| Prep: 15 mins | Cook: 0 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 380 | 18g | 3g | 48g |
| sugars | fibre | protein | salt |
| 10g | 12g | 11g | 0.4g |
There are certain recipes that capture my heart not just for the exquisite taste, but for the memories and values they represent. The Dulse and Avocado Sandwich is one such gem. This vegetable-based delight perfectly merges both sides of my family history, with the Dulse seaweed tracing its origins back to the Irish coastline my grandparents hailed from, and avocados bringing that modern, health-conscious touch I’ve come to appreciate living in New England.
A Tribute to My Irish Roots and Love of Seafood
Being a Boston native with strong Irish roots, I always admired how my family had a profound connection with the sea. The savory taste of Dulse, a nutritious seaweed that my grandparents often enjoyed, takes me on a trip down memory lane. Seasoned with just a touch of lemon juice, it brings forth an unmistakable seafood flavor without overbearing the delicate creaminess of ripe avocados.
One might compare this sandwich to the traditional New England Lobster Roll. The common factors lay in the fresh, sea-inspired ingredients, and the hearty whole grain bread that acts as the perfect canvas for the enriching flavors.
Nutrition-Rich and Delightful on the Palate
Beyond the taste and nostalgia, what strikes me about the Dulse and Avocado Sandwich is the amazing health benefits packed in each bite. Avocado is a nutrient-dense fruit that’s rich in heart-healthy monounsaturated fats, while Dulse seaweed offers a rich source of iodine. Whole grain bread, fresh lettuce, tomatoes, onions – not only do they add that crispy freshness, but they all contribute to your daily fiber intake.
Avocados also contain more potassium than bananas, contribute to eye health due to their high lutein levels, are high in fiber, and can even lower cholesterol and triglyceride levels. Dulse seaweed, on the other hand, supports thyroid health, improves digestion, enhances vision, and strengthens the immune system. A recipe that’s this good for you and tastes great too is a rare treat indeed!
So, be it for a healthy lunch or a light picnic snack, this sandwich pairs perfectly with a lentil soup or a homemade potato chips. However, and wherever, you enjoy this sandwich, it’s a celebration of the intimate connection of food, family, and heritage. To me, it’s not just a sandwich, but a culinary love letter from the past, filled with the promise of future shared meals with my own family.
What You’ll Need
- 12 slices of Whole Grain Bread
- 3 ripe Avocados
- 1 cup of fresh Dulse seaweed
- 1 Lemon, juiced
- Salt and Pepper, to taste
- 2 tablespoons of Olive oil
- 6 leaves of fresh lettuce
- 2 Tomatoes, sliced
- 1 Onion, thinly sliced
Method
Step One
Begin by rinsing the fresh dulse seaweed under cold water to remove any sand or shells. Pat it dry and then chop it roughly. Set this aside for later.
Step Two
Peel and pit your ripe avocados then place them in a bowl. Add the juice of one lemon, a pinch of salt and pepper, then mash them together until smooth. If you prefer chunkier avocado spread, leave some small chunks.
Step Three
Warm up the olive oil in a frying pan over medium heat. Add in the chopped dulse seaweed and sauté for about five minutes, or until it becomes crispy. Once done, remove from heat and allow it to cool.
Step Four
To assemble the sandwiches, lay out your whole grain bread slices. Spread a generous layer of the Avocado mixture onto one side of each bread slice.
Step Five
Arrange the lettuce leaves, sliced tomatoes, and onions onto six of the bread slices. Sprinkle the fried dulse over the vegetables.
Step Six
Top with another slice of bread, with the Avocado spread side facing down. Press gently to secure the filling. Repeat for the remaining sandwiches.
Step Seven
Serve the Dulse and Avocado Sandwiches immediately for the best taste and freshness. Enjoy this healthy, nutrient-packed meal.
