About Dulse and Nutritional Info

DULSE is a wild sea vegetable with a soft chewy texture, distinctive sea flavor, and rich red color.

Especially high in all major minerals:

Iron 19% RDA per serving
Calcium 2% RDA per serving
Potassium 16% RDA per serving
Magnesium 6% RDA per serving

Rich in trace minerals – chromium 9% RDA per serving and zinc 2% RDA per serving.

Good quality vegetable protein: 2 grams per serving and zero fat!

Good source of vitamins B6 42% RDA per serving and B2 Riboflavin 10% RDA per serving.

Good balance of potassium to sodium – approximately 4.5:1.

Excellent source of fiber, soluble and insoluble 9% RDA per serving.

Dulse is prepared quickly and easily in a variety of ways:

Always check for small, hidden shells or pebbles.

Salads – Tear or scissor snip into bite size pieces. Add to salad (garden, Waldorf, Caesar, Greek) and let sit for a few minutes to tenderize.

Soups – Add about 1⁄4 cup to 1/3 cup per serving. Cooks immediately, turns a lighter color. Try in chowder, minestrone and bouillabaisse. Reduces use of table salt.

Sandwiches – Adds unique seafood flavor and extra nutrition to any sandwich. Pan–fry or bake a few minutes and replace bacon in a DLT. Spice up Reubens and Subs.

Stirfries – Great with tofu or tempeh, also with most other seafood. Complements most veggies. Reduces use of salt and/or in stirfries. Add just before serving to retain deep red color.


Avocado Dulse Dip

Serve this with chips or crackers, or as a spread on a sandwich with sliced vegetables.

1 large avocado, mashed
2 tsp dulse flakes
1-2 tbsp finely chopped red onion
4 cloves garlic
2 tbsp lemon juice
salt and cayenne pepper to taste

Combine ingredients and mix well. Let sit refrigerated for at least an hour to let the taste of the seasonings fully emerge.

Irish Dulse Soda Scones

450g (1lb) Plain White Flour
1 tsp Bicarbonate of Soda
340ml (12fl oz) Buttermilk or Sour Cream
1 Egg, beaten
oz Dried Dulse
1 tsp Salt

Pre-heat oven to 200C; 400F. Place a baking sheet in the oven to heat. Soak the dulse in water for five minutes. Discard the water and chop the dulse into fine strips. Sieve the flour, bicarbonate of soda and salt into a large cool mixing bowl, mixing thoroughly. Add the chopped dulse. Make a well in the centre and pour in most of the buttermilk. Work around the bowl, drawing the flour into the buttermilk, until absorbed. When the dough comes together it should feel soft but pliable, add more buttermilk if needed. Turn onto a floured board, knead lightly. Using the palm your hand, shape the dough out into a round about 1 inch thick. Either score the surface into four or six, or use a biscuit cutter to cut out rounds. Brush lightly with the beaten egg. Place on the heated baking tray and bake in the preheated oven for 20-25 minutes.

Garden Salad with Dulse and Walnuts

2 large handfuls arugula or other salad greens
1/2 cup dulse fronds, picked over and torn into bite-size pieces, or 1/4 cup dulse flakes
Sea salt to taste
2 tablespoons extra-virgin olive oil
2 teaspoons fresh lemon juice
Freshly ground black pepper to taste
1/4 cup roasted walnut halves
Arugula blossoms for garnish (optional)

Place the arugula and dulse in a salad bowl and toss with salt. Drizzle on the oil and toss again. Add the lemon juice and pepper and give a final toss. Taste and adjust the seasonings. Garnish with walnuts and arugula blossoms if using. Serve immediately.

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