Japanese · dinner

Vegetarian Japanese Curry with Homemade Roux

Video by Just One Cookbook on YouTube · Open on YouTube

130 minServes 4667 kcal a serve
  • Vegetarian
  • Nut-free

Contains: Gluten, Milk. Check labels on stock, sauces and spice mixes.

A colourful Japanese curry with eight vegetables and three kinds of mushroom in a homemade roux, with no added sugar: about 13 g fibre a serve and loaded with vitamins A and C.

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Ingredients 25

Method

Tap a time to watch that step in the video.

  1. Make the roux: melt the butter, stir in the flour and cook on low 12–15 minutes, stirring, until chocolate-brown. Stir in the curry powder, garam masala and cayenne, then set aside. 1:13
  2. In a Dutch oven, sauté the onion, potatoes, kabocha and carrot in 1 tbsp oil, add the ginger, cover and steam on low 15–20 minutes until nearly tender. 4:05
  3. Add the broth and bay leaf, bring to the boil, skim, cook 3 minutes, then turn off the heat. 4:47
  4. Meanwhile pan-fry the eggplant in 1 tbsp oil until brown, and sauté the pepper and asparagus in the last 1 tbsp oil 6–7 minutes. Sauté the mushrooms in the butter about 4 minutes. Season each with salt and pepper. 5:19
  5. Add the cooked vegetables and mushrooms to the pot, keeping a few colourful pieces for the top. Dissolve the roux in ladles of hot broth and stir it back in; simmer gently until thick. 6:31
  6. Grate in the apple, adjust the salt, and add the tomato last. Serve over the rice, topped with the reserved vegetables. 7:21

Tip. For a vegan version, use plant butter or oil in the roux and for the mushrooms, as the cook suggests. Leftover curry keeps about 3 days in the fridge.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy667 kcal2,790 kJ
Protein14 g28% of a day
Fibre13 g46% of a day
Carbohydrate105 g92 g net · 19 g sugars38% of a day
Fat23 g8.8 g saturated30% of a day
Sodium880 mg38% of a day

Where the energy comes from one serve

  • Net carbs 58%
  • Protein 9%
  • Fat 33%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Lower-carb idea. About 54% of the 92 g of net carbs come from the japanese short-grain rice. To cut carbs, try leaving it out — it is optional.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin C High110%

99 mg a serve, mostly from bell pepper (71%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin A High66%

592 µg a serve, mostly from kabocha squash (33%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin B6 High52%

0.9 mg a serve. Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Selenium High46%

25 µg a serve, mostly from japanese short-grain rice (57%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin E High33%

5 mg a serve, mostly from virgin olive oil (29%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin K High32%

38 µg a serve, mostly from asparagus spears (38%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Folate High31%

125 µg a serve. Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Potassium High30%

1420 mg a serve. Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium High26%

108 mg a serve. Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Zinc High24%

2.6 mg a serve, mostly from japanese short-grain rice (34%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Iron High22%

4 mg a serve. Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Omega-3 Source12%

0.2 g a serve, mostly from virgin olive oil (39%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Show the other 3
Calcium9%

121 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin D2%

0.4 µg a serve, mostly from unsalted butter (37%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin B122%

0 µg a serve, mostly from unsalted butter (48%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Just One Cookbook; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.