Delicious and Healthy Vegan Katsu Curry Recipe
Curry lovers rejoice! If you're a fan of Katsu Curry but want a healthier, vegan version, we've got you covered. This recipe will satisfy your cravings without compromising your health. Say goodbye to unhealthy oils and coconut milk, and say hello to a delicious and nutritious meal.
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What makes it so nutritious, you ask?
You might be wondering why this meal packs such a nutritional punch. Sure, you can whip it up without diving into the details, but understanding why it's good for you adds an extra layer of satisfaction to every bite. Let's break it down.
Tofu is a Complete Protein Source
Tofu is like the MVP of the plant-based protein world. Made from soybeans, it's a powerhouse of muscle-building goodness.
Packed with all nine essential amino acids, tofu fuels your gains and supports muscle repair like a boss.
Plus, it's loaded with bone-loving nutrients like iron, calcium, and magnesium, keeping you strong and sturdy from the inside out.
So, whether you're pumping iron at the gym or just living your best life, tofu has got your back.
Cashews Help to Prevent Death (no, really!)
Cashews aren't just tasty snacks; they're also the ultimate fuel for a healthy heart.
These little powerhouses are jam-packed with heart-friendly monounsaturated fats, keeping your ticker ticking smoothly.
And that's not all – they're also rocking a solid dose of plant-based protein, dietary fibre, and essential micronutrients like copper and magnesium.
Whether you're crushing it at work or hitting the trails, cashews give you the energy and nutrients you need to conquer the day like a true champion.
Source: How do nuts prevent sudden cardiac death?
Turmeric for a Healthy Heart
Turmeric isn't a spice to forget about and leave on the rack for the rest of your days; it's the secret weapon in your fight against inflammation and oxidative stress.
With its active compound curcumin, turmeric kicks inflammation to the curb, easing pain and supporting overall wellbeing.
Plus, its antioxidant properties help protect your body from the inside out, guarding against chronic diseases like heart disease and Alzheimer's.
Turmeric is your ultimate ally in the quest for peak performance and vitality.
Ginger Reduces Muscle Pain
Ginger isn't just for adding zing to your dishes; it's also a potent superhero in the world of natural medicine.
Packed with gingerol and other bioactive compounds, ginger is a powerhouse of anti-inflammatory and digestive goodness.
It eases muscle soreness, settles upset stomachs, and supports overall gut health like a true champ.
Plus, its antioxidant properties help protect your body from oxidative stress, keeping you healthy and strong for whatever life throws your way.
Source: Ground ginger to reduce muscle pain.
Garlic Fights More than Vampires
Garlic isn't really for keeping vampires at bay; unless the hypertension in your body is actually a vampire curse!
Packed with sulfur compounds like allicin, garlic is a potent ally in the fight against high blood pressure, inflammation and oxidative stress.
It supports cardiovascular health, lowers cholesterol levels, and boosts immune function like a true champion.
Plus, its antimicrobial properties help fend off infections and keep you feeling your best year-round.
Ingredients:
Sauce:
1/2 medium onion
1 garlic clove
1 tsp ginger
2 tsp medium curry powder
1/4 tsp turmeric powder
1/2 tsp arrowroot
40 g cashews
180 ml water
8 drops coconut extract
1 tbsp soy sauce
1 tsp maple syrup
Breaded Tofu:
200 g firm tofu
60 g brown rice bread crumbs
35 g gram flour
1 tsp Japanese seven spice
85 ml soy milk
Step 1: Press the Tofu
Before we start, we need to press the tofu to remove excess moisture.
You can use a tofu press or wrap the tofu in clean tea towels and place heavy books on top. Let it sit for at least 10 minutes.
This step is important for the tofu to hold it’s shape when you slice it later.
Step 2: Prepare the Batter
In a bowl, mix the gram flour, Japanese seven spice, and soy milk. Give it a whisk to combine. Preheat your oven to 200°C (400°F).
Step 3: Coat the Tofu
Cut the tofu into 5 mm slices. Dip each slice into the batter, making sure it's well coated on all sides. Then, coat the tofu in the brown rice bread crumbs. Place the coated tofu on a baking tray lined with parchment paper. Bake for 45 minutes, flipping halfway through.
Step 4: Prepare the Curry Sauce
While the tofu is baking, let's prepare the curry sauce. Chop the onion and ginger. Steam fry them until the onions become translucent. Add curry powder and turmeric, and cook for an additional minute.
Step 5: Blend the Sauce
In a blender, combine water, cashews, arrowroot, soy sauce, coconut extract, and maple syrup. Add the cooked onions and spices. Blend until smooth.
Step 6: Cook the Sauce
Pour the sauce into a pan and cook for about 10 minutes, or until it reaches your desired consistency.
Step 7: Serve with Salad for an Extra Nutritious Boost!
Once the tofu is crispy and the sauce is ready, it's time to assemble your Katsu Curry. Pour the sauce over the tofu and serve with your choice of rice or noodles. Enjoy the delicious flavours and the guilt-free satisfaction of this vegan masterpiece.
Enjoy!
Being vegan doesn't mean you have to miss out on your favourite dishes. With this healthy and flavourful Katsu Curry recipe, you can enjoy a satisfying meal without compromising your health or harming animals. Give it a try and experience the best vegan katsu curry you've ever had!
If you're looking to optimise your health, body shape, or sports performance while staying true to a vegan lifestyle, why not get in touch with us? We offer online coaching, nutrition plans, workout plans, and consultations to help you achieve your goals.
Try this recipe and let us know what you think. We're confident that it will become one of your new favourites. Happy cooking!
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