As a vegetarian or vegan visiting Japan, you may encounter a surprising lack of plant-based options. While vegetarianism has a long history in Japan due to Buddhist influences, the prevalence of meat and fish in modern Japanese cuisine has often overshadowed these traditions.
I personally experienced this firsthand when trying to find suitable restaurants for my vegetarian friends and colleagues. However, with growing global interest in plant-based diets and environmental sustainability, Japan is gradually expanding its vegetarian and vegan offerings.
This blog is your guide to navigating the world of plant-based dining in Japan. While the term “vegetarian” may not be as widely practiced as in other countries, many traditional Japanese dishes are naturally vegetarian. Let’s explore the delicious and diverse vegetarian and vegan options that Japan has to offer.
Traditional Japanese Vegetarian Dishes
While Japan has seen a rise in Western-style vegetarian and vegan restaurants, I want to focus this blog on traditional Japanese dishes as they offer a unique and flavorful experience. Here are some essential plant-based options:
Tofu: Tofu is a versatile protein-rich ingredient found in countless Japanese dishes, from cold Hiyayakko (冷奴）to simmered Yudofu （湯豆腐）and deep-fried Agedashi Tofu（揚げ出し豆腐）. Enjoy the various textures and flavors of tofu in both hot and cold preparations.
Edamame:（枝豆） These boiled green soybeans are a popular protein-rich snack enjoyed by Japanese people of all ages. Their savory taste and convenience make them a perfect appetizer or light meal.
Soba Noodles: Soba, buckwheat noodles, offer a healthier alternative to wheat-based noodles. Enjoy them cold with Zaru Soba(ざるそば）, topped with fried tofu in Kitsune Soba（きつねそば）, or with Japanese yam in Tororo Soba（とろろそば）. Don’t forget to savor the nutrient rich Sobayu, the soba soup.
Vegetable Tempura: （野菜の天ぷら）This classic Japanese dish features lightly battered and deep-fried vegetables like sweet potatoes, bell peppers, and mushrooms. Tempura is a delicious way to enjoy seasonal produce.
Sushi: While sushi is often associated with raw fish, there are many vegetarian options available. Try Kappa Maki (cucumber rolls)（かっぱ巻き）, Inari Sushi (rice in sweet tofu pockets)（いなり寿司）, or avocado rolls.
Miso Soup: （味噌汁）This essential Japanese meal can be easily made vegetarian by using kombu (seaweed) instead of fish-based dashi. Add vegetables, tofu, and wakame for a nutritious and filling soup.
Beyond the Basics
- Yasai no Nimono: (野菜の煮物）Stewed vegetables with soy-based flavor. My favorite is Kabocha-no-Nimono （かぼちゃの煮物), with pumpkin. It melts in your mouth as you enjoy the natural sweetness of Japanese pumpkin.
- Nasu Dengaku: （茄子田楽）Grilled eggplant topped with sweet miso glaze.
- Kinpira Gobo: （きんぴらごぼう）Sautéed and simmered burdock root and carrots.
- Tsukemono: （漬物）Traditional Japanese pickles made from various vegetables.
- Natto: （納豆）If you’re feeling adventurous, try Natto, fermented soybeans. While it may have a unique appearance and taste, many people find it addictive once they acquire a taste for it. It is high in protein and super nutritious!
- Shojin Ryori: Buddhist cuisine, entirely vegetarian, is often served in temples and specialized restaurants, particularly in Kyoto.
- Curry Rice: Japanese curry rice may also be a nice option to explore with vegetable topping. You can find more in my post below:
Where to Eat Out
While vegetarian and vegan-focused restaurants are becoming more common in major cities, particularly those opened by younger entrepreneurs, they can still be limited and more expensive than traditional Japanese eateries.
Here are some suggestions for finding vegetarian and vegan options:
- Izakaya: These Japanese pubs offer a wide variety of small dishes, making them ideal for groups with mixed dietary preferences. Use Google Translate or point to dishes from this blog to navigate the menu.
- Soba-ya: Soba noodle shops are found throughout Japan and offer numerous vegetarian options.
- Tempura Shops: Look for franchised tempura shops, which often have vegetarian options.
- Fine Dining: For a high-end vegetarian experience, consider exploring tofu-focused restaurants in Tokyo or Shojin Ryori (Buddhist cuisine) establishments like Daigo in Tokyo or Shigetsu and Ajiro in Kyoto.
Take-Out Options
Japan’s convenience stores and supermarkets offer a surprising variety of ready-to-eat vegetarian and vegan dishes, making it easy to enjoy plant-based meals on the go. You do not want to leave Japan without visiting those stores and explore what they offer.
Convenience stores offer a variety of vegetarian and vegan options. Seven Eleven’s “Veggie Delicacy” section features salads, sandwiches, and bento boxes. Lawson’s “Natural” series includes organic and vegetarian products like vegetable curry and tofu dishes. Family Mart’s “Veggie” or “Healthy” sections offer plant-based choices such as vegetable tempura and tofu salads.
Local Supermarkets: Many supermarkets have prepared food sections with vegetarian and vegan options, such as vegetable stir-fries, tofu dishes, and onigiri (rice balls).
Department Store Food Halls: Explore the food halls of department stores like Isetan, Mitsukoshi, and Daimaru for a wider selection of high-quality deli items, including vegetarian and vegan options.
Tips for Vegetarian and Vegan Travelers in Japan
1. Use Translation Apps: While many Japanese people are familiar with the concept of vegetarianism, it’s still helpful to have a translation app like Google Translate to communicate your dietary needs effectively.
2. Learn Basic Japanese Phrases: Knowing a few basic Japanese phrases related to food can make your experience smoother. For example, “vegetarian” is “ベジタリアン (bejitarian)” and “vegan” is “ビーガン (bīgan)”.
3. Research Local Cuisine: Familiarize yourself with traditional Japanese vegetarian dishes and ingredients, such as tofu, soba noodles, tempura, and miso soup. This will help you identify suitable options.
4. Be Flexible: While vegetarian and vegan options are becoming more common, they may not always be readily available, especially in smaller towns or more traditional restaurants. Be prepared to be flexible and adapt your dietary choices.
5. Consider All-You-Can-Eat Buffets: Some hotels and restaurants offer all-you-can-eat buffets with a variety of dishes, including vegetarian and vegan options. This can be a convenient and affordable way to eat.
6. Don’t Be Afraid to Ask: If you’re unsure about an ingredient or dish, don’t hesitate to ask the restaurant staff. They’re often happy to help.
7. Explore Local Markets: Visit local markets to discover fresh produce, tofu, and other plant-based ingredients. You might find some hidden gems.
8. Be Patient: As vegetarian and vegan options continue to grow in popularity, Japan is gradually becoming a more welcoming destination for plant-based travelers. Be patient and enjoy the journey of exploring new and delicious plant-based cuisine.
The Wrap
As you explore the diverse and delicious world of vegetarian and vegan cuisine in Japan, remember to embrace the adventure. Be open to trying new dishes, don’t be afraid to ask questions, and most importantly, enjoy the journey.
From traditional Japanese dishes to modern plant-based creations, Japan offers a unique and flavorful experience for vegetarian and vegan travelers. With a little research and flexibility, you’ll discover a world of delicious and satisfying plant-based options waiting to be explored.
Additional Threads
I will be sharing some additional threads of restaurants and information on this topic as they come. Stay tuned!
Japanese hot pot (nabe) can be enjoyed vegetarian, so why not try?
Also read my earlier blog briefly introducing Japanese food
Fine dining Tofu cuisine near Tokyo Tower
Tokyo Vegan Restaurant – vegan noodle shops operating within JR stations or airport terminal (Tokyo station, Ikebukuro station and Narita International Terminal 1&2)
