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This kombu and organic salad duo recipe is a true ode to freshness and vitality. Perfect for a summer lunch, a light dinner, or a plate full of vibrant energy, it combines the crunchy sweetness of vegetables with the umami depth of seaweed.
This colorful dish, rich in fiber, minerals, and antioxidants, is an excellent way to incorporate seaweed into your daily diet, while enjoying an explosion of natural flavors.
A salad with marine and plant accents
The kombu, a brown seaweed emblematic of the Breton and Japanese coasts, is known for its exceptional content of iodine, calcium, iron, and magnesium. Combined with raw vegetables and fruits rich in enzymes like kiwi or pomegranate, it becomes the perfect ingredient to awaken the taste buds while supporting the body's mineral balance.
This salad combines the sea and the land in a simple, delicious, and 100% plant-based dish.
Ingredients (for 4 to 6 servings)
- 100 g of fresh kombu
- 1 pomegranate (or 2 if you like tangy flavors)
- 2 handfuls of organic sprouted basil
- 2 carrots (preferably organic and crunchy)
- 1 ripe kiwi
- 1 crunchy lettuce (romaine or green oak leaf)
Dressing suggestion: a lemony vinaigrette made with lemon juice, coconut milk, and carrot puree, for a perfect balance between acidity, sweetness, and exoticism.
Step-by-step preparation
Step 1: Prepare the kombu
Rinse the kombu under clear water to remove excess salt, then soak it for 15 to 20 minutes in cold water to rehydrate it.
If it's fresh kombu, it doesn't need much preparation: simply cut it into thin strips.
For a milder taste, you can quickly blanch the kombu in hot water for 30 seconds, then immediately cool it in cold water. This helps to preserve its olive green color and supple texture.
Step 2: Prepare the fruits and vegetables
- Peel and grate the carrots.
- Cut the lettuce into pieces.
- Peel and slice the kiwi into thin rounds.
- Open the pomegranate and collect the juicy seeds.
- Chop the sprouted basil.
Step 3: Mix and arrange
In a large salad bowl, place the lettuce, grated carrots, kombu, and pomegranate seeds.
Add the kiwi slices and sprinkle with sprouted basil.
Step 4: Prepare the vinaigrette
In a small bowl, whisk together:
- 2 tablespoons of fresh lemon juice,
- 1 tablespoon of coconut milk,
- 1 tablespoon of carrot puree,
- 1 teaspoon of tamari (optional, for the umami touch),
- a drizzle of mild olive oil.
Pour this dressing over the salad just before serving.
The Nutritional Benefits of Kombu and Its Companions
Kombu: A Concentrate of Marine Minerals
Kombu (Laminaria digitata) is a brown seaweed rich in iodine, essential for the proper functioning of the thyroid. It also contains calcium, potassium, iron, and vitamins A, C, E, and K.
Thanks to its natural mucilage (alginic acid), it helps to detoxify the body by facilitating the elimination of heavy metals and toxins.
Biovie Tip: Kombu can also be added to the cooking of legumes to reduce cooking time and improve the digestibility of beans and lentils.
Pomegranate: A Powerful Antioxidant
Pomegranate is one of the fruits richest in polyphenols. It promotes blood circulation, protects the cardiovascular system, and helps fight chronic inflammation. Its tangy taste also brings a note of freshness that perfectly balances the salty taste of kombu.
Kiwi: The Enzymatic and Vitamin Touch
Kiwi is a remarkable source of vitamin C, superior to that of an orange. It boosts immunity and helps neutralize free radicals. Its digestive enzymes, like actinidin, support protein digestion, making it a perfect ally for a complete salad.
Carrots: Sweetness and Vitality
Rich in beta-carotene, carrots promote cell regeneration, support the health of the skin and vision. Their crunchy texture balances the tenderness of kombu and kiwi.
Sprouted Basil: The Energy of Life
Sprouted basil shoots are full of enzymes, chlorophyll, and amino acids. They symbolize the vitality of living plants, offering a delicate aromatic note and a concentrate of bioavailable nutrients.
A Living and Regenerating Recipe
This salad is much more than a dish: it is a living meal, with high nutritional density.
Thanks to the synergy between raw vegetables, fresh fruits, and marine algae, it promotes:
- the natural remineralization of the body,
- the regulation of internal pH,
- gentle digestion,
- a global antioxidant effect.
It is an ideal dish for seasonal changes, hot days, or simply to rebalance the body after richer meals.
A Plate in Harmony with Nature
This kombu and organic salad duo embodies the very essence of living food: simple, raw, vibrant ingredients that nourish both the body and the mind.
Each bite is a connection with the sea and the earth, a celebration of life.
Serve this salad as a starter or main course, accompanied by sprouted seeds or raw flax crackers for a complete and balanced meal.
In Conclusion
Light, colorful, and remineralizing, this kombu and organic salad duo is a concentrate of vitality.
A simple recipe to prepare, both detoxifying, antioxidant, and vibrant, reminding us that health also comes from the beauty and simplicity of what we put on our plate.
