Japanese · dinner
Vegetarian Japanese Curry with Homemade Roux
Video by Just One Cookbook on YouTube · Open on YouTube
- 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.
- 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
- 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
- Add the broth and bay leaf, bring to the boil, skim, cook 3 minutes, then turn off the heat. 4:47
- 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
- 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
- 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
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.