Hiziki Sea Vegetable with Spring Onions and Sesame Seeds

Hiziki is a black sea vegetable that is an excellent source of iron, iodine and calcium and B vitamins. It is good for strengthening bones and teeth, for the nervous system and helps balance blood sugar levels. Hiziki makes a striking addition to any meal, with its glossy, black fronds and delicate savoury taste.
It is easy to cook, especially as a simple side dish like the one here.
Course Appetizer, Side Dish
Keyword health cooking, macrobiotic, vegan
Servings 4 people


  • 25 gr dried Hiziki
  • cups water
  • ½ tbsp shoyu or tamari
  • 1 tsp mirin (optional)
  • 2 tbsp finely chopped preserved lemon (optional)
  • 3 tbsp lightly toasted sesame seeds
  • 3 or 4 chopped spring onions 


  • Wash the hiziki under cold water then soak in the water for 30 minutes until soft.
  • Place hiziki (which will have tripled in volume) and the soaking water in a pan with the shoyu or tamari and mirin (if used).
  • Cook on a low heat until all the liquid is absorbed, stirring from time to time.
  • Toss with the preserved lemon, sesame seeds and spring onions to serve


In this recipe we use the soaking water, but if you want a less salty taste you can discard the soaking water and add fresh water instead.
The preserved lemon adds a great zing that harmonizes with the natural savoury taste of the hiziki.