Top 20 Healthy Japanese Dishes

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9. Gyoza

The Chinese culture has had an impact on Japanese culture. Rice is Japan’s staple food. During the Asuka Period, Buddhism became the official religion, thus prohibiting meat. Japanese cuisine is known for its balanced and nutritious diet. It consists of rice, poultry, and vegetables. Japanese dishes have low sugar intake, reducing the risk of diabetes. We are here to introduce 20 such nutritious dishes to keep you healthy.

1. Natto

Natto is a fermented Japanese food made from soybeans. The dish is eaten for breakfast and is loved by many for its nutritional value. It contains proteins and vitamin K2, vitamin B6 and antioxidants.

1. Natto

2. Miso

Miso soup is a widely consumed Japanese soup. It consists of dashi stock and a tasty miso paste. Another name for the soup is Omiotsuke. Miso soup has many nutrients and is also beneficial in reducing the risk of developing breast cancer.

2. Miso

3. Sashimi

Sashimi is a thinly sliced Japanese seafood. The famous dish is high in protein and omega-3 fats. This tasty seafood contains low calories and easily fits into a balanced diet. You can eat sashimi with any dipping of your choice!

3. Sashimi

4. Matcha

East Asia consumes a lot of matcha, a powdered form of green tea. The refreshing drink is famous for its high quantity of antioxidants. Matcha also helps to reduce stress and makes you feel calm and relaxed.

4. Matcha

5. Shiitake Mushroom

Shiitake mushrooms are native to east Asia and consumed worldwide. It contains polysaccharides and is known to improve immunity. Japan is the country where 83 percent of shiitake mushrooms are grown.

5. Shiitake Mushroom

6. Champon

Ramen-like champon has a distinctive flavor. This tasty dish is a Nagasaki, Japan original. Vegetables, meat, fish, or a combination are among the ingredients of Champon.

6. Champon

7. Edamame

Edamame, although not a dish, makes a fantastic starter. Preparing edamame involves using immature soybean pods. It can be grilled with just salt and pepper or served cold.

7. Edamame

8. Fugu

Fugu is a delicious pufferfish, usually served with sashimi or Japanese hot pots. Since the fish contains poisonous toxins, it is necessary to consume it with caution. The tetrodotoxin in fugu is beneficial for treating severe pain and cancer.

8. Fugu

9. Gyoza

Gyoza is moon-shaped Japanese dumplings. Though Gyoza is originally a Chinese dish, the Japanese version is quite different and unique. The dumplings contain meat, and vegetables like cabbage, garlic, onion, etc.

9. Gyoza

10. Gyudon

Gyudon is a dish made of beef served on top of rice. Rice is topped with thin slices of meat and onion, simmered in dashi broth. Meat and onions are combined and then cooked in mirin, sake, soy sauce, and sugar.

10. Gyudon

11. Sunomono

Sunomono is a unique Japanese salad. The term refers to ‘vinegared things.’ Sunomono is a flexible dish and may consist of different types of vegetables. The most popular variety of sunomono is cucumber. The salad is tasty and consists of various nutrients.

11. Sunomono

12. Baked Chicken Katsu

Baked chicken katsu is a popular Japanese food that is loved by many. Typically katsu is made of pork and is deep fried. A healthy substitute is the Baked Chicken Katsu, baked using panko. You can eat this protein-filled dish along with a salad.

12. Baked Chicken Katsu

13. Chanpuru

Chanpuru is a dish from Okinawa, Japan. Chanpuru consists of a combination of tofu, seafood, meat, and vegetables. A common ingredient of this dish is goya (bittermelon). Goya can also help reduce blood sugar and cholesterol levels.

13. Chanpuru

14. Chawanmushi

Chawanmushi is a unique egg custard dish of Japan. Unlike other custards, it is savory with numerous ingredients like shiitake mushrooms, kamaboko, lily root, etc. You can eat chawanmushi either warm or cold.

14. Chawanmushi

15. Japanese Coleslaw

Japanese cole slaw served alongside almost every other dish is a healthy side dish. Cabbage, carrots, and spring onions are part of this unusual coleslaw. The flavorful dressing improves the texture and freshness of the salad.

15. Japanese Coleslaw

16. Soba

Soba or buckwheat noodles are native to Japan. The noodles are served hot or cold as per choice. These refreshing, thin noodles contain lots of vitamins like B1, B2, lutein, protein, etc. The dish has a hypo-glycemic level with very little fat content.

16. Soba

17. Yakitori

Yakitori is Japanese chicken grilled skewers consisting of different parts of a chicken. This popular dish is inexpensive and cooked over charcoal. Yakitori is a delicious and nutritious dish found all over Japan and at festivals.

17. Yakitori

18. Agedashi Tofu

Agedashi tofu is a light dish consisting of deep-fried tofu served in tentsuyu broth. The nutritious tofu coated with potato starch is readily available at Izakaya or any Japanese pub-style restaurant.

18. Agedashi Tofu

19. Onigiri

Onigiri is rice molded into a triangular shape wrapped in seaweed. This Japanese staple food is available at any convenience store and consists of unique fillings. Fillings like salmon contain high protein content that you can easily enjoy on a balanced diet.

19. Onigiri

20. Kenchinjiru

Kenchinjiru is a Japanese-style soup consisting of root vegetables and tofu. The tasty dish originated centuries ago in a temple, Kencho-Ji. Typically the soup consists of nutritious ingredients like radish, shiitake mushrooms, sweet potato, dashi stock, carrot, etc. Kenchijiru is an excellent choice if you want to lose weight!

20. Kenchinjiru