Leena Watts
Japan is famous for its meat and fish-based dishes, but vegetarian food is also widely available. In fact, for a long period in Japan's history, vegetarianism and/or pescatarianism was the norm. In the year 675 AD, following the introduction of Buddhism, Emperor Tenmu declared an official ban on eating meat, with an exception for fish and wild game. This ban was renewed by successive emperors until the 19th century, so Japan was officially vegetarian for over 1000 years. Today, vegetarianism is not as common or well-understood in Japan as in some Western countries, but there are still many delicious vegetarian options to discover. From vegetable tempura and tofu to tsukemono (pickled vegetables) and kappa maki (seaweed sushi rolls with cucumber), there's plenty to explore in Japanese vegetarian cuisine.
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What You'll Learn
Communicating dietary requirements
When communicating your dietary needs in Japan, it's important to be as clear and specific as possible. While the word "vegetarian" is understood in Japan, it can be flexible in its definition, and some dishes that seem vegetarian may contain meat or fish products. It's best to explicitly state what you can't eat. For example, you could say "I don't eat meat or fish" or list specific types of meat like chicken, pork, and beef. Be sure to mention that you also avoid animal products, including stocks and broths like dashi, which is made from fish and commonly used in Japanese cooking.
Learning some basic Japanese phrases can be helpful. You could try saying "Watashi wa niku to sakana wo tabemasen," which means "I don't eat meat or fish." There are also apps and websites like Duolingo, Rocket Japanese, and Google Translate that can assist with language barriers. Additionally, consider carrying a card that explains your dietary requirements in Japanese, which you can show to restaurant staff. Websites like Just Hungry offer printable cards for various dietary restrictions.
When dining out, it's a good idea to do some research in advance. Check menus online or contact the restaurant to inquire about vegetarian options. If you're staying at a ryokan (traditional inn), let them know your dietary requirements when you book so they can accommodate your needs. Outside of major cities, ryokans are more likely to offer spectacular vegetarian feasts if you give them advance notice. Konbinis (convenience stores) are also great places to find cheap veggie snacks like onigiri (rice balls) filled with kombu (seaweed) or umeboshi (pickled plum).
If you're adhering to a specific religious diet, such as Kosher or Halal, there are resources to help you find suitable dining options in Japan. Kosher Japan offers certification for restaurants and food products, and there are Halal-certified restaurants recognised by the Halal Japan Business Association or Japan Muslim Association.
With some planning and clear communication, it's definitely possible to navigate Japan as a vegetarian or vegan and enjoy delicious and wholesome meals without compromising your dietary requirements.
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History of vegetarianism in Japan
The concept of vegetarianism in Japan has a long and fascinating history, with the country's dietary practices being influenced by various cultural, religious, and philosophical beliefs over the centuries.
As early as 675 CE, Emperor Tenmu banned the consumption of certain animals, including livestock and wild beasts such as horses, cattle, dogs, monkeys, and birds. This ban was likely influenced by Buddhism, which promoted plant-based eating. During the Nara period, which began in 737, Emperor Seimu approved the consumption of fish and shellfish, but vegetarian-style meals remained the norm for the next twelve hundred years, until the Meiji Restoration in the 19th century.
During this extended period, the Japanese, particularly Buddhist monks, developed a native vegetarian cuisine called "shōjin-ryōri." The term "shōjin" translates to "virya" in Sanskrit, meaning "to have goodness and keep away evils." This vegetarian cuisine was often served in temple restaurants and featured beautifully presented dishes highlighting local vegetables and tofu.
However, in 1872, during the Meiji Restoration, Emperor Meiji lifted the ban on red meat consumption as part of Japan's opening up to Western influence. This shift encountered resistance from some, including a group of monks who attempted to break into the Imperial Palace to protest the influence of foreign dietary habits on the Japanese people. Despite this, Japan's diet began to change, with meat becoming increasingly viewed as a symbol of progress and modernization.
Today, vegetarianism and veganism are not as prevalent in Japan as they are in Western countries, and it can sometimes be challenging to find vegetarian options. However, with some planning, it is possible to navigate the country and enjoy delicious vegetarian Japanese cuisine. Traditional Japanese ingredients like tofu, seaweed, and rice provide a base for many vegetarian dishes, and specialty guides and restaurants cater to vegetarians and vegans.
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Common vegetarian ingredients
While vegetarianism is not as popular in Japan as it is in Western countries, it is possible to find vegetarian Japanese food and even sample vegetarian dishes without compromising your diet. In fact, for a long period in Japan's history, vegetarianism and/or pescatarianism was the norm. From the year 675 AD, following the introduction of Buddhism to Japan, Emperor Tenmu declared an official ban on eating meat, with an exception for fish and wild animals. This ban was renewed in various forms by successive emperors until the 19th century, so Japan was officially a "vegetarian" (or technically, pescatarian) nation for over 1000 years.
Rice and Noodles
Rice and vegan-friendly noodles form the base of most Japanese dishes. Onigiri, or triangular rice balls, are a quintessential Japanese snack, and several of them are vegetarian. Look out for those filled with kombu seaweed, umeboshi (pickled plum), and natto (fermented soybeans).
Tofu
Tofu is an integral part of the Japanese diet and is available in a wide variety of shapes and textures. You will be amazed at the number of ways you can enjoy tofu, from deep-fried aburaage tofu to dengaku tofu coated with a sweet miso sauce. Tofu is also a key component of shojin ryori, the refined vegan food served at Buddhist temples.
Miso
Miso, a seasoning made from fermented soybeans and koji (a fungus), is used in many Japanese dishes. It is often used as a dressing or sauce for tofu and vegetables.
Vegetables
Fresh or pickled seasonal vegetables are easy to find in Japan. Vegetable tempura is a popular option, with crispy sweet potato, eggplant, green beans, kabocha (pumpkin), and other vegetables deep-fried to perfection. Tsukemono, or pickled vegetables, are also a common side dish.
Seaweed
Seaweed is another common vegetarian ingredient in Japan, often used in sushi rolls or as a seasoning. Nori, a type of dried seaweed, is used to make sushi rolls, while kombu, a type of kelp, is used to make dashi, a common stock used in soups and other dishes.
Other Ingredients
Other vegetarian ingredients that you may come across in Japan include edamame, bamboo shoots, and soy products such as soy sauce and soy milk.
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Where to find vegetarian food
Although vegetarianism is not as common or well-understood in Japan as in some Western countries, there are still plenty of options for vegetarians to eat well. With a little forward planning, it's perfectly possible to avoid eating meat and fish while in Japan.
Restaurants
When eating out, it's worth bearing in mind that even dishes that seem free of animal products might have been prepared with some as seasoning, such as tofu made in fish-based broth or noodles sprinkled with chicken flavour powder. Be specific about what you can't eat and say no meats, seafoods, or animal products including dashi or stocks. If the waiter seems unsure, reiterate that no meat also includes chicken, pork, and fish.
There are a growing number of veggie-friendly restaurants and dishes out there to discover. For example, Totingo sushi go round in Kyoto has marked vegetarian options on the menu, including inarizushi, cucumber, pickled radish and natto. Hanata Go, also in Kyoto, has an English menu with some vegetarian options.
Convenience stores
Konbinis (convenience stores) are a surprising goldmine of veggie snacks, perfect for when you're in a bind. They're cheap, can be found all over the place, and always stock a few things you can eat for some quick sustenance. Onigiri (rice balls) can be found in the fridge sections. Many will be filled with fish, but there are usually some umeboshi (sour pickled plum) and kombu (dried kelp) options. For on-the-go protein, natto (fermented soybean) is available in ready-to-eat packages, but, be warned, the accompanying sauce is often dashi (fish stock).
Traditional Japanese cuisine
Not all washoku (traditional Japanese cuisine) is vegetarian, but there are some vegetarian options. Shojin ryori is traditional Japanese Buddhist cuisine that’s strictly vegetarian, and a must for plant-based travellers. Often found in temple restaurants, it features a series of beautifully presented dishes highlighting local vegetables and tofu.
Home cooking classes
If you want to get a bit more hands-on, check out some vegetarian food experiences. From cooking classes to food tours and authentic tea ceremonies, there’s an option for everyone! For example, in Tokyo, there is a washoku home cooking class where your host, Tomokita, is excited to adapt the menu to your dietary preferences.
Ryokans
When you're outside of major cities, consider staying in a ryokan where they will be able to create spectacular feasts of vegetarian Japanese food if you contact them ahead of time with details of your dietary needs. Some are particularly proud of their vegetarian cuisine, so search online to see which ones specialise.
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Halal and kosher certifications
Vegetarianism and veganism are not as prevalent in Japan as in Western countries, and there is often confusion about what one can and cannot eat. However, with some planning, it is possible to find vegetarian and vegan options in the country. Rice and vegan-friendly noodles form the base of most Japanese dishes, and tofu is available in a wide variety of shapes and textures. Miso, a seasoning made of fermented soybeans and koji (a fungus), is also a common ingredient in many dishes.
For those adhering to a Kosher diet, it is important to carefully scrutinize the menu and choose dishes that do not contain prohibited foods. Kosher Japan is a kosher certification organization in the country that provides kosher-certified food delivery and operates kosher hotel chains. While awareness and accommodation of Kosher diets in Japan are not optimal, there has been a push by national and local governments to expand Halal-certified products and Halal-compliant restaurants.
Halal certification in Japan has gained momentum in recent years, driven by the rise in inbound tourism and the growing demand for Halal foods. The NPO Japan Halal Association is a halal certification body approved by several countries, including Malaysia, Singapore, Indonesia, Turkey, Gulf countries, and the UAE. Halal certification audits involve disclosing all information about products and services to confirm that they do not contain any "potentially or suspicious haram." The audits cover not only the raw materials but also the manufacturing process, packaging materials, and internal management methods.
When dining out in Japan, those adhering to Halal or Kosher diets should carefully review the menu and choose dishes that comply with their dietary restrictions. Translation apps and language tools can be helpful in communicating dietary needs to restaurant staff. It is also advisable to specify dietary requirements when making reservations, especially if the restaurant offers a set menu.
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Frequently asked questions
There is no specific name for the Japanese vegetarian diet, but it often involves a lot of tofu, seaweed, rice, and vegetables.
Some examples of vegetarian Japanese dishes include vegetable tempura, tsukemono (pickled vegetables), tofu and tofu skin, nasu dengaku (miso-marinated grilled eggplant), zaru soba (boiled and chilled buckwheat noodles), and kappa maki (seaweed sushi rolls with cucumber).
It is important to be specific about what you can and cannot eat. Saying "I don't eat meat or fish" in Japanese may be more effective than simply saying "I am a vegetarian". Carrying a card that explains your dietary restrictions in Japanese can also be helpful.
Ryokans, or traditional inns, often serve homemade kaiseki, a gourmet, multi-course traditional Japanese meal that can be made vegetarian if you contact them ahead of time with your dietary needs. Konbinis (convenience stores) also stock several veggie snacks, like onigiri (rice balls) filled with kombu (dried kelp) or umeboshi (sour pickled plum).
