Kombu

Also known asDashi Kombu · Laminaria · Saccharina japonica · 昆布 · 海带

Name: Kombu (Saccharina japonica and related species) — a thick, dark, leathery kelp, sold in dried sheets or strips, used in Japanese cooking, mainly as the basis of dashi stock.

Description

Kombu has been eaten and traded in Japan for over a thousand years, harvested mainly off Hokkaido, and it is the foundation of Japanese cuisine as the main ingredient in dashi. In 1908, the Japanese chemist Kikunae Ikeda discovered that a savoury taste in kombu broth came from glutamate, which he called umami, the fifth taste, and which led to the invention of MSG.

Dried kombu is covered in a white powder, which is natural mannitol and glutamate, and should not be washed off, only wiped lightly. It adds depth and savoury flavour to soups, stews, beans and rice, and softens when cooked. It is one of the richest food sources of iodine.

Main nutrition value

Kombu is very rich in iodine, and also provides glutamate (for umami), fibre, calcium and iron, and is used in small amounts.

How best to be consumed

Kombu is used to flavour, rather than eaten in large amounts.

1. Soak a piece in cold water for 30 minutes to overnight, or heat gently and remove before boiling, to make dashi.
2. Simmer a small piece with dried beans, which softens them and may reduce gas.
3. Eat the softened kombu in small amounts, sliced into simmered dishes, or as pickled kombu.
4. Wipe off dirt with a damp cloth, rather than washing off the white powder.
5. Remove kombu before the water boils, to avoid a slimy, bitter broth.

Overconsumption could cause…

Kombu is safe in small amounts, with iodine the main concern.

1. Too much iodine, which can disrupt thyroid function, so heavy or regular intake is not advised for people with thyroid conditions, and in pregnancy a limit applies. Kombu is among the highest food sources of iodine.
2. Heavy metals such as cadmium, lead and arsenic, which seaweed can absorb from seawater, so buy from reputable sources and do not eat large amounts every day.
3. High sodium in some dried and seasoned sea vegetable products.
4. Possible effects on thyroid medication, so people on these should check with a doctor.

GroupsSea VegetablesSeaweed and algaeJapaneseDried

Related foodsHijikiNoriSea GrapesWakameDulseKelp

Wikipedia — Saccharina japonica, used for origin, naming and history: https://en.wikipedia.org/wiki/Saccharina_japonica