Here’s a guide to the popular sea vegetable nori, and a roundup of tasty recipes for using it in creative ways other than for making sushi — soups, bowls, tacos, appetizers, and more.
Before nori’s popularity took off in the west, it was one of the most beloved of sea vegetable in Japan, its country of origin. It was made for hundreds of years from the red algae cultivated in that country’s bays and inlets. In its uncultivated form, nori is closely related to the sea vegetable laver.
Nori was traditionally harvested in the colder months, sun-dried on bamboo mats, then pressed into sheets in a process not unlike paper-making. Its unique, salty-sweet flavor seems to be one of the more appealing among sea vegetables to Western palates.
While once Nori used to come from Japan, today, its cultivation has broadened. According to this article in KQED:
“Although harvested around the globe, China is responsible for nearly 60% of the world’s seaweed production. Much of the nori that is packaged and sold in the U.S. seems to be farmed in Korea, although more locally sourced seaweeds are sold by smaller companies such as Rising Tide Sea Vegetables, which hand-harvests wild seaweeds off the Mendocino Coast.”
Typical nori in sheets
What forms does nori come in?
Nori comes in deep green sheets, wrapped in cellophane packages. It is also available in the form of pre-toasted sushi nori, and, less commonly, kizami nori, toasted and shredded for ready use as a condiment.
Now, of course, nori snacks, which come in almost one-bite sized mini-sheets, have become widely available. There are so many brands to choose from, including Annie Chun’s, Sea Tangle Snacks, and store brands like Trader Joe’s.
Nori Furikake is a seasoning combining sea salt, sugar, sesame seeds and … bonito flakes. The latter is a fish product, so vegans will want to make their own nori furikake.
Crispy nori snacks
Is nori good for you?
Of all the varieties of commercially distributed sea vegetables, it’s hard to beat nori in nutritional value. It’s rich in high-quality protein, at 35 percent, and is rich in vitamin A and K.
High in vitamin C, the B vitamins, calcium, magnesium, potassium, and phosphorus, nori also contains enzymes that are believed to aid digestion. It’s also a good source of DHA fatty acids.
Is nori safe to eat?
It has been noted that despite its benefits, nori should only be consumed occasionally, and in moderation. That’s because it contains toxins. Having a sheet of nori or a serving of sushi once in a while may be harmless, but here’s a case where you don’t want to overdo it.
In addition, for those who are allergic to seafood, nori may similarly cause allergic reaction due to where it’s grown. See lots more detailed info on benefits and cautions.
Once again, according to the above-referenced article from KQED, “Fortunately, the U.S. has strict regulations in place for making sure that the seaweeds we eat don’t contain unsafe levels of toxins. Look for packages stamped with the USDA certification mark or do a little research before you buy to help ensure that your seaweed will do you more good than harm.”
Links to vegan sushi recipes
We’re not going to delve into sushi in the roundup that follows, but vegan sushi recipes are plentiful around the web. You can start here:
More sea vegetable guides
More ways to use sushi
Rice balls: Aside from sushi, nori is use to wrap seasoned rice for rice balls.
Wrap up tofu or cucumber: Cut sheets of toasted nori into 2-inch-wide strips with kitchen shears. Use the strips to wrap oblong pieces of tofu or cucumber (cut into pieces 1/2 inch by 1/2 inch by 2 inches). Secure with toothpicks and serve with a dipping sauce as an appetizer or as part of a meal.
As a tasty topping or garnish: Cut toasted nori into bite-sized strips and use to top warm or cold rice bowls, Asian noodle dishes, salads, and simple miso soups.
To impart a subtle seafood flavor: Use a little nori to impart a taste of the sea to make mock tuna, crab-less cakes, vegan lox, and the like.
Recipes using nori
In addition to the recipes that are on this site, thanks to the bloggers who participated in this roundup for permission to link to their nori recipes and share their photos.
Simple Nori Rice Bowl with Tofu, Cucumber, & Avocado: Simple nori rice bowls are subtly infused with the tasty sea vegetable. Embellished with crispy tofu, cucumber, and avocado, it’s like veggie sushi deconstructed.
Vegetable Sushi Salad (aka Deconstructed Sushi Bowl: Here’s a fun and economical way to enjoy the flavors of vegetable sushi but not the mess of making it — a tasty sushi salad bowl featuring rice, avocado, carrots, nori, and ginger.
This site’s post on Gomasio and Furikake, two traditional Japanese seasonings gives instructions on how to make them easily at home. The latter is based on sea vegetable, and in this case, our top choice is nori.
Easiest Vegan Carrot Lox: This recipe starts with wavy-cut carrots, which are the perfect size, shape, and thickness to serve as a lox substitute. Then they’re marinated in a brine that includes nori for the subtle flavor of the sea.
Vegan Tuna: From Loving it Vegan, Here’s a plant-based tuna salad using chickpeas and subtly flavored with nori. It’s totally delicious and tastes remarkably close to the real thing!
Easy Miso Soup: An easy miso soup recipe that makes a perfect nutritious umami-packed savory vegan lunch, from Happy Kitchen Rocks. Comforting, tasty, and ready in just 15 minutes.
Vegan Crab Cakes: From A Virtual Vegan, super tasty vegan crab cakes with great texture and a taste of the sea thanks to the addition of crumbled up nori sheets.
Vegan Clam Chowder: Wow, it’s Veggie?! This vegan clam chowder is so delicious and easy to make with just five ingredients! It is super fast and perfect for meal prep for a quick dinner when you’re in a rush. Nori adds the taste of the sea.
Best Vegan Fish Tacos: If you’re missing fish tacos, No Sweat Vegan’s blackened fish-free version won’t disappoint. The nori and lime juice give the tofu a bright seafood flavor, while the sweetness of the salsa and creaminess of the slaw round out each perfect bite.
Deep-Fried Nori-Wrapped Tofu: Biting into deep-fried nori wrapped tofu will make you think you are eating a piece of fish, except these are completely vegan-friendly, from V for Veggy.
Nori Spinach Rolls: Another from V for Veggy, okay, this is kind of like sushi, but not exactly. tThis recipe is for delicious little treats with nori and seaweed. These are perfect for serving as an appetizer or side dish.
Thank you for a lovely article, great links and so much information!
Thank you, Liza!
This is a really helpful article which has given me some great ideas
Thank you, Victoria!