Info
Cost
Health
Time 1h 30m
Contents
Introduction
This sweet potato katsu curry is the ultimate vegan Japanese curry to prepare when you crave a hearty and flavourful dish loaded with healthy ingredients.
We have replaced the classic chicken with an oven-baked sweet potato katsu prepared with a coating of fiber-rich wholemeal flour and omega-3 loaded ‘flaxegg’. And, of course, crispy panko breadcrumbs! Baking the sweet potatoes instead of deep-frying them helps to keep the fat content low.
Sweet potatoes are a true superfood as they contain free radicals-fighting antioxidants, including vitamin A which boosts your immune system and skin health. Moreover, they are rich in fibres which make you feel full for longer.
The Japanese curry is a velvety sauce made with root vegetables and a spicy blend of curry and gram masala. We have added sliced mushrooms for extra flavour and nutrition as they provide vitamins B and D, which might lack in vegan diets.
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Ingredients
To Serve
- Brown Rice
- Spring Onion
For the Sweet Potato Katsu
- Panko Breadcrumbs
- Salt
- Pepper
- Ground Flaxseeds
- Water
- Sweet Potato
- Wholemeal Flour
For the Japanese Curry
- Rapeseed Oil
- Onion
- Freshly Grated Ginger
- Garlic Clove
- Carrots
- White Potatoes
- Mushrooms
- Vegetable Stock
- Maple Syrup
- Curry Powder
- Garam Masala
- Gluten-Free Soy Sauce
- Tomato Sauce
- Potato Starch
Recipe Instructions
step 1
Heat 0.5 tbsp of vegetable oil in a deep pan at medium heat and add the onions cut into wedges. Let them cook for a few minutes until soft.
Stir in freshly grated ginger root and crushed garlic and cook for a minute until golden.
Add diced carrots, potatoes, and sliced mushrooms. Allow cooking for 5 minutes and then pour the vegetable stock.
Bring to the boil and simmer for 15 minutes until the vegetables are soft.
step 2
Add the maple syrup, curry powder, gram masala, soy sauce, and tomato puree and cook for 5 minutes.
Dissolve the starch in a bowl with cold water first, then pour it in the curry sauce and allow to thicken.
Remove the pan from the heat and keep aside.
step 3
Heat 0.5 tbsp of oil in a frying pan and add the panko crumbs, salt, and pepper. Toast them for a few minutes until they become crispy and golden, then transfer into a bowl.
Prepare the ‘flaxegg’ by combining flax seeds with water in a bowl. Let them sit for 5 minutes until you have a thick mixture.
Rinse and pat dry the sweet potatoes. Then, cut them, skin-on, into 0,5 cm (0.2 inches) thick slices.
First, place the sweet potatoes into the flour, then the ‘flaxegg’ and lastly the panko breadcrumbs.
step 4
Transfer the sweet potato katsu over a wire rack sitting on a baking tray. This will ensure air will flow all around, for optimal crispiness, and keep your oven clean from any dripping.
Bake them in the oven at 200°C (390°F) for 30 minutes until they are cooked through and crispy on the outside.
We know that baking these won't give the same result as classic deep-fried katsu... but deep frying is bad for us and smells up the house like little else.
Luckily technology has created a middle-ground for us healthy crisp-lovers. It's called an air-fryer, which basically whirls mad hot air around your food and crisps it very much like deep-frying, but using only a bit of oil. We use it without any oil at all and see no difference in crispiness, but this way it's 100% healthy.
Don't worry though, the sweet potatoes will still be delicious if oven-baked.
step 5
Cook the brown rice according to packet instructions and drain.
Serve the rice in a shallow bowl, place the sweet potato katsu on the rice, and then pour the curry sauce over them.
Finally, garnish with sliced spring onion.
Enjoy your delicious vegan sweet potato katsu curry while hot!
Tips
The classic Japanese recipe includes the vegetables cut into bite-sized chunks but if you prefer a smoother curry sauce, then just blend it before serving it.
For a baster baking time, you can boil the sweet potatoes before coating them with breadcrumbs.