Although many vegans enjoy snacking on seaweed, the entire realm of aquatic vegetables is somewhat overlooked. However, they offer their own set of powerful benefits and can also provide wonderful new flavors for you to enjoy.

In particular, dulse is a unique sea plant with a number of positive attributes which may be just what you’re looking for!

What Exactly is Dulse?


Dulse is a nutritious algae variety which originates underwater. It can be found growing from rocks and is usually red in color. Having been consumed by settlements for thousands of years, this plant offers a broad set of advantages in both treatment and prevention of health concerns. Although most often consumed in dried form, it can also be eaten fresh if desired. Compared to seaweed, it features greater nutrients such as protein and fiber as well.

Let’s Talk Benefits

There is a lot of ground to cover when discussing the positive qualities of dulse. To begin, we’ll cover the variety of vitamins and minerals in dulse. Here is a rundown of what dulse offers:

  • Calcium
  • Alpha & Beta Carotene
  • Omega-3 and Omega-6
  • Zinc
  • Vitamin C
  • Vitamin A
  • Selenium
  • Iron
  • Niacin
  • Potassium
  • Copper
  • Riboflavin
  • Iodine: Luckily, it’s is a wonderful source of iodine which is important for thyroid functions. However, be careful about eating too much at a time because you could be taking in more iodine than safely recommended.
  • B12: Although B12 is normally only found in animal products and vegans often get it elsewhere from supplements, dulse is an exception. This is great to keep in mind if you’ve been slacking on those B12 vitamins or just want a natural plant-based origin.
  • Helps with Eczema
  • Calms Inflammation
  • Assists with clearing heavy metals from the body
  • Improves Vision

On top of this, keep in mind that the composition is bioavailable, meaning that the body can actually extract and use these nutrients.

How to Eat Dulse

There are lots of ways to incorporate dulse into your diet. Aside from snacking on it directly or sprinkling atop finished plates, dulse has plenty of uses. The salty taste lends itself perfectly as not only a flavoring agent, but also textural quality.

One Green Planet

One way to enjoy dulse is by including it in ‘seafood’ recreations which are a great way to work with the natural sea aroma it has. Use it in these ‘Tuna’ Stuffed Avocados for a deliciously filling option. You can also showcase dulse in these Num Pang: Cambodian Fish Cake Sandwiches, which shine with a bold flavor. 

Another no-brainer way to incorporate dulse is in your favorite veggie sushi. Try swapping it for seaweed to create a deeper flavor and added nutrients.

One Green Planet

Once you begin experimenting with dulse in your recipes, you’ll see how vast its capabilities truly are. Serve your guests a dish to remember with these Oyster Mushroom Scallops With Pesto Pasta and Smoked Tofu Bacon. The elaborate flavors in here will have them asking what exactly you used inside.

Recently, it’s been is on the rise as a colossally healthier alternative to bacon. With its smoky flavor and crispy texture, it’s a great substitute for dishes that bacon would normally work well in. For example, start out simple with a DLT (dulse, lettuce, & tomato) sandwich for countless benefits and a satisfyingly similar taste.

For more recipes using dulse and other sea veggies, check out Under the Sea: 15 Tasty Vegan Seafood-Inspired Recipes. These are perfect vehicles, not to mention great ways to experience new flavors that you’ve likely never tested before.

Ready to Give it a Try?

Now that you’re aware of the unique benefits that dulse supplies, alongside its ability to step up your recipe game, it’s time to see for yourself. Even if dulse isn’t normally up your alley, the taste and plethora of nutrients make it a no-brainer. Check this out the next time you’re browsing for food– it might just be your new favorite thing.

The delicious food doesn’t stop here! Get your hands on the Food Monster App, which is available for both Android and iPhone, and can also be found on Instagram and Facebook! This app includes over 10,000 plant-based, allergy-friendly recipes, with new ones added every day.

Lead Image Source: Flickr