a medium pot over medium heat, add sesame oil. Once the oil is warm, add the turkey strips. Cook for 5-6 minutes until slightly browned.
  3. To the pot, add chopped garlic, ginger, and jalapeño (if using). Sauté for about 2 minutes until fragrant. 
  4. Stir in broth, lime juice, and miso paste. Bring the mixture to a boil.
  5. Incorporate sliced bok choy, rehydrated seaweed (see below for rehydration instructions), and kale into the soup. Simmer for 10-12 minutes. Optionally, add 1/4 tsp of chili flakes for extra heat.

Preparing Buckwheat Noodles

  1. In a separate pot, bring water to a boil. Cook rice or buckwheat noodles as per the package instructions. Drain and set aside. (Tip: Keep noodles separate from the soup to avoid them becoming soggy).

Rehydrate Seaweed

  1. In a small bowl, soak wakame seaweed in water for 5-10 minutes. Drain and set aside for use in the soup.

To Serve

Place a portion of the cooked noodles in a bowl. Ladle the hot seaweed soup over the noodles. Top with nori flakes, fresh chopped basil, and season with salt and pepper to taste.


For Vegan Soup: Substitute turkey with 7 oz. of cubed firm tofu. Add the tofu to the soup along with the bok choy and seaweed during step 4 of the cooking process. Tip: before adding tofu to soup, drain it from its packaging liquid and then press it gently to remove excess water. This simple step helps to improve the tofu’s ability to soak up the soup’s delicious flavors.


  • Calories: 348
  • Saturated Fat: 1
  • Carbohydrates: 45
  • Fiber: 4
  • Protein: 23

Keywords: Dinner, Easy Soup, Seaweed, Soup

Did you make this recipe?

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