how to make

Sweet Potato Katsu Curry

by

Health

Time

1h 30m

Cost

Nutrients

581 kcal

Carbs 102 grams

Sugars 15 grams

Total Fats 13 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 25% of recommended intake for a meal
Between 25% and 75% of recommended intake for a meal
More than 75% of recommended intake for a meal
Fibers, Proteins
More than 75% of recommended intake for a meal
Between 25% and 75% 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

  • Gluten
  • Soy
  • Mustard

Servings

2

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Ingredients List

To Serve

Brown Rice100 g
Spring Onion to taste

For the Sweet Potato Katsu

Panko Breadcrumbs35 g
Salt to taste
Pepper to taste
Flax Seeds1 tbsp
Water65 mL
Sweet Potato250 g
Wholemeal Flour1 tbsp

For the Japanese Curry

Rapeseed Oil1 tbsp
Onion50 g
Freshly Grated Ginger1 tsp
Garlic Clove1
Carrots90 g
White Potatoes90 g
Mushrooms70 g
Vegetable Stock350 mL
Maple Syrup0.5 tsp
Curry Powder0.5 tbsp
Gram Masala0.5 tbsp
Soy Sauce1 tbsp
Tomato Sauce0.5 tbsp
Potato Starch1 tbsp

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 Rice100 g
Spring Onion to taste

For the Sweet Potato Katsu

Panko Breadcrumbs35 g
Salt to taste
Pepper to taste
Flax Seeds1 tbsp
Water65 mL
Sweet Potato250 g
Wholemeal Flour1 tbsp

For the Japanese Curry

Rapeseed Oil1 tbsp
Onion50 g
Freshly Grated Ginger1 tsp
Garlic Clove1
Carrots90 g
White Potatoes90 g
Mushrooms70 g
Vegetable Stock350 mL
Maple Syrup0.5 tsp
Curry Powder0.5 tbsp
Gram Masala0.5 tbsp
Soy Sauce1 tbsp
Tomato Sauce0.5 tbsp
Potato Starch1 tbsp

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 Rice100 g
Spring Onion to taste

For the Sweet Potato Katsu

Panko Breadcrumbs35 g
Salt to taste
Pepper to taste
Flax Seeds1 tbsp
Water65 mL
Sweet Potato250 g
Wholemeal Flour1 tbsp

For the Japanese Curry

Rapeseed Oil1 tbsp
Onion50 g
Freshly Grated Ginger1 tsp
Garlic Clove1
Carrots90 g
White Potatoes90 g
Mushrooms70 g
Vegetable Stock350 mL
Maple Syrup0.5 tsp
Curry Powder0.5 tbsp
Gram Masala0.5 tbsp
Soy Sauce1 tbsp
Tomato Sauce0.5 tbsp
Potato Starch1 tbsp

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 Rice100 g
Spring Onion to taste

For the Sweet Potato Katsu

Panko Breadcrumbs35 g
Salt to taste
Pepper to taste
Flax Seeds1 tbsp
Water65 mL
Sweet Potato250 g
Wholemeal Flour1 tbsp

For the Japanese Curry

Rapeseed Oil1 tbsp
Onion50 g
Freshly Grated Ginger1 tsp
Garlic Clove1
Carrots90 g
White Potatoes90 g
Mushrooms70 g
Vegetable Stock350 mL
Maple Syrup0.5 tsp
Curry Powder0.5 tbsp
Gram Masala0.5 tbsp
Soy Sauce1 tbsp
Tomato Sauce0.5 tbsp
Potato Starch1 tbsp

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 Rice100 g
Spring Onion to taste

For the Sweet Potato Katsu

Panko Breadcrumbs35 g
Salt to taste
Pepper to taste
Flax Seeds1 tbsp
Water65 mL
Sweet Potato250 g
Wholemeal Flour1 tbsp

For the Japanese Curry

Rapeseed Oil1 tbsp
Onion50 g
Freshly Grated Ginger1 tsp
Garlic Clove1
Carrots90 g
White Potatoes90 g
Mushrooms70 g
Vegetable Stock350 mL
Maple Syrup0.5 tsp
Curry Powder0.5 tbsp
Gram Masala0.5 tbsp
Soy Sauce1 tbsp
Tomato Sauce0.5 tbsp
Potato Starch1 tbsp

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 Rice100 g
Spring Onion to taste

For the Sweet Potato Katsu

Panko Breadcrumbs35 g
Salt to taste
Pepper to taste
Flax Seeds1 tbsp
Water65 mL
Sweet Potato250 g
Wholemeal Flour1 tbsp

For the Japanese Curry

Rapeseed Oil1 tbsp
Onion50 g
Freshly Grated Ginger1 tsp
Garlic Clove1
Carrots90 g
White Potatoes90 g
Mushrooms70 g
Vegetable Stock350 mL
Maple Syrup0.5 tsp
Curry Powder0.5 tbsp
Gram Masala0.5 tbsp
Soy Sauce1 tbsp
Tomato Sauce0.5 tbsp
Potato Starch1 tbsp