Dulse Lettuce Tomato Sandwich (or Salad) with Tahini Dressing

Superfood dulse makes an amazing vegan BLT sandwich or salad! Plant-based, nutrient-dense, and so delicious!

Dulse Lettuce Tomato (DLT) is vegan version of the “BLT”

The Dulse Lettuce Tomato Sandwich or “DLT” is a delicious, vegan version of the “BLT” sandwich. Dulse sea vegetable is used in place of bacon. Just pan fry the dulse, add lettuce, tomato, and avocado, and drizzle with creamy tahini dressing. Or skip the bread and make as a DLT salad!

Sea Vegetables as part of a healing diet

During the first week of classes at culinary school, I was introduced to a variety of sea vegetables– wakame (in miso soup), kombu (in beans), nori (in sushi rolls), and dulse (in a DLT sandwich).

That year I learned how to cook with many more types, such as sea palm, arame, and hijiki. Cooking with sea vegetables was all new to me. I was scared to try some of them at first, but soon came to love them all. It changed my life, and I believe that using mineral-rich sea vegetables helped me heal from many chronic conditions.

Healing properties of dulse

Each sea vegetable has its own unique taste and healing properties due to their mineral content. Dulse is prized for its significant iodine, calcium, and potassium content. It is thought to strengthen bones, lower your blood pressure, improve your eye sight, and improve the health of your thyroid gland. Overall, sea vegetables are a great source of minerals and help reverse an acidic condition in the body.


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Dulse Lettuce Tomato Salad or Sandwich “DLT”


Salad or Sandwich

12 pieces dulse sea vegetable (whole leaf, not flakes)

2 teaspoons extra-virgin olive oil

4 cups mixed salad greens, rinsed and dried

1 large avocado or 2 small avocados, sliced

1 cup baby tomatoes, sliced 

corn tortillas or sliced bread (optional)


2 tablespoons tahini

1 teaspoon ume plum vinegar

1 tablespoon lemon juice

1 teaspoon shoyu or tamari

2-3 tablespoons spring or filtered water


Separate dulse into single-layer pieces and then break apart into bite-sized pieces.

Heat skillet over medium heat and add olive oil. When shimmery, add dulse in a single layer and toast on either side until crispy. Remove to a paper towel and repeat with remaining dulse, if necessary.

In a small mixing bowl, whisk together dressing ingredients and add water, one tablespoon at a time, until desired consistency is reached.

For Salad: Divide greens among 4 salad plates. Top with avocado, crispy dulse, tomatoes, and a drizzle of tahini dressing.

For Sandwich: Make “DLT” sandwiches by spreading tahini dressing on bread and layering salad ingredients on the bread (toasted or fresh). Traditional or open-faced sandwiches both work well. 

For Tostada: Make “DLT” tostadas by pan frying 4 corn tortillas and layering salad ingredients and dressing on top of each tortilla. 

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Dulse Lettuce Tomato Sandwich (or Salad) • Cook Love Heal by Rachel Zierzow


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