Spicy Japanese Curry with Tofu Katsu

For this dish I was inspired by a trip to japan where I had the richest, most indulgent curry. I knew I wanted to find a way to recreate, but even more delicious and nutrient-dense.

To begin, I knew I had to create a complete protein for this dish since there is no meat to provide that. Tofu provides high-quality plant protein, but soy alone lacks some amino acids. However I was able to create a complete protein by combining tofu with Rice!

1. Rice (Brown, White, or Fortified Jasmine): Rice complements soy protein, ensuring all essential amino acids are present.

2. Protein: Tofu + rice = complete protein

3. Healthy Fats: Using sesame or olive oil for frying adds omega-3s and omega-6s. Fiber: Brown rice + vegetables keep digestion healthy.

4. Vitamins & Minerals: Carrots (vitamin A), onions (antioxidants), potatoes (potassium).

5. Iron & Calcium: Tofu and leafy greens (if added) contribute iron and calcium.

   
   

Additionally, I ensured that there were sufficient essential nutrients in this meal as well. Below is a breakdown of what each part of my dish offers in terms of nutritional value.

• Tofu (Firm or Extra-Firm): Rich in protein, calcium, and iron.

• Panko-Crusted Breading (Whole Wheat or Fortified Flour): Adds fiber and extra B vitamins. Japanese Curry (Vegetables & Spices): Using a variety of vegetables like carrots, potatoes, and onions increases fiber, vitamin A, vitamin C, and potassium.

• Turmeric & Other Spices: Have anti-inflammatory properties and aid digestion.

Additionally, I’ve researched some other ways to increase the nutrient density of meals as well. While I didn’t use all 3 of these in my newest recipe, these are things that can be easily adapted to make this recipe even more nutrient dense in the future:

1. Use fortified ingredients (fortified rice, whole wheat flour, or vitamin-enriched soy sauce).

*Note: Fortified means that extra nutrients have been added to a food that weren’t originally present or were present in small amounts*

2. Incorporate legumes (chickpeas or lentils in the curry) for extra iron and protein.

3. Prepare in bulk with sustainable, shelf-stable ingredients (dried spices, tofu, and rice).

Besides this dish being absolutely amazing, it’s also the perfect meal to be able to make at Miriam’s Kitchen for the following reasons:

1. Low-Cost & Shelf-Stable: tofu, rice, and curry powder last long and are things that are relatively cheap and easy to find.

2. Easy to Cook in Large Batches: Curry is one-pot; tofu can be baked in trays, and is easy to portion for a lot of people as well.

3. High in Energy & Satiety: Fiber and protein keep people full longer.

4. Additionally, a lot of people are more hesitant to eat vegetables so making a curry where all the nutrients are mixed into one is a great way to ensure everyone is eating the necessary calorie and nutrient amount.

5. Nutrient-Dense: Covers multiple vitamin deficiencies common in unhoused communities.

Now, for the Recipe!

Ingredients:

• 2 medium potatoes

• 1 large carrot

• 1 large yellow onion

• 1 block of tofu

• 2 Eggs

• 1 cup of flour

• 1.5 cup panko bread crumbs

• 2 tsp garlic powder

• 2 tsp onion powder

• 1 tsp salt

• 1 package of Golden Curry Japanese Curry Mix

• ½ tsp black pepper

• Furikake (optional)

  
  

  1. The Preparation

  - Gather your potatoes, 1 large carrot, and 1 large yellow onion

  - Cut the carrot into 1 inch thick coins

  - Roughly dice potatoes

  - Cut onion into thin slices

  
  

  2. Cooking Things Up

  - Add 2 tbsp of olive oil and start sweating your onions in a large pot (onions should be half translucent before adding in your carrots)

  - Add garlic powder, onion powder, black pepper, and salt

  - Add in your carrot coins and stir all together. You know they’re fully cooked once the carrots are soft and bendable

  - Then add in the potatoes

  - Cook all together for 7-9 minutes on medium-low

  - Meanwhile, you can begin to cook your rice

  
  

  How to Cook Your Rice: Pour 2 cups of rice into a bowl Rinse the rice 5-6 times until water comes out fully clear and no longer foggy from the starch Either cook your rice in your rice cooker or cook on stovetop: the water to rice ratio is 1:1 Boil Everything Together

3. Boil Everything Together

   - Once those minutes are up add 2 ¼ cups of water and a pack of spicy Japanese Golden Curry paste

   - Put to medium and let boil slowly for 15 minutes to ensure all the vegetables are cooked

   
   

4. Time for Tofu Katsu

   - Press tofu block for 5-10 minutes

   - Cut into 6 even rectangles Beat 2 eggs, get a cup of flour, and panko bread crumbs: Put the tofu in flour, then egg, then panko Fry your tofu in a pan.

   - Make sure they’re evenly spread out, don’t overlap your tofu in the pan

   - Fry on medium for 3-4 mins or until golden brown and crispy

   
   

5. Final Steps

   - Plate your food!

   - Add your rice into the bowl and pour a generous scoop of your curry.

   - Cut your tofu katsu into strips and place on top.

   - Sprinkle the top lightly with furikake (optional). Enjoy!

Spicy Japanese Curry and Tofu Katsu