Veganism In Japan: Exploring Dietary Traditions And Innovations

Japanese cuisine is known for its heavy use of meat and fish, and even stocks and sauces usually have some ingredients containing meat. However, there are plenty of vegan options in Japan, and it is possible to eat a delicious and wholesome vegan diet. Rice and vegan-friendly noodles make up the base of most dishes. Tofu is available in a staggering variety of shapes and textures, and miso, a seasoning made of fermented soybeans and koji (a fungus), is in many dishes. Natto, fermented soybeans, are a staple of the cuisine, and fresh or pickled seasonal veggies are easy to find.

Veganism is not as popular in Japan as it is in the West, so you'll often find confusion over what can and can't be eaten. However, with a little planning, it's possible to navigate Japan and sample vegan Japanese food.

- Learn some basic Japanese food terminology and common dish names before you go.

- Make use of convenience stores, where you can find vegan snacks like ume onigiris (rice with plums wrapped in seaweed), dried fruits and nuts.

- Watch out for dashi and bonito flakes. Dashi is a type of broth commonly made with fish and is used to make noodles or rice dishes. Bonito flakes are a garnish of dried fish that's used to top off a lot of noodle and rice dishes.

- Use the Happy Cow app to find vegan-friendly restaurants.

- If you can't read Japanese, the Google Translate app is a godsend.

Japanese vegan staples

Onigiri

Onigiri, or Japanese rice balls, are a popular snack in Japan. They can be stuffed with vegan fillings such as sweet potato and avocado. Onigiri is typically eaten cold, but yaki onigiri is fried and best enjoyed right after cooking. Umeboshi onigiri, made with pickled plum rice balls, is another vegan option.

Miso Soup

Miso is a Japanese staple made by fermenting soybeans in salt, giving it a deep, savoury flavour. Miso soup is often served with tofu and vegetables, making it a vegan-friendly option. Nameko mushroom miso soup is a delicious variation, and you can also add tofu and pair it with rice to make it a more filling meal.

Hiyayakko

Hiyayakko is a traditional Japanese dish of chilled tofu topped with savoury condiments such as soy sauce, ginger, wasabi, scallions, and dried seaweed. It's an excellent source of protein for vegans and can be paired with vegetables or rice to balance the flavours.

Nimono

Nimono is a Japanese simmered vegetable dish that typically includes bamboo, mushrooms, carrots, potatoes, daikon, shiitake mushrooms, tofu, and setain. It's a versatile dish that can be customised with your choice of vegetables and served as a nutritious and fibre-rich side.

Soba Noodles

Soba noodles are made from buckwheat and are naturally vegan and gluten-free. They are delicious in hot or cold dishes and pair well with a variety of vegetables and sauces. Vegetable soba is a tasty and healthy option, as it has a low-calorie count compared to other types of noodles.

Tempura

Vegetable tempura is a classic Japanese dish where vegetables are battered and fried. While traditional tempura batter contains egg, you can make a vegan version with a mixture of oil, flour, water, and sugar. Sweet potato and pumpkin are particularly delicious when prepared this way.

Kinoko Gohan

Kinoko gohan is a simple and hearty dish of Japanese mushroom rice. It can be cooked in a pot or a rice cooker and pairs well with tofu and other vegetables to create a satisfying meal.

Ramen

Ramen is a comforting Japanese dish that can be made vegan by using a plant-based broth and omitting any meat or dairy. Try creamy tomato ramen or soy milk ramen with shiitake mushrooms for a delicious and nourishing meal.

Udon Noodles

Udon noodles can be used in soups or stir-fries to create vegan-friendly dishes. While traditional udon noodle soups use dashi broth, which contains fish, you can make a vegan version by substituting veggie bouillon and miso paste.

Sushi

Vegan sushi is easy to make at home by using rice, seaweed, and your choice of vegetables. Avocado and carrots are popular filling options, and you can add a kick of spice with wasabi. Quinoa can also be used instead of rice for a protein-packed and vitamin-rich option.

Vegan-friendly Japanese recipes

A vegan Japanese diet can be difficult to follow, as many dishes contain dashi, made from bonito flakes, and some breads, such as shokupan, include pork lard. However, with the plant-based movement gaining traction in big cities like Tokyo and Osaka, more and more vegan restaurants are popping up.

Miso Soup

Miso soup is one of Japan's most famous dishes. While it is usually made using a mixture of dashi and miso paste, a vegan version can be made with water and awase miso paste. The sweetness in this recipe comes from onion slices that are boiled in the water until tender. The miso paste is added just before serving so the delicate flavours are not ruined by a rolling boil.

Spicy Tomato Sushi Rolls

The rice in these rolls gets an extra-creamy texture from butternut squash, which also gives it an earthy sweetness. Marinated tomatoes take the place of meat and bring bursts of warming ginger and spicy sriracha. Crisp cucumber, buttery avocado, and herbal scallions bulk up the filling.

Quick-Pickled Japanese Cucumbers

Serve these delicious quick-pickled cucumbers as a side dish or enjoy them as a palate-cleansing snack. Simply slice the cucumbers, add a brown rice vinegar marinade, top with sesame seeds, and chill for 30 minutes.

Yaki Onigiri with Sweet Potato and Avocado Filling

Onigiri (stuffed rice balls) are a popular snack in Japan. Typically, onigiri is eaten cold, but these are yaki (meaning "fried") and are best served straight after frying. Quick frying on a hot pan gives this Yaki Onigiri a nice crispy texture. They are even more delicious when dipped in a homemade teriyaki sauce!

Vegetable Teppanyaki

Teppankaki is a simple Japanese dish comprised of lightly fried vegetables and usually served with rice. This recipe uses julienned zucchini, carrots, and white cabbage that are sautéed in a wok with a tangy sauce.

Tofu and Edamame Stir Fry

A simple, tasty, and wholesome dish, perfect for those following a vegan or vegetarian diet.

Miso Tofu Waffles with Kasha Salad

A tasty new way to enjoy tofu: put a slab in your waffle iron! Each miso-marinated tofu "waffle" gets deliciously crispy on the outside while maintaining a tender interior. Top each waffle with a refreshing salad of cucumber, bell pepper, kasha, and cabbage to turn this dish into a deconstructed stir-fry.

Vegan Japanese snacks

There are a variety of vegan snacks available in Japan, although it's important to be cautious of non-vegan ingredients in some products. Here are some delicious vegan Japanese snacks to try:

Daifuku

Daifuku, also known as mochi, is a traditional Japanese sweet that consists of a soft, chewy outer layer made from sweet rice flour and a sweet filling. The most common filling is red bean paste, but you can also find daifuku with fruit or other creative fillings. When buying daifuku, be cautious as some varieties contain milk or egg, especially those found in convenience stores and supermarkets. Your best bet is to look for daifuku in department stores, especially those from traditional sweets shops, as they are more likely to be vegan.

Onigiri

Onigiri, or Japanese rice balls, are a popular snack in Japan. While onigiri is typically eaten cold, yaki onigiri is fried and best enjoyed right after cooking. Onigiri comes in various fillings, but if you're looking for a vegan option, opt for umeboshi onigiri, which is made with pickled plum and is usually vegan. However, always check the ingredients, as some onigiri may contain milk or egg.

Warabimochi

Warabimochi is a chewy jelly snack covered in soybean powder and sometimes drizzled with brown sugar syrup. This treat is usually vegan and traditionally made without any animal ingredients. You can find warabimochi in most department stores and occasionally in supermarkets.

Hiyayakko

Hiyayakko is a chilled tofu dish that packs a punch of flavour. It's made with soy sauce, ginger, wasabi, scallions, and dried bonito flakes, and it can be topped with a variety of ingredients like corn or plum paste. Hiyayakko is a great source of protein for vegans and can be paired with vegetables or rice to balance the savoury flavours.

Vegetable Tempura

Vegetable tempura is a classic Japanese dish where various vegetables are battered and fried. While some recipes use egg in the batter, you can easily make a vegan version by using a mixture of oil, flour, water, and sugar. The most popular vegetables to use are sweet potato and pumpkin, but you can experiment with your favourite veggies. Vegetable tempura is a tasty snack or side dish, and you can dip it in a soy-based sauce for extra flavour.

Nimono

Nimono is a medley of simmered vegetables that can include bamboo, mushrooms, carrots, potatoes, daikon, and tofu. This dish is a delicious way to enjoy a variety of vegetables and is often served as a side. Nimono offers a good balance of macronutrients and is high in fibre, making it a satisfying and nutritious snack or meal.

In addition to these traditional snacks, there are also several vegan-friendly packaged snacks available in Japanese supermarkets and convenience stores. Here are some examples:

• Roasted chestnuts
• Dried sweet potato sticks
• Banana chips
• Soyjoy bars (specifically the White Chocolate & Lemon and Banana flavours, which are certified vegan)
• Lotus Biscoff Biscuit Spread
• Veganz granola bites
• Kookie Cat vegan cookies
• Morinaga Macrobiha biscuits

Vegan Japanese meals

Sushi

• Avocado sushi: This super easy recipe uses avocado and carrots for the filling, with rice and nori sheets. A little wasabi can be added for an extra kick.
• Quinoa sushi: Instead of rice, this healthier option uses quinoa, which is protein-packed and rich in vitamins. It can be filled with veggies like cucumber, carrot, and avocado.
• Vegetable sushi donuts: This fun and creative option uses a donut pan to create sushi with a unique shape. It only requires five ingredients and can be made with a blueberry sweet vegan donut batter for variety.
• Sushi snackers: These are grain-free and dairy-free, with a raw sunflower seed mixture replacing the rice. The rest of the recipe remains the same, using nori sheets and veggies.

Ramen

• Creamy tomato ramen soup: A creamy soup base is created using tomato paste, vegetable stock, and soy milk, with ramen noodles and various veggies added.
• Soy milk ramen: This ramen features a delicious broth made with sesame, shiitake mushrooms, soy sauce, miso, and soy milk, paired with ramen noodles and veggies.
• Instant pot ramen: A one-pot, easy-to-make vegan ramen where all the ingredients are tossed into an instant pot and cooked.

Soups (non-ramen)

• Miso soup: A classic, healthy, and yummy vegan option that can be made with or without the addition of mushrooms and tofu.
• Vegetable udon noodle soup: A comforting and delicious one-pot meal loaded with veggies, slurpable udon noodles, and a flavorful broth.
• Miso udon noodle soup: This vegan twist on a traditional recipe replaces the dashi broth with veggie bouillon and miso paste.
• Vegan curry udon: A creamy, rich, spicy, salty, and sweet curry broth with thick udon noodles. Tofu can also be added.

Vegetable Dishes

• Swiss Chard: Ohitashi & Japanese Pickled Stems: A fabulous dish that uses all parts of the swiss chard vegetable, even the bits usually discarded. It can be eaten alone or served with rice.
• Vegan Eddo: Lemon Thyme Taro Root: Eddo is a root vegetable similar to taro, commonly eaten in Japan. This dish uses lemon thyme to create a unique and tasty flavor.
• Miso-glazed eggplant: A simple yet mouthwatering dish with only eight ingredients, packed with umami from the sweet and salty miso glaze.
• Kabocha no nimono (Japanese Simmered Squash): A traditional Japanese meal with only five ingredients, including the bright orange kabocha squash.

Dumplings

• Instant pot steamed dumplings: Vegan dumplings cooked inside an instant pot. They can be served as an appetizer or a snack.
• Vegan potstickers: Little bites of fried dumplings wrapped and prepared from scratch. They can be dipped in soy sauce or another favorite dipping sauce.

Salads

• Miso and sesame noodle salad: A vegan, gluten-free, light, healthy, and low-calorie salad with a delicious dressing. Tofu or tempeh can be added for extra protein.
• Lemony sugar snap peas with soba: A dish using Japanese buckwheat noodles with added brightness and acidity from lemon and Japanese seasonings. Soy sauce or peanut sauce can be added for extra flavor.
• Seaweed salad: A simple and healthy side dish with only a handful of ingredients, full of vitamins and minerals.
• Japanese cabbage salad: A Japanese take on German coleslaw, using rice vinegar and soy sauce instead of a creamy dressing, paired with green onions and sesame seeds.

Main Courses

• Japanese mushroom rice (Kinoko gohan): An earthy and hearty dish that can be served as a side or part of a main course. It can be cooked in one pot or a rice cooker.
• Vegan tofu katsu curry: A tasty Japanese curry with breaded sticks of tofu, which is even healthier than the traditional version.
• Homemade teriyaki sauce: This versatile sauce can be used to whip up any noodle or rice dish. Just stir-fry some veggies and add the teriyaki sauce.

Dessert

Vegan gluten-free matcha strawberry cake: Matcha, or green tea powder, adds a burst of color and flavor to this fluffy sponge cake. It is paired with a sweet, two-ingredient strawberry frosting.

Vegan Japanese desserts

A vegan Japanese diet can be incredibly varied and satisfying, with many plant-based staples such as rice, seaweed, mushrooms, tofu, sesame seeds, and certain vegetables.

When it comes to vegan Japanese desserts, there are several delightful options to choose from, including:

Hanami Dango

Hanami Dango is a traditional Japanese sweet that is popular during the cherry blossom viewing season, known as Hanami. These colourful rice dumplings (dango) are skewered on a bamboo stick and have a chewy texture and sweet taste. They are typically pink, white, and green, with subtle variations in flavour. Hanami Dango is easy to prepare with just a few simple ingredients, such as glutinous rice flour, regular rice flour, and powdered sugar.

Daifuku

Daifuku, also known as mochi, is a traditional Japanese sweet consisting of a soft, chewy outer layer made from sweet rice flour and a sweet red bean filling called anko. While daifuku can be high in sugar, vegan versions can be made by substituting coconut sugar and dates.

Purin

Purin is a Japanese version of flan, crème caramel, or custard pudding. It is a sweet custard dessert topped with a bitter-sweet caramel. A vegan version can be made using kudzu starch or rice flour, unsweetened soy milk, cane sugar, maple syrup, vanilla, and agar.

Matcha Ice Cream

Matcha, a type of green tea, is often consumed by Buddhist monks as it is believed to heighten concentration and enhance metabolism. Matcha ice cream is a vegan dessert option that combines the health benefits of matcha with a sweet treat.

Mango Mochi

Mochi is a traditional Japanese rice cake made with glutinous rice and commonly eaten during special occasions and festive seasons like the Japanese New Year. Mango mochi is a vegan version of this dessert, which is dairy-free, nut-free, soy-free, corn-free, and refined sugar-free.

Frequently asked questions