Gluten-free diets have become increasingly popular in recent years, with more and more people adopting them for health or dietary reasons. For those avoiding gluten, navigating food options can be tricky, especially when it comes to ethnic cuisines like Japanese food. One Japanese dish that often pops up in the gluten-free debate is Japanese curry. But is Japanese curry really gluten-free? Let’s take a closer look.
What is Japanese Curry?
Japanese curry (kare or karē) is a dish that originated in Japan in the late 19th century, after the country first tasted Indian curry brought over by the British. Japanese curry has since evolved into its own unique food, adapting to local tastes and ingredients.
The base of Japanese curry is a thick brown sauce, simmered with onions, carrots, potatoes, and meat or seafood. The sauce has a smooth gravy-like texture and is moderately spicy but with sweet notes. It’s flavored with curry powder, garlic, ginger, and other spices. The sauce is served over rice, with fried pork cutlet (tonkatsu) being a popular protein pairing.
So in summary, the main components of Japanese curry are:
- A thick, brown sauce
- Onions, carrots, potatoes
- Meat or seafood
- Curry powder and other spices
- Served with rice
This is quite different from Indian curries, which often contain coconut milk, chickpeas or lentils, and different spice blends.
Gluten Ingredients in Japanese Curry
When evaluating if a dish contains gluten, you need to look at each ingredient used in the recipe. For Japanese curry, a few key ingredients commonly used can contain gluten.
Wheat Flour
Many Japanese curry sauce mixes contain wheat flour, used as a thickener. Wheat flour contains gluten, so curries made with wheat flour are not gluten-free.
Some specific curry sauce mixes that contain wheat flour include:
- S&B Golden Curry Sauce Mix
- House Foods Vermont Curry Sauce Mix
- Java Curry Sauce Mix
Soy Sauce
Soy sauce is a staple seasoning in Japanese cooking and is often added to Japanese curries. Most soy sauces contain wheat and are therefore not gluten-free.
There are some gluten-free tamari soy sauce options made without wheat, but traditional soy sauce is not gluten-free.
Miso
Miso is another Japanese seasoning that can find its way into Japanese curries. Traditional miso is made from fermented soybeans and rice or barley, which contain gluten.
Like tamari soy sauce, there are some gluten-free miso options made without barley, but standard miso contains gluten.
Gluten-Free Substitutions
To make Japanese curry gluten-free, you need to avoid the ingredients above and use gluten-free substitutions.
Here are some substitutions you can use:
- For wheat flour: Substitute with rice flour, tapioca flour, potato starch, or cornstarch to thicken the sauce.
- For soy sauce: Use tamari or coconut aminos instead.
- For miso: Opt for chickpea miso or other gluten-free miso products.
You’ll also want to check your curry powder blend. Most contain only spices and are gluten-free, but double check the label to be safe.
Gluten-Free Japanese Curry Brands
If you don’t want to make Japanese curry completely from scratch, there are some pre-made brands offering gluten-free options:
- Ajinomoto Japanese Curry: They offer a gluten-free curry sauce mix made without wheat flour.
- Eden Foods Organic Japanese Curry: A gluten-free, vegan curry mix.
- Otafuku Gluten-Free Japanese Curry Sauce Mix: Their classic sauce offered in a wheat-free version.
- Massel Gluten-Free Bouillon Cubes: Include a Japanese curry flavored cube.
You can use these sauce mixes and bouillon cubes to prepare gluten-free Japanese curry at home. Just supplement with gluten-free vegetables, proteins, and tamari for a complete gluten-free curry.
Dining Out: Is Restaurant Japanese Curry Gluten-Free?
If you want to enjoy Japanese curry at a restaurant, exercise additional caution. While some restaurants may accommodate gluten-free requests, cross-contamination is common.
Here are some tips for eating out:
- Check if the restaurant has a gluten-free menu or protocol for allergies.
- Ask about all the ingredients used in their curry, including thickeners.
- Request substitutions, such as using tamari instead of soy sauce.
- Look for menu items labelled as gluten-free.
- Avoid fried items, as oil is often reused.
- Be aware that even spoonfuls of regular curry can contaminate a gluten-free dish.
Your safest bet is a restaurant that is knowledgeable about gluten-free needs. Be open about your dietary needs when ordering.
Homemade Gluten-Free Japanese Curry Recipe
To help you get started, here is a recipe for gluten-free Japanese curry you can make at home:
Ingredients
- 2 tablespoons olive oil
- 1 onion, diced
- 3 cloves garlic, minced
- 1 tablespoon grated ginger
- 2 carrots, peeled and sliced
- 2 medium russet potatoes, peeled and cubed
- 1 cup gluten-free chicken or vegetable stock
- 2 tablespoons gluten-free curry powder
- 1 teaspoon garam masala
- 1 pound chicken, beef or pork, cubed
- 3 cups cooked rice
- Chopped cilantro for garnish
- Sliced chili peppers (optional)
Instructions
- Heat oil in large skillet over medium heat. Add onions and cook 5 minutes until translucent. Add garlic and ginger and cook 1 minute more.
- Add carrots, potatoes, stock, curry powder and garam masala. Stir to coat vegetables. Bring to a boil then reduce heat and simmer 10 minutes.
- Add protein and simmer 15 minutes until vegetables and meat are cooked through.
- Serve curry stew over cooked rice and garnish with cilantro and chili peppers.
This recipe uses gluten-free ingredients to create an easy homemade Japanese curry. You can adjust the protein and spice level to your tastes.
Conclusion
Authentic Japanese curry often contains ingredients with gluten, especially wheat flour. But with a few simple substitutions, such as using gluten-free thickeners and tamari instead of soy sauce, you can enjoy gluten-free Japanese curry.
When dining out, be cautious of cross-contamination and look for restaurants that can accommodate gluten-free needs. Your best option is to make your own Japanese curry at home so you can control all the ingredients.
With the right recipe and ingredients, you can still savor the rich, comforting flavors of Japanese curry on a gluten-free diet.
