Healthy Recipes: Stuffed Pumpkin with Arame Seaweed

Arame belongs to the family of brown algae. You can find many important nutrients such as minerals, vitamins and trace elements in the arame alga. It contains approx. 12% protein, 50% carbohydrates, a maximum of 1% fat and also fiber! These algae are rich in vitamin A, beta carotene, vitamin E, vitamin K, B1, B2, niacin, vitamin B6, B12, folic acid and pantothenic acid.

It also contains the minerals sodium, potassium, calcium, magnesium, phosphorus and, in small amounts, the trace elements iron, copper, manganese and zinc. The plant consists of wavy, strip-like fronds (leaves), each about 30 cm long and 4 cm wide. Arame is found in the rocks below the lower tide line and was originally hand-harvested by female divers.

The fronds are naturally tough and, like hiziki, are cooked for several hours until tender. This also enhances the color. To make them easier to handle for cooking, they are usually cut into thin, thread-like strips, giving them a superficially similar appearance to hiziki. Arame requires a short soak before cooking, which almost doubles the volume.


  • 1 medium winter squash (2 kg)
  • 1 pinch of sea salt
  • 1 cup of arame
  • Water to cover the arams
  • 2 tablespoons of Shoyu – real soy sauce
  • a few drops of sesame oil
  • 1½ cups of onions, diced
  • 1 cup of fresh mushrooms, cut into thin strips
  • ½ cup chopped parsley
  • 1 cup of cooked millet

Step 1
Wash arame and soak in water.

step 2
Cut away the upper part of the pumpkin, put aside and remove the core with a spoon.

step 3
Sprinkle a few grains of salt inside the pumpkin and steam with the cut-off tip in a steamer insert until the pumpkin is cooked through. Then place in a serving bowl.

Step 4
Put the soaking water in a saucepan – throw away the rest, as it often contains small sand particles. Add the arame, bring to a boil, cover and simmer on a low heat for 20 minutes. Add 1 tablespoon of Shoyu and cook for another 10 minutes until all the liquid has evaporated.

Step 5
Cut the onions and mushrooms into slices. Brush a frying pan lightly with sesame oil, heat it and sauté the onions for 5-7 minutes. Add the mushrooms and the second tablespoon of Shoyu and sauté for another 5-7 minutes. Add parsley, boiled arame and millet and mix well.

Step 6
Fill the pumpkin with the cooked arame, onion and mushroom mixture, put the pumpkin tip back on and serve.


  • Our tip: if the pumpkin is to be served hot – put it in the warm oven for 5 minutes.
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