Raw dulse and beetroot salad: the living recipe with two reds
Sea red and earth red, iodine and nitrates, red seaweed and blood-red root: the dulse beetroot salad is one of the most delightful pairings in living food. In fifteen minutes, with no cooking, you put on the table a raw dish that combines the mineral power of Palmaria palmata, the most protein-rich Breton red seaweed, with the sweet, earthy mildness of freshly grated beetroot. This duo is far from trivial: it ticks the box for plant iron, for dietary nitrates and for betalains all at once. In this guide, I share the recipe we have been serving at home for nearly twenty years, what studies say about the ingredients of this signature dish, the essential iodine precautions before increasing your seaweed intake, and the variations to enjoy this living base all year round. It is also a salad we like to include in the menus presented in our article on the liver and diet.
Why combine dulse and beetroot in a raw salad?
The dulse + beetroot pairing is based on a rare nutritional complementarity. Dulse (Palmaria palmata) is one of the most protein-rich red seaweeds on the European coastline: according to the work of Galland-Irmouli published in the Journal of Nutritional Biochemistry, its protein content ranges from 11.9% to 21.9% of dry matter depending on the season, with an essential amino acid profile comparable to that of a legume (PubMed 15539310). It also concentrates 35 to 50 mg of iron per 100 g of dry matter, naturally present vitamin B12 (rare in the plant kingdom), and bioavailable marine iodine.
Raw red beetroot, for its part, provides what the seaweed lacks: a remarkable amount of dietary nitrates (~150 mg/100 g according to the Ciqual ANSES table), betalains (red pigments studied for their antioxidant activity), vitamin C, potassium and prebiotic fibre. And vitamin C, also supplied by the lemon juice in the dressing, increases iron absorption: so the duo becomes complementary in the strictest sense of the word.
Finally, keeping both ingredients raw preserves enzymes, heat-sensitive vitamins (C, B9) and betalains, all of which are largely degraded by cooking. That is the whole point of the living food approach we have championed at Biovie since 2007.
Recipe ingredients for 2 people
Fresh organic or dried dulse: the right choice
For this salad, you have two options. Fresh dulse in brine is the holy grail: fleshy fronds, a clean sea flavour, a melting texture. Simply rinse it briefly in clean water to remove excess salt, then chop it finely. Allow 30 to 40 g for two people. Otherwise, dried organic dulse in leaves does the job perfectly: 5 to 6 g dry is equivalent to 30 g fresh. It rehydrates in 5 to 10 minutes in a bowl of lukewarm water, then is drained and chopped like fresh dulse. At Biovie, we sell both formats, sourced exclusively from the Bretalg supply chain in Roscoff, the oldest organic seaweed harvester in France, dried at a low temperature of 40 °C to preserve heat-sensitive minerals.
To discover the rest of the range, see our Fresh Seaweed collection.
Choose an organic red beetroot that is firm and not wrinkled. Peel it with a vegetable peeler, then grate it into thin tagliatelle (coarse grater) or julienne. Raw beetroot keeps all its betalains (the red antioxidant pigments that cooking largely destroys) as well as its vitamin C, nitrates and folate. Allow one small beetroot (120 to 150 g) for two people. Avoid the vacuum-packed cooked beetroot sold in shops: it is convenient but lacks living nutritional value.
The other ingredients: freshness and seasonality
Complete it with whatever the season offers: half a cucumber, diced, a handful of cherry tomatoes cut in half, a few leaves of young lettuce or lamb's lettuce, a little chopped chives. For the dressing, keep it simple: two tablespoons of extra virgin olive oil, the juice of half a lemon, a pinch of Guérande salt, a twist of the pepper mill, and (this is the secret) a second pinch of peppered dried dulse sprinkled on top as a finish. For a touch of the exotic, you can add a few slices of freeze-dried organic durian for an unexpected tropical fruity note.
Step-by-step preparation (15 minutes)
This raw recipe requires neither cooking nor special equipment. Here are the steps:
Rehydrate the dulse (if dried): soak 5 to 6 g of dry leaves in a bowl of lukewarm water for 5 to 10 minutes, until they become soft and fleshy. Drain well, press lightly, then chop finely. If using fresh dulse in brine: rinse briefly under clean water, drain and chop.
Grate the raw beetroot into thin tagliatelle with a coarse grater. Place in a salad bowl.
Prepare the fresh vegetables: cut the cucumber into small cubes and the cherry tomatoes in half. Chop the chives. Add to the beetroot with the chopped dulse.
Assemble the plate: arrange on a bed of young lettuce. Spread the beetroot, dulse and vegetable mixture generously in the centre.
Season: in a small bowl, whisk together olive oil, lemon juice, salt and pepper. Pour over the salad. Finish with a pinch of peppered dried dulse and a few toasted sesame seeds.
Chef's tip: let the salad marinate for 10 to 15 minutes in the fridge before serving. The beetroot nitrates and the iodine compounds of the dulse soak up the vinaigrette, and the flavours develop. This is a tip Aurélie and I noted in Algues au Quotidien (Gallimard) after many tests: a little patience multiplies the pleasure of eating.
"I have been ordering my fresh seaweed from Biovie for years to make my seaweed tartare, as well as nori sheets and many other products. Always excellent quality." - Florence, Biovie customer.
What research says about its ingredients
Betalains and antioxidant richness
Raw beetroot has long been a great classic of living food, and research is taking a close interest in its pigments. Betalains (betanin, vulgaxanthin) have shown antioxidant and liver-protective properties in vitro and in animals, although this has not been established in humans. According to a comprehensive review published in 2020 (PMC 7600128, Clifford et al.), beetroot provides betalains (betanin, vulgaxanthin) and folic acid, compounds studied for their antioxidant activity. Dulse, for its part, provides chlorophyll and marine pigments.
Plant iron: a contribution to the reduction of tiredness
With 35 to 50 mg of iron per 100 g of dry matter, dulse is one of the most concentrated plant sources of iron. A 5 g portion of dried dulse in the salad provides about 1.7 to 2.5 mg of non-haem iron, or 10 to 15% of the RDA for an adult woman. Vitamin C from the lemon and beetroot increases the absorption of this iron, which itself contributes to the reduction of tiredness and fatigue and to normal formation of red blood cells. To go further, I invite you to read our feature on plant iron from seaweed and spirulina.
Marine iodine and normal thyroid function
Dulse is a natural source of iodine (150 to 200 µg/g of dry matter), and according to the health claims authorised by EFSA, iodine contributes to normal thyroid function and to the normal production of thyroid hormones. A reasonable portion of 2 to 3 g of dried dulse provides a useful iodine supplement for people who eat little fish or seafood, which is the case for most vegan diets.
Beetroot nitrates: what trials observe
The dietary nitrates in raw beetroot (~150 mg/100 g) are converted in the body into nitric oxide, a molecule involved in the dilation of blood vessels. Several randomised trials, often conducted with concentrated beetroot juice, have observed a modest effect on systolic blood pressure, sports endurance and tissue perfusion. A comprehensive review (PMC 11595611, 2024) takes stock of this cardiovascular and metabolic research. Note: prolonged cooking destroys some of the nitrates, another reason to prefer raw beetroot. As for protein, our dedicated article explains why dulse contains as much protein as soya.
Precautions: iodine, thyroid, pregnancy and kidney problems
This is the section too often forgotten on the web, and I deliberately give it prominence. Dulse is a powerful seaweed, and it should be eaten in moderation.
Iodine and thyroid. ANSES, in its opinion NUT-2017-SA-0086, recommends not exceeding 600 µg of iodine per day for adults (tolerable upper intake level, UL), and warns of the risk linked to excessive seaweed consumption. A 2020 study (PubMed 32803579) confirms the need for vigilance. If you have a thyroid condition (Hashimoto's, Graves' disease, nodules, goitre) or take a treatment such as Levothyrox, ask your doctor's advice before adding dulse to your diet. For a full analysis, see our feature on the relationship between seaweed, iodine and the thyroid.
Pregnancy and breastfeeding. Iodine requirements increase (200 to 250 µg/day according to the WHO), but the margin before the UL narrows. Limit yourself to 1 to 2 g of dried dulse per week during this period, and favour small regular amounts rather than a single large intake.
Kidney problems and oxalates. Raw beetroot contains oxalates. If you have recurrent calcium oxalate kidney stones, limit portions and ask your doctor or dietitian for advice.
Urine colouring. Raw beetroot can turn urine pink-red (beeturia) for 24 to 48 hours in about 15% of the population: this is a harmless phenomenon with no consequences.
Allergies. Allergic reactions to seaweed proteins are rare but documented. If you are allergic to seafood or iodine, try a very small amount first.
Variations and serving tips
This dulse and beetroot base can be varied endlessly according to the seasons and your cravings.
Winter citrus variation. Replace the cherry tomatoes with blood orange or pink grapefruit segments. The vitamin C in citrus fruit increases absorption of the iron in the dulse, and the palette of reds becomes spectacular on the plate.
Walnut and chicory variation. In winter, swap the lettuce for sliced chicory (endive) leaves and add a handful of crushed walnut halves. The bitter, iodised and rich trio is wonderfully tasty.
Sprouted seed variation. A generous handful of alfalfa, radish or fenugreek sprouts turns the salad into a complete, nutrient-dense dish: this is the version we serve at the Biovie workshop during our living food training courses.
"I am always satisfied with all the products I order. The seaweed tartare recipe has become a household staple." - Mickael, Biovie customer.
Where to buy dulse and which Biovie products to choose
At Biovie, we have been working for more than fifteen years with the Bretalg cooperative in Roscoff, the oldest organic seaweed supply chain in France. Our seaweed is hand-harvested in Brittany, free from heavy metal pollution, and dried at low temperature (40 °C) to preserve its heat-sensitive minerals. For this recipe, two products are perfectly suited: fresh organic dulse in brine (chilled delivery, long shelf life in the fridge) and dried organic dulse in leaves (cupboard format, ready to rehydrate). To go further in cooking with seaweed, the book Algues au Quotidien (Éditions Gallimard, 2024) offers 80 recipes by Aurélie and Éric Viard, organised by seaweed and by season.
FAQ: everything about the dulse beetroot salad
Can you eat dulse raw?
Yes, dulse can be eaten perfectly well raw, simply rinsed (if fresh in brine) or rehydrated for 5 to 10 minutes in lukewarm water (if dried). This is even the ideal way to eat it to preserve vitamin C, polyphenols and essential amino acids. Finely chopped, it works just as well in a salad, a tartare or a green smoothie. Allow 2 to 5 g dry per adult portion.
What are the benefits of dulse seaweed?
Dulse (Palmaria palmata) provides complete protein (11 to 22% of dry matter depending on the season), bioavailable plant iron (35 to 50 mg/100 g dry matter), marine iodine which contributes to normal thyroid function, vitamin B12, EPA omega-3s and antioxidant polyphenols. It helps women meet their iron intake and helps vegans maintain a good iodine balance. Its composition has been documented since 1999 by the work of Galland-Irmouli.
How much dulse should you eat per day?
ANSES recommends not exceeding 600 µg of iodine per day for adults. For dulse, this corresponds to a maximum of about 3 to 5 g of dried leaves per day, and preferably 2 to 3 g spread over the week for regular use. People with thyroid conditions, and pregnant or breastfeeding women, should ask their doctor's advice before any regular consumption and limit themselves to 1 to 2 g per week.
Is raw beetroot better than cooked?
Yes, nutritionally speaking. Raw beetroot fully preserves its antioxidant betalains, its vitamin C, its folate and above all its dietary nitrates (~150 mg/100 g), which are partly destroyed by prolonged cooking. It also has a lower glycaemic index. Simple grating or a quick marinade in lemon is enough to make it tender and easy to digest. People with a sensitive digestive system can cut it more finely and let it marinate for 15 minutes in the vinaigrette.
How do you prepare dried dulse?
Soak the dulse leaves in a bowl of lukewarm water for 5 to 10 minutes. They double in volume and become soft and fleshy. Drain them, press lightly to remove excess water, then chop them finely. Allow 5 to 6 g of dry dulse to obtain the equivalent of 30 g of fresh dulse. The soaking water can be kept to flavour a miso soup or a vegetable broth, as it concentrates minerals and sea flavour.
Is the dulse beetroot salad suitable during pregnancy?
In very small, occasional amounts, yes. Dulse provides iodine that is useful during pregnancy (requirement of 200 to 250 µg/day according to the WHO), but the margin before the safety limit of 600 µg/day is narrow. Limit yourself to 1 to 2 g of dried dulse per week and favour small regular amounts. If you have a pre-existing thyroid condition or any doubt, ask your midwife or doctor for advice before eating it.
Biovie's fresh seaweed is hand-harvested in Roscoff by Bretalg, France's first historic seaweed harvester (since 1991). Kombu, wakame, nori, dulse, sea lettuce and sea spaghetti are sold as a ready-to-eat tartare or in 500 g to 1 kg packs, with a texture and taste closer to the sea than dried versions. At €16.80 per kilo, our price is among the most competitive on the market for fresh seaweed harvested in France. To try, choose our discovery assortment of 4 organic seaweeds in 4 x 250 g; for regular cooking, the kilo works out much cheaper., 8
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In practice: the view of Eric Viard, ISTOM engineer
"I first served this dulse and beetroot salad at home nearly twenty years ago, when Aurélie was testing ideas for what would become Algues au Quotidien. Since then, it has become our signature spring dish. What moves me about this recipe is that it brings together everything I have championed since my years as an ISTOM engineer (tropical agronomy): raw food that preserves enzymes, the plant and marine combination that covers the intakes modern diets have lost, and above all the immediate pleasure of red colours that catch the eye. A salad that nourishes and delights the eyes at the same time is rare. But I always repeat it to our trainees: dulse is precious, not ordinary. A good handful per week, no more, and you get the best out of it." - Eric Viard, founder of Biovie.
Disclaimer: The information in this article is provided for information purposes only and does not constitute medical advice. Consult a qualified health professional before making any significant change to your diet or supplementation. As part of a varied and balanced diet and a healthy lifestyle.
Find all our organic ingredients for living food at www.biovie.fr
