how to make

Sweet Potato Katsu Curry

by

Health

Time

1h 30m

Cost

Nutrients

564 kcal

Carbs 102 grams

Sugars 15 grams

Total Fats 11 grams

Saturates 1 grams

Fibers 14 grams

Proteins 15 grams

About this recipe

This delicious sweet potato katsu curry will be your new go-to recipe when you crave a hearty and flavourful meal yet loaded with nutritious ingredients. Its rich and spicy mushroom curry sauce is served over brown rice and oven-baked sweet potatoes, which are coated with healthy wholemeal flour, flaxseed and panko.


Nutrients Data

The nutrients information on this page refers to a 2000 Kcal daily intake diet.

Each nutrient has a progress bar. A full progress bar represents the total allowance for the nutrient, based on a 500 Kcal meal.

Chart Legend

Carbs, Sugars, Total Fats, Saturates
Less than 50% of maximum recommended intake for a meal
Between 50% and 95% of maximum recommended intake for a meal
More than 95% of maximum recommended intake for a meal
Fibers, Proteins
More than 50% of recommended intake for a meal
Between 25% and 50% of recommended intake for a meal
Less than 25% of recommended intake for a meal
By visiting the full recipe page, you can get a more in depth breakdown of the nutrients for this recipe. If you prefer reading the recipe in this format instead, a link to the full recipe page will be provided at the end!

Good for Diets

  • Vegetarian
  • Vegan
  • Alcohol-Free
  • Pescatarian

Contains Allergens

  • Soy
  • Gluten
  • Mustard

Servings

2

STEP 1

Sizzle chopped onions in a deep pan with half of the oil. Then add ginger and crushed garlic and stir. After a few minutes add diced carrots, potatoes, and sliced mushrooms. Pour the vegetable stock and simmer until the vegetables are soft.

Ingredients List

To Serve

Brown Rice100g
Spring Onionto taste

For the Sweet Potato Katsu

Panko Breadcrumbs35g
Saltto taste
Pepperto taste
Ground Flaxseeds1tbsp
Water65mL
Sweet Potato250g
Wholemeal Flour1tbsp

For the Japanese Curry

Rapeseed Oil1tbsp
Onion50g
Freshly Grated Ginger1tsp
Garlic Clove1
Carrots90g
White Potatoes90g
Mushrooms70g
Vegetable Stock350mL
Maple Syrup0.5tsp
Curry Powder0.5tbsp
Garam Masala0.5tbsp
Gluten-Free Soy Sauce1tbsp
Tomato Sauce0.5tbsp
Potato Starch1tbsp

STEP 2

Stir in the maple syrup, curry powder, gram masala, soy sauce, and tomato puree and cook for 5 minutes. Add the starch dissolved first in a bowl with cold water and stir well until the curry sauce has thickened.

Ingredients List

To Serve

Brown Rice100g
Spring Onionto taste

For the Sweet Potato Katsu

Panko Breadcrumbs35g
Saltto taste
Pepperto taste
Ground Flaxseeds1tbsp
Water65mL
Sweet Potato250g
Wholemeal Flour1tbsp

For the Japanese Curry

Rapeseed Oil1tbsp
Onion50g
Freshly Grated Ginger1tsp
Garlic Clove1
Carrots90g
White Potatoes90g
Mushrooms70g
Vegetable Stock350mL
Maple Syrup0.5tsp
Curry Powder0.5tbsp
Garam Masala0.5tbsp
Gluten-Free Soy Sauce1tbsp
Tomato Sauce0.5tbsp
Potato Starch1tbsp

STEP 3

Toast the remaining oil with panko breadcrumbs, salt, and pepper, and then transfer into a bowl.

Soak the flax seeds in water until thickened. Cut the sweet potatoes, skin-on, into 0,5 cm (0.2 inches) slices. First, place them into the flour, then the ‘flaxegg’ and lastly the panko breadcrumbs.

Ingredients List

To Serve

Brown Rice100g
Spring Onionto taste

For the Sweet Potato Katsu

Panko Breadcrumbs35g
Saltto taste
Pepperto taste
Ground Flaxseeds1tbsp
Water65mL
Sweet Potato250g
Wholemeal Flour1tbsp

For the Japanese Curry

Rapeseed Oil1tbsp
Onion50g
Freshly Grated Ginger1tsp
Garlic Clove1
Carrots90g
White Potatoes90g
Mushrooms70g
Vegetable Stock350mL
Maple Syrup0.5tsp
Curry Powder0.5tbsp
Garam Masala0.5tbsp
Gluten-Free Soy Sauce1tbsp
Tomato Sauce0.5tbsp
Potato Starch1tbsp

STEP 4

Bake the sweet potato katsu over a wire rack sitting on a baking tray in the oven at 200°C (390°F) for 30 minutes until crispy and cooked through.

Ingredients List

To Serve

Brown Rice100g
Spring Onionto taste

For the Sweet Potato Katsu

Panko Breadcrumbs35g
Saltto taste
Pepperto taste
Ground Flaxseeds1tbsp
Water65mL
Sweet Potato250g
Wholemeal Flour1tbsp

For the Japanese Curry

Rapeseed Oil1tbsp
Onion50g
Freshly Grated Ginger1tsp
Garlic Clove1
Carrots90g
White Potatoes90g
Mushrooms70g
Vegetable Stock350mL
Maple Syrup0.5tsp
Curry Powder0.5tbsp
Garam Masala0.5tbsp
Gluten-Free Soy Sauce1tbsp
Tomato Sauce0.5tbsp
Potato Starch1tbsp

STEP 5

Cook the brown rice, drain and serve it a shallow bowl. Place the sweet potatoes over the rice and pour the curry sauce over them. Sprinkle with sliced spring onion. Enjoy!

Ingredients List

To Serve

Brown Rice100g
Spring Onionto taste

For the Sweet Potato Katsu

Panko Breadcrumbs35g
Saltto taste
Pepperto taste
Ground Flaxseeds1tbsp
Water65mL
Sweet Potato250g
Wholemeal Flour1tbsp

For the Japanese Curry

Rapeseed Oil1tbsp
Onion50g
Freshly Grated Ginger1tsp
Garlic Clove1
Carrots90g
White Potatoes90g
Mushrooms70g
Vegetable Stock350mL
Maple Syrup0.5tsp
Curry Powder0.5tbsp
Garam Masala0.5tbsp
Gluten-Free Soy Sauce1tbsp
Tomato Sauce0.5tbsp
Potato Starch1tbsp

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