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10 vegetarian foods you can order at almost any Japanese restaurant

19 Comments
By Amy Chavez, RocketNews24

Vegetarians traveling to Japan may find it difficult to find food that fits their dietary lifestyle. Fish seems to be in everything including the soup stock used to make miso soup. To make matters worse, many foods in convenience stores, bakeries or even Starbucks have misleading labels, and that “vegetable sandwich,” or “vegetable pizza” may actually have meat in it too! You can order foods like okonomiyaki or monjayaki with no meat, but you still can’t be sure it won’t come with shredded fish flakes on top that there isn’t fish lurking in the dashi-based sauces.

I always recommend to my vegetarian friends that rather than asking Japanese restaurants to make something special for them, it’s better to just order food that doesn’t have fish or meat (or dairy) in it from the beginning. Fish has always been a staple in the Japanese diet, but the eating of wild and domestic game was banned for over 1,200 years in Japan, and Buddhist tradition gave rise to a special vegetarian cuisine called "shojin ryori." Even now, the traditional Buddhist meal called "ozen" (rice, miso soup, pickles, boiled/simmered vegetables and beans), is still served at funerals in Japan.

So traditionally, there is a lot of vegetarian food in the Japanese diet. You just have to discover it. In this article we’ll introduce you to common Japanese dishes that can be ordered at almost any Japanese restaurant that have no meat, fish or animal products in them, so, let’s jump into Japanese vegetarianism 101.

Most people in Japan who eat meat also eat lots of vegetarian food–they just don’t realize it! You’ll find the following foods at most izakaya and other typical Japanese restaurants. In addition, just as there are noodle restaurants or yakiniku beef restaurants in Japan, you can also find tofu restaurants, garlic restaurants and potato restaurants focusing on a particular kind of food that happens to be vegetarian. So once you find a vegetarian food you like, if you do a little more research to find places specializing in that particular cuisine, you’ll open up a whole new gastronomic world.

1. Mochi 餅

Mochi, most often found in the form of dense rice cakes, shows up in some okonomiyaki and monjayaki (where it is cut into little rectangles), and it can also be served either grilled ("kirimochi") or fried ("agedashimochi"). It’s a nice warm dish that soothes the belly in the autumn when the days are getting cooler.

2. Eggplant/nasu なす (and other vegetable side dishes)

Eggplant ("nasu" in Japanese) is often ordered as a side dish at Japanese restaurants. It is served grilled ("yakinasu") or baked and flavored with a warm miso sauce (made from soy beans, sea salt, and "koji"). To me, nobody does eggplant like the Japanese! When cooked properly, it is truly epicurean. Other vegetables served as sides are "konyaku" (a gelatin type food made with yams), "yamaimo" potato, and pumpkin. Even raw cabbage leaves are served with salt, and they go well with beer!

Tempura is also a favorite food of vegetarians. In addition to fried vegetables, you can also get herbaceous plants such as "shiso" leaves and even maple leaves. But be careful because mixed tempura sets typically include shrimp and other fish items.

3. Kushimono 串物

"Kushimono," or skewered food, is readily available in Japan. Lotus root, mushrooms, green pepper, okra and many other vegetables such as gingko nuts (as well as meats) are served on sticks. "Kushiage" is the same stuff, but fried, on a stick. Try vegetable croquettes also.

Tip: There are even kushimono restaurants dedicated to the pleasure of eating off a stick. If you’re in Osaka, try Tenjin Jinja, a kushimono restaurant on Dotonburi street next to the Kani Doraku crab.

4. Pickles/tsukemono 漬物

"Tsukemono," pickled vegetables, often come as an accompaniment to a meal. Soaked in brine, "tsukemono" can be quite salty. If it is soaked in sugar or a combination of vinegar and sugar, it can be mild and almost sweet.

Tip: The purpose of "tsukemono" is to clean the pallet, balance out the "umami" flavors in a Japanese meal, and to help balance the meal psychedelically as, according to Japanese haute cuisine, meals are supposed to contain 5 colors: black, red, yellow, green, and white.

5. Daikon 大根

The daikon radish is so versatile it can be served pickled ("tsukemono," "takuan"), boiled (oden), shredded (with sashimi), eaten as a salad (daikon salad). or grated to accompany dipping sauces. Daikon is also the most consumed vegetable in Japan as well as one of the most intelligent. Grated daikon adds a cool and refreshing touch to many foods.

Tip: Sauces accompany many Japanese foods. If you’re not sure if the sauce has fish in it, ask for a side of soy sauce (made from wheat, soybeans, water and salt) or mirin, made out of sweet rice wine. Be careful with ponzu sauce, a tangy citrus liquid made with rice wine, rice vinegar, and seaweed, but also fish flakes.

6. Beans/mame 豆

Beans ("mame") are used in all kinds of Japanese fare, from natto (fermented beans) to "edamame" (soy beans), "kuromame" (sweet black beans), and red "azuki" beans mixed with rice and called "sekihan." Sweetened beans can be found in Japanese desserts such as "anpan, dorayaki, manjuū, monaka, taiyaki" and "daifuku." Boiled soy beans are often served as an appetizer in restaurants.

Tip: Be sure to try Japanese soy milk, which I find to be superior to Western brands. Try the Kikkoman brand in a bright green carton, which can be picked up in 200-milliliter one-serving boxes at any Japanese convenience store, made out of nice, biodegradable paper.

7. Nori seaweed (and kelp) 海苔

The varieties of edible seaweed and kelp are overwhelming, and most likely, you’ve never heard of many of them: "hijiki," "tokoroten," "aonori," as well as the more familiar "konbu" and "wakame." Used in sauces and soups, served as a side, a dessert or on top of salads, seaweed and kelp are nutritious and delicious.

Tip: Japanese seaweed is a great gift to take back home. The packages are light and typically divided into several smaller packets so you can divide them up among friends and family.

8. Tofu 豆腐

If you think you don’t like tofu, it’s probably because you haven’t tried it here. The Japanese are masters of tofu! Served boiled ("yudofu") or fried "agedofu"), whether made from white sesame seeds ("gomadofu") or just reconstituted and spongy ("koyadofu") don’t neglect to try the many forms of this extremely versatile, protein-rich bean curd. Tofu restaurants abound in Japan, so do seek them out.

Tip: Kyoto is one of the best places to find "yudofu," which is a regional specialty. In other parts of Japan, try the Ukai chain of tofu restaurants. 9. Kinpira きんぴら

"Kinpira" is a Japanese method of cooking by sauteing and simmering root vegetables. Lotus root, carrots, "gobo" (burdock root), bamboo shoots, and even "hijiki" (seaweed) and tofu are cooked this way and served in a sauce of soy and mirin.

Tip: Kinpira is typically served as part of Japanese "teishoku" (a set menu), and is the contents of one of the myriad small bowls.

10. Rice 米

Whether onigiri rice balls (also called "O-musubi"), "kappa maki" (sushi rolls with cucumber inside them instead of fish), "ochazuke" (rice with green tea, often served at the end of a meal), "inarizushi" (rice in bean curd pockets served in bentos), "okayu" (rice porridge), or "zosui" (pre-cooked rice and water), or served as a snack in the form of senbei rice crackers, Japanese rice satisfies on many levels. And oh, let’s not forget the humble bowl of rice served with a typical set lunch or dinner.

Tip: Japanese people understand the English word rice, but it almost always refers to foreign rice. White rice served Japanese-style is called "okome."

Others

Noodles: "Somen" and "zaru udon" are two of the few noodles not served in a meat-based sauce. As they are a summer food, they’ll be difficult to find outside of the hot season.

"Sansai" (mountain vegetables): Japanese mountain vegetables such as "warabi" and bracken make wonderful pickings, but since they are more often a part of Japanese "kaiseki" (haute cuisine), they aren’t always available in regular restaurants. If you do get an opportunity to try them however, don’t miss the chance!

Every year, more and more Japanese restaurants start to offer vegetarian options in addition to those above. The recently opened Sushi Nova in Tokyo even offers vegetarian sushi.

This is by no means a complete list of Japanese vegetarian foods, so do weigh in if you have a favorite that we’ve skipped.

Read more stories from RocketNews24. -- Cup of noodles for vegans! Japanese Zen Buddhist temple starts selling instant soba and udon -- What’s really for breakfast? 20 Japanese people give us a peek at their morning meal -- Karan Koron Shokudo proves meat-free doesn’t mean taste-free【Veg’n in Tokyo】

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19 Comments
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Be careful if you are a vegan. There is fish in almost all of those sauces.

2 ( +3 / -1 )

Fish has always been a staple in the Japanese diet

And it gets into everything. :(

Tempura is also a favorite food of vegetarians.

The dipping sauce that accompanies tempura contains dashi. Ask for salt and lemon as condiments instead.

Nori seaweed (and kelp)

Dashi is used in the ajizuke nori - stick to yakinori. The kelp can come boiled in dashi (totally unnecessary, since the kelp has plenty of flavour of its own, but the dashi gets chucked into everything almost as a matter of course).

onigiri rice balls

If the filling is anything but umeboshi or takuan, it's unlikely to to be vegetarian.

“Somen” and “zaru udon” are two of the few noodles not served in a meat-based sauce.

They are served with a fish-based sauce.

2 ( +4 / -2 )

I have tried all those mentioned above. I think I could survive only on 2 - 5, and 7 - 10 ! Oishii zo ! ! !

1 ( +1 / -0 )

Absolutely awful selection. As Cleo says, 'it' gets into everything

sillygirl:

Be careful if you are a vegan. There is fish in almost all of those sauces.

Vegetarians have to be careful too.

If the filling is anything but umeboshi or takuan, it's unlikely to to be vegetarian.

How about kelp? I've also had one with mixed beans and hijiki. One that I really like is negi-miso but it seems to be so rare. At the end of the day, I can get sick of onigiri- all those carbs. It's also nice to come across one with genmai now and again.

Shojin-ryori is great if you don't mind splashing out. Hong Kong and Taiwan do it at a fraction of the price and make it more readily available.

-2 ( +1 / -3 )

Even the wonderful "shojin ryori" in Kyoto is made with fish stock, i.e. Bonito flakes. Being vegan, I make my soup stock with powdered kelp or powdered shiitake mushrooms. Why is this so hard to get ?

0 ( +1 / -1 )

Go to an Indian food or an shop catering to Muslims. You're most certain to be able to buy your favourite vegetarian dishes there. Indians are particularly sensitive to the needs of vegetarians...

Why is this so hard to get ?

because almost nobody doesn't give a ... about your life choices. The vast majority of Japanese are not vegetarian and don't really care about the true meaning of vegetarianism. That's why bacon=spices in a veggie salad... and a veggie miso soup contains fish stock. For the very same reason it's unreasonable and arrogant to expect them to accommodate to your needs... life's tough...

4 ( +4 / -0 )

Go to an Indian food or an shop catering to Muslims. You're most certain to be able to buy your favourite vegetarian dishes there.

I like Indian food as much as anybody, but the topic isn't 'your favourite vegetarian dishes', it's 'vegetarian food you can order at a Japanese restaurant'.

0 ( +4 / -4 )

Learned much more by reading the comments, so thank you very much for everyone's information - why is it so difficult for any chef, anywhere to make sauces that are not based on meat and fish .... vegetarian should mean just that, no animal/fish flesh products. A dash of this or a dash of that used from animals is an absolute no goer for me or any other vegetarian I know, most certainly for those who are vegan. If one eats fish but not the flesh from animals who breath air, they are not vegetarian, they are peskitarian so foods served should be clearly understood by the consumer. I wish people in the restaurant business would just be honest with their paying public !

0 ( +2 / -2 )

If you go with Roman Catholic's definition of vegetarian, then you can still eat fish. So, in a sense it is mostly vegetarian food in Japan restaurants anyway.

-1 ( +1 / -2 )

Like Mary Alice, I thank those of you whose comments I see regularly, here at JT - sillygirl, cleo Kurobune and Pukey2 - especially.

Next spring, for part of my annual 3-4 month pilgrimage to Japan I will be escorting an old friend who is vegan and very concerned about her diet. Me, I'll eat almost anything, but a true vegan - especially a foreigner who can't read Japanese signs - has a serious problem in Japan.

0 ( +0 / -0 )

If you go with Roman Catholic's definition of vegetarian, then you can still eat fish.

As far as I know (I have a few Catholic friends) the Roman Catholic church doesn't have a 'definition of vegetarian', it has abstinence from meat (on Fridays, or during Lent, or whatever the local version is). Completely different thing.

-1 ( +1 / -2 )

I wish this article appeared in 2001 before I spent a few days in Hiroshima, Japan. It was difficult to begin with the first day. I located a chinese shop. I could get cooked rice and yoghurt. I could pick a few items for a sumptuous salad. I selected butter and cheese and nuts. May not ultimately be very tasty but there was no lack of nourishment!. I could get fruits. They were slightly costly. I located an Indian restaurant. The foodstuffs served by them was good.It was far off and was not reachable easily if I wanted to take Indian dishes daily. Overall, it was better than my experience in China

-2 ( +0 / -2 )

A modern western diet unfortunately sickens us with its overload of meats, salts, bad fats, white flour, sugar and its deficiency in living foods while a strict vegetarian diet may also be dangerous especially for expectant mothers and children. So the ultimate health is the one that comes from balance and being open to all kinds of information that will help you interpret the signals coming from your body. Hence the best and healthiest part of Japanese cuisine has little to do with individual food items. It has to do with the way food is consumed in small portions and moderation with lots of variety.

2 ( +3 / -1 )

When I first came to Japan, I was 100% vegetarian. That first night out, I bravely walked into a small restaurant and said, "Yasai Kudasai"...the guy cooked me a fish and I never looked back.

-1 ( +1 / -2 )

i think we should bring our own vegan sauce instead.., and others simple vegan snacks or bread, just in case though...

0 ( +0 / -0 )

Kushimono sounds so good and Daikon! This summer I'm going to Japan and I'm just prepping ahead of time to know what I can eat as a vegetarian! All the Japanese restaurants we have here in a America really focus on meats! What is your favorite vegetarian dish?

0 ( +0 / -0 )

I am an Indian, vegetarian guy going to visit Kyoto in September. Can anyone suggest a Japanese dish which is "purely" vegetarian that doesn't contain fish or any kind of seafood?

0 ( +0 / -0 )

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