Sweet Potato Katsu Curry

Name: Sweet Potato Katsu Curry
Total time: 90 min
Yield: 2 servings
Cuisine: Japanese
Ingredients: 1 tbsp of Rapeseed Oil; 50 g of Onion; 1 tsp of Freshly Grated Ginger; 1 Garlic Clove; 90 g of Carrots; 90 g of White Potatoes; 70 g of Mushrooms; 350 mL of Vegetable Stock; 0.5 tsp of Maple Syrup; 0.5 tbsp of Curry Powder; 0.5 tbsp of Garam Masala; 1 tbsp of Gluten-Free Soy Sauce; 0.5 tbsp of Tomato Sauce; 1 tbsp of Potato Starch; 35 g of Panko Breadcrumbs; Salt to taste; Pepper to taste; 1 tbsp of Ground Flaxseeds; 65 mL of Water; 250 g of Sweet Potato; 1 tbsp of Wholemeal Flour; 100 g of Brown Rice; Spring Onion to taste

Allergen and Diet Summary

Vegan

Nuts-Free

Recipe Categories

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

Nutrient	Grams	RDA
Carbs	101.9g	34%
of which Sugars	14.6g	16.3%
Fats	11.4g	17.6%
of which Saturates	1.1g	5.7%
Proteins	15.5g	33.6%
Fibers	14g	55.8%

Info

Cost

Health

Time 1h 30m

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

Allergens are marked in bold

To Serve

Brown Rice
100 g
Spring Onion
to taste

For the Sweet Potato Katsu

Panko Breadcrumbs
35 g
Salt
to taste
Pepper
to taste
Ground Flaxseeds
1 tbsp
Water
65 mL
Sweet Potato
250 g
Wholemeal Flour
1 tbsp

For the Japanese Curry

Rapeseed Oil
1 tbsp
Onion
50 g
Freshly Grated Ginger
1 tsp
Garlic Clove
1
Carrots
90 g
White Potatoes
90 g
Mushrooms
70 g
Vegetable Stock
350 mL
Maple Syrup
0.5 tsp
Curry Powder
0.5 tbsp
Garam Masala
0.5 tbsp
Gluten-Free Soy Sauce
1 tbsp
Tomato Sauce
0.5 tbsp
Potato Starch
1 tbsp

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.