12 Types Of Sea Vegetables, Explained

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For those who are not familiar with what western countries typically call "seaweed," the idea of eating a weed from the ocean will seem unappetizing. It is why the senior advisor for the United Nations Global Compact on Oceans, Vincent Doumeizel, wants to change the name of edible ocean plants and algae to "sea vegetables." "Seaweed is clearly not a weed. It is not something unwanted that grows in your garden," Doumeizel told The Telegraph. "It should be called 'sea vegetables,' which is the exact translation of the word in Japanese and Korean."

While more common in Asian cuisines, sea vegetables have historically also been eaten in many coastal nations such as in Polynesia, the Caribbean, and Europe (via the Smithsonian). There's also been a renewed interest in them in the West for several reasons. First, sea vegetables are low in calories, high in protein and unsaturated fatty acids, and packed with vitamins and minerals according to Phys.org. Along with their nutritional value, they can be produced in an easy and sustainable way, which makes them an invaluable food source.

Taste, however, is probably what the uninitiated are most curious about. Sea vegetables impart an umami flavor, and they can elevate the taste of even simple food that people make at home such as eggs, salads, and popcorn. Here is a list of some sea vegetables to try, from the familiar nori that can be found at Costco to some unfamiliar options that are worth tracking down.

A member of the kelp family, kombu comes mainly from Hokkaido, Japan and it is known as "dasima" in Korean and "haidai" in China (via MasterClass). It has a mushroom-like, briny taste that is most famously used in dashi, the traditional Japanese stock that is the base for soups such as miso soup, noodle bowls such as ramen, and hot pots such as shabu shabu.

Dashi stock can be used in non-traditional ways as well. It can be used to poach eggs for added flavor as well as in vinaigrettes and brines. The kombu strips by themselves can also add flavor and nutrition to soups, stews, and rice. You can choose to discard the kombu after cooking, or chop it up and add it back into the pot for some extra texture.

Kombu can also help people digest beans more easily without getting gassy. According to The Washington Post, kombu contains enzymes that break down raffinose sugars in beans that can cause intestinal discomfort. 

Hijiki is a brown algae that grows along the Japanese coastline, and there are two types of it — the nagahijiki, which comes from the stems, and the mehijiki, which comes from the leaves (via Kurakon). Fresh hijiki is maroon-colored and will turn blacker as it dries. Just like wakame, dried hijiki will expand when it is put into water and also become soft and tender.

Hijiki's taste is earthy and less briny and salty compared to other sea vegetables like nori, wakame, and kombu. Prepare a kale hijiki salad with cabbage and yuba as a side dish or consider adding the algae to stir fries and rice dishes. MasterClass also recommends adding it to soba noodles, onigiri rice, and on top of scrambled eggs. Hijiki is sold in Asian markets in the West and on Amazon. Before preparing, make sure to rehydrate dry hijiki in water for at least 10 minutes.  

Also known as laver and "gim" in Korean, nori is probably the most well-known sea vegetable as it is readily available across the globe. The red algae grows in cold water in both the Northern and Southern Hemispheres and is then shredded, spread thin, dried, cut into sheets, and roasted (via Best Health).

While you may not be making sushi rolls at home, there are many ways that the crispy, briny nori can be incorporated into your cooking. Best Health recommends adding nori to seasonings, dips, and noodle dishes or garnishing soups and stir fries. If you want sushi that's more portable and less complicated to make, you can use the sheets like a tortilla and make a sushi burrito. Nori also comes in seasoned varieties in individual packs that can be eaten as a snack.

To ensure your nori stays fresh, make sure to keep it in an airtight container or put it in the freezer. If you want to toast your nori to bring out its flavor even more or revitalize nori that's been out too long and has become chewy, you can use your stove burner. Using tongs, hold the nori above the burner for a few seconds on both sides until there are spots that turn a darker green color.

Sea moss is the general name of a variety of red algae that is found all over the world, and is known by "ogonori" or "ogo" in Japan and Irish moss in Jamaica. In the Philippines, it is used in agar, which is a vegan gelatin substitute. In the Caribbean, sea moss is combined with milk, nutmeg, and cinnamon for a smoothie-like beverage that is consumed during special occasions. In Indonesia and Malaysia, it is blanched and added to salads and boiled in fruit juice to make a pudding, and is also found in poke bowls in Hawaii. 

In the U.S., it has become a health and beauty trend as influencers like Hailey Bieber and Kim Kardashian have touted the benefits of smoothies that contain sea moss gel. Forbes notes that along with the gel, sea moss can be consumed as capsules, gummies, and powders. Sea moss is also commonly harvested for carrageenan, which is a commercial thickener that is responsible for the thick, creamy texture of foods such as pudding, tapioca, and ice cream. If you can find raw sea moss, its thickening ability can also be used in home cooking for sauces, stews, jams, and other foods. "Raw sea moss needs to be washed, soaked, and blended," Amy Gorin, a registered dietician nutritionist based in New York, tells Well + Good. "Then, it can be used as a thickening agent for recipes such as smoothies, cakes and soups."

Despite its name, aonori should not be confused with nori. Nori is from a type of red algae, looks almost black in color, and is more commonly used as a for other foods. Aonori, on the other hand, is from a type of green algae, has a much brighter green coloring, and is available in a dried, flaked or powdered form according to MasterClass. Aonori offers a more pronounced briny and earthy flavor than nori, and features an aroma that is similar to matcha green tea powder.

As a seasoning or garnish, aonori shows up in many Japanese dishes, such as yakisoba (stir-fried noodles), takoyaki (fried octopus balls), and okonomiyaki (a savory pancake). It is also a key ingredient, along with sesame seeds and dried bonito flakes, of furikake seasoning, which is used on everything from fish to omelets to rice and roasted vegetables. MasterClass also recommends adding aonori to dashi stock, tempura batter, and stir fries. 

While all the other sea vegetables on this list have been algae, sea beans (also known as samphire, glasswort, pickleweed, and sea asparagus) are actually sea succulents (via Hakai Magazine). They thrive in salt marshes and thus, can grow anywhere in the world. According to BBC Good Food, sea beans are very salty, so while they can be eaten raw if they're thoroughly rinsed, it is better to fry them briefly in butter or blanch it in unsalted water.

In Turkey, blanched sea beans are tossed in olive oil and garlic while the shoots are added to pasta dishes in Italy and omelets and terrines in France (via Hakai Magazine). For home cookers, fresh sea beans can be kept in the refrigerator for two to three days while covered in a damp cloth (the roots and stems should be discarded). Great British Chefs recommends pairing them with fish, shellfish and lamb, as well as frying the sea succulent in a tempura batter.