Seaweed Salad Bowl

Image: DNAfit

Seaweed Salad Bowl – A healthy meal any time of day

Are you looking for more vegan-friendly meals? The Seaweed Saolad Bowl is low in calories and high in nutrients while still being plant-based.

Seaweed Salad Bowl

Image: DNAfit

Following a vegan or vegetarian diet doesn’t need to be boring. There are so many delicious ways of getting all of the nutrients you need on a daily basis. All this can be done in an organic way with high quality and tasty ingredients. Our Seaweed Salad bowl is perfect for the health-conscious individual or family following a plant-based diet.

The Seaweed Salad Bowl contains all the major food groups and micronutrients. Tofu is a bean curd that has a very high amount of protein while avo includes a good amount of fats. Mango adds some freshness which dampens the strong flavour of the seaweed.

All of the vegetables in this recipe adds to the vitamins, minerals and fibre to help you stick to your “five a day” veggies and fruits. Most of the cooking time is taken up by the rice which gives you more than enough time to make the rest of the salad. It works just as well with leftover rice as well.

The Seaweed Salad Bowl is only about 270 calories, making it perfect for any meal of the day.

Seaweed Salad Bowl Recipe

5 from 1 vote
Recipe by DNAfit Course: Lunch, DinnerCuisine: GlobalDifficulty: Easy


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  • 1 medium Chopped cucumber

  • 2 medium Grated carrots

  • 1 leaf Diced seaweed

  • 100 g Sliced avocado

  • 2 medium Sliced radish

  • 180 g Cubed mango

  • 30 g Raw sprouts

  • 90 g Tofu

  • 2 tbsp Sesame seeds

  • 30 tbsp Extra virgin olive oil

  • 1 tsp Lemon juice

  • 50 g Brown long rice


  • Place a pot of water onto the stove and once boiling add the rice and cook until soft. Place into a large bowl.
  • Using a sharp knife and cutting board, cut up the cucumber into quarters and grate the carrots. Place into a large bowl.
  • Finely chop up the seaweed leaf, radish and avocado into thin strips. Place into a large bowl.
  • Peel the mango and cut it into cubes. Place into a large bowl.
  • Cut the tofu into small cubes and fry until golden brown in a non-stick pan.
  • Add the sprouts and sprinkle over the salad together with the sesame seeds.
  • In a small bowl combine the olive oil and lemon juice until all ingredients are well combined. Drizzle on top of the salad and serve.


  • Nutritional Information (per serving):
    Energy:  2450kJ (585 calories)
    Carbohydrates: 45g
    Fibre: 11g
    Protein: 14g
    Fat: 43g

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Looking for more low-calories vegan and vegetarian food to serve to your family and friends? Get over to our recipe page for a wide selection of meal ideas.

If you love this recipe as much as we do, have a look at DNAfit’s offering. They offer free support from dieticians and sports scientists, as well as tailored online workouts and diet plans to help people become the best possible version of themselves.

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