Japanese curry is a beloved dish known for its comforting flavors, blending sweetness, savory notes, and a mild spiciness. Traditional recipes, however, often rely on ingredients high in carbs and fats, making them less suitable for those following a ketogenic or low-carb lifestyle. This article explores how to create a delicious and satisfying keto-friendly version of Japanese curry, drawing from various recipes and techniques.
Understanding Traditional Japanese Curry
Recipes for Japanese curry usually require curry roux to create the pretty dark color and thick texture, also for convenience of course. Different from curries in other cuisines, Japanese curry is a combination of sweet and savory. You’ll taste the sweetness first, then the spices, and finally the mild spiciness. Traditional Japanese curry often includes a base of rice or noodles and proteins like fried pork or chicken. The curry sauce itself is typically made with curry roux, which can be high in carbs and fats. Vegetables like potatoes and carrots further contribute to the carbohydrate content. A single serving of traditional Japanese curry can easily exceed 500 calories, making it a less-than-ideal choice for those watching their calorie intake or following a keto diet.
Key Ingredients and Substitutions for Keto Japanese Curry
To create a keto-friendly version, several key substitutions are necessary:
- Base: Instead of rice or noodles, consider serving the curry over cauliflower rice or an egg omelette. Shirataki noodles and broccoli slaw are also good options.
- Protein: Opt for lean protein sources like stir-fried chicken or tofu. When using chicken, stir-fried chicken is preferable to fried pork to keep calorie and fat content low. Tofu should be pressed to remove excess water, marinated in keto soy sauce/tamari, and pan-fried until golden brown.
- Vegetables: Choose low-carb vegetables like broccoli florets, carrots (in moderation), and mushrooms. Avoid high-carb vegetables like potatoes.
- Thickening Agent: Instead of traditional flour-based roux, use a combination of almond and coconut flours, or psyllium husk powder to achieve the desired thickness.
- Sweetener: Replace honey or sugar with keto-friendly sweeteners like monk fruit sweetener or erythritol.
- Curry Roux: Use store bought S&B Foods curry powder, or make your own using oriental curry powder, tamari sauce, garam masala, apple, and black pepper.
Keto Japanese Curry Recipes
Keto Japanese Chicken Curry
This recipe utilizes chicken thighs and low-carb vegetables, simmered in a flavorful curry sauce.
Ingredients:
- 1½ lb boneless skinless chicken thighs
- 1 large onion
- 1 lb potatoes
- 2 carrots
- 4 garlic cloves
- 2 cups water
- 1 tbsp avocado oil
- 3 tbsp gluten free all-purpose flour
- 3 tbsp oriental curry powder
- 3 tbsp tamari sauce
- 1 tsp garam masala
- 1 apple
- 1/2 tsp ground black pepper
Instructions:
- Heat avocado oil in a large pot or a Dutch oven over medium-high heat.
- Add chicken and onion, and cook stirring for 5-6 minutes until the chicken is browned on the outside.
- Add potatoes, carrots, and garlic, and stir together for 1 minute.
- Pour in 2 cups of water and bring to a boil.
- Reduce to simmer, then cover for 10 minutes.
- Uncover, and stir in the prepared curry sauce.
- Simmer uncovered for 15-20 minutes until slightly reduced and thickened to your liking. Stir occasionally.
- Serve with warm white rice. Leftovers can be kept in the fridge in an airtight container for up to 5 days.
Vegan Keto Japanese Curry
This recipe uses tofu and a variety of vegetables to create a plant-based keto curry.
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Ingredients:
- Tofu
- Olive oil
- Broccoli florets
- Carrots
- White part of green onions
- Cauliflower rice
- Mushrooms
- Vegetable broth/water
- Bay leaves
- Tomato paste
- Curry powder
- Cocoa powder
- Steak sauce
- Pink salt
- Black pepper
- Monk fruit sweetener (optional)
- Psyllium husk powder
Instructions:
- Press the tofu for at least an hour to remove excessive water inside. Drain well.
- Cut the tofu into several small blocks and put them into a small bowl. Add keto soy sauce/tamari into the bowl and make sure all the tofu blocks have absorbed the soy sauce. Let sit for about 15 minutes.
- In a large pot, heat one and a half tablespoon of olive oil over medium-high heat, add tofu blocks to pan-fry until all sides are golden brown. Plate up and set aside.
- In the same pot, heat half tablespoon of olive oil, add broccoli florets to fry until a bit golden brown, then add carrots to stir fry until broccoli and carrots are soft. If you cut them smaller, it’ll take a shorter time to cook. Put them into a small bowl.
- Add a tablespoon of olive oil, sauté the white part of green onions until fragrant, then turn to high heat, add cauliflower rice to pan-fry until it’s a bit golden, dry and soft, but not mushy. Season with pink salt and taste to adjust. Plate up the cauliflower rice and leave half of the plate for the curry.
- Lower the heat to medium-high, heat olive oil in the pot, add mushrooms to fry until they’re golden brown, soft and fragrant. Add the pan-fried tofu and carrots to stir-fry for about 10-15 seconds, then pour vegetable broth/water into the pot.
- Bring the broth/water to a boil, then add bay leaves, tomato paste, curry powder, cocoa powder and steak sauce and stir to combine.
- Let the whole pot to simmer for 15 to 20 minutes (without lid), or until the curry is a bit thick, but the food is still about half way covered in water. Add broccoli back to the pot.
- Season the curry with pink salt, black pepper and monk fruit sweetener (optional), or any herbs you prefer. Stir well. Finally add psyllium husk powder to give a nice consistency to the curry.
Quick Keto Japanese Curry with Shirataki Noodles
This recipe focuses on speed and convenience, utilizing shirataki noodles and a premade curry mix.
Ingredients:
- Butter
- Beef tenderloin
- Veggies
- Water
- S&B Curry Mix cubes
- Shirataki noodles
- Broccoli slaw
Instructions:
- Heat the butter in a pan under medium-high heat.
- Salt the beef and add it to the butter followed by veggies.
- After five minutes, add water and bring everything to a boil.
- Lower the heat and add the convenient S&B Curry Mix cubes.
- Continue to stir until the mix is fully dissolved and simmer until the sauce thickens.
- Pour the curry over carb free shirataki noodles and broccoli slaw.
Tips for Enhancing Flavor and Texture
- Japanese Roux: To create a richer flavor and thicker texture, prepare a Japanese roux by melting butter over low heat, adding almond and coconut flours, and cooking the mixture until it browns. Stir in spices for added depth.
- Spice Blends: Experiment with different curry powders and spice blends to find your preferred flavor profile.
- Umami: Enhance the umami flavor by adding ingredients like soy sauce/tamari, tomato paste, or steak sauce.
- Vegetable Broth: Using vegetable broth instead of water can add more flavor to the curry.
- Thickening: Psyllium husk powder can be used to adjust the consistency of the curry.
Nutritional Considerations
A keto Japanese curry can be a healthy and satisfying meal option when prepared with the right ingredients. By using lean protein sources, low-carb vegetables, and keto-friendly thickening agents and sweeteners, you can enjoy the flavors of Japanese curry without derailing your diet.
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