Roasted Cauliflower with Tahini and Dulse

Fully plant-based meals with a real iodine source are harder to build than most people expect, since the mineral concentrates mainly in seafood and dairy. Dulse flakes — a dried seaweed — solve that here, scattered over roasted cauliflower and a garlicky tahini sauce.

Why this one is iodine-rich

Dulse is a seaweed that's naturally high in iodine, and unlike most sea vegetables it has a mild, slightly savory flavor that works as a finishing flake rather than needing to be cooked into a broth. A spoonful over a roasted vegetable is an easy way to use it.

Ingredients

Makes 2-3 servings

• 1 large head cauliflower, cut into florets
• 2 tablespoons olive oil
• Salt and pepper
• 1/4 cup tahini
• 2-3 tablespoons water
• 1 tablespoon lemon juice
• 1 small clove garlic, grated
• 2 tablespoons dried dulse flakes
• 2 tablespoons chopped parsley

Method

1. Preheat the oven to 425°F. Toss the cauliflower florets with olive oil, salt and pepper on a sheet pan.
2. Roast for 25-30 minutes, flipping halfway, until deeply golden and tender.
3. While the cauliflower roasts, whisk the tahini, water, lemon juice and garlic together until smooth and pourable. Add more water if needed.
4. Transfer the roasted cauliflower to a plate, drizzle with the tahini sauce, and scatter with dulse flakes and parsley.

Notes and swaps

• Dulse flakes are usually sold in the same section as nori or kelp — look near dried seaweed or in the international aisle.
• No dulse on hand? A pinch of dried nori flakes works as a substitute, though the flavor is a bit different.
• This works just as well with roasted broccoli or a mix of cauliflower and broccoli.
• The tahini sauce keeps in the fridge for about a week — make extra for salads.

Common questions

Does roasting at high heat destroy the iodine in dulse?
The dulse here is added after roasting, not cooked, so there's no heat exposure to worry about. Even if it were cooked, iodine is heat-stable.

How much dulse do I need to get a meaningful amount of iodine?
Seaweeds vary widely in iodine content by species and growing conditions, so amounts aren't consistent enough to state precisely — a couple of tablespoons as a flavorful finishing touch is a reasonable way to use it regularly.

The food-first habit

For fully plant-based eating, seaweed is really the main whole-food iodine source available, which is why it's worth learning to use even in small amounts. Keeping a jar of dulse flakes around for finishing dishes like this one makes it an easy habit rather than a special ingredient. A measured supplement is a more consistent option for anyone who wants certainty rather than variability.

Recipes are published for general interest and are not medical or dietary advice. Iodine requirements vary from person to person, and iodine has an upper limit as well as a recommended intake. If you are pregnant, nursing, taking thyroid medication or managing a thyroid condition, speak to your healthcare provider before making significant changes to your iodine intake. These statements have not been evaluated by the Food and Drug Administration.