Arame has a mild, semisweet flavour and is rich in iron, calcium, and iodine. When soaked, it will expand to twice its volume.

1/4 cup (60 mL) arame
3 tsp (15 mL) extra-virgin olive oil
1 cup ( 250 mL) sliced shiitake mushrooms
6 cups (1.5 L) kombu stock
1 small yellow onion, peeled and diced fine
1 cup (250 mL) arborio rice
1/2 cup (125 mL) fresh green peas

Quickly rinse arame and soak for 5 minutes in cold water; drain, chop, and set aside.

In medium frying pan, heat 2 tsp (10 mL) olive oil. Add mushrooms and saute until golden and tender. Reserve.

Heat stock in medium pot. Keep on low temperature.

In another medium pot, heat 1 tsp olive oil and add onion. Saute to 3 minutes on medium heat. Add rice, stir to coat, and toast for 3 to 4 minutes. Increase heat to medium-high.

Add ladleful of warm stock to rice, stir.

Continue adding stock, 1 ladleful at a time, as it is absorbed and stir.

When rice is almost cooked (it should be tender to taste with a bit of a bite at the centre) add arame, peas, and a last ladle of stock. Stir well, add mushrooms to reheat, and serve.

Serves 4.

One serving contains: 150 calories; 5 g protein; 0.75 g total fat (5 g sat. fat, 0 g trans fat); 29 g carbohydrates; 1 g fibre; 15 mg sodium

source: "Sea Vegetables", alive #334, August 2010

About the Author

Timothy Hennessy, RNCP, is a chef and nutritionist who regularly enjoys the natural bounty of the sea.