Natto
Recipe
Natto is a classic Japanese dish made from fermented soybeans. Known for its distinctive flavor, sticky texture, and earthy aroma, it’s a nutritious food loaded with protein, fiber, vitamins, and probiotics. Learning how to make natto at home is simple with the right ingredients and some patience. Follow this easy recipe to prepare authentic Japanese natto.
Serving Suggestions
Natto is typically served as a topping for rice. Add a dash of soy sauce, chopped green onions, or mustard for extra flavor. For breakfast, you can combine natto with a soft-boiled egg for added richness.
Tips for Making Natto at Home
- Hygiene is key: Ensure all equipment is thoroughly cleaned to prevent unwanted bacteria.
- Temperature control: Try to maintain a consistent warm temperature for optimal fermentation.
- Experiment with flavors: Natto pairs well with a variety of condiments, including soy sauce, seaweed, and green onions.
Health Benefits of Natto
Natto is rich in probiotics, which support gut health, and contains vitamin K2, which is essential for bone and cardiovascular health. It’s also a great source of protein and fiber, making it a healthy addition to your diet.
Ingredients:
- Dried soybeans – 1 cup (about 200g)
- Natto starter – 1 packet (or a few spoonfuls of store-bought natto for culture)
- Filtered water – Enough to soak and cook soybeans
Equipment:
- Pressure cooker or large pot – To cook the soybeans
- Fermentation container – A glass or ceramic container with a lid
- Small spoon – For stirring the starter
- Cheesecloth or plastic wrap – To cover the fermentation container
Instructions:
Step 1: Prepare the Soybeans
- Soak the soybeans overnight (10-12 hours) in plenty of water. They should double in size.
- Drain the soaked beans and place them in a pressure cooker or large pot.
- Cook the beans until they are soft. In a pressure cooker, this usually takes 10-15 minutes; in a regular pot, it may take 2-3 hours.
Step 2: Add the Natto Starter
- Once the soybeans are soft, drain any remaining water and transfer them to a clean fermentation container.
- Cool the beans slightly until they reach about 110°F (43°C). This temperature helps the natto culture thrive.
- Add the natto starter to the warm soybeans and stir gently to evenly distribute the bacteria.
Step 3: Ferment the Natto
- Cover the container with cheesecloth or plastic wrap to protect it while allowing airflow.
- Ferment the beans in a warm environment at around 100°F (37-40°C) for 24 hours. You can place it in an oven with the light on or use a yogurt maker.
- After 24 hours, the beans should develop a sticky texture and a strong smell. This means the natto is ready!
Step 4: Chill and Store
- Place the fermented natto in the refrigerator for at least 12 hours to improve flavor.
- Store natto in an airtight container in the fridge for up to a week, or freeze it for longer shelf life.
Recipe for Natto Traditional Japanese Fermented Soybeans
Exploring Natto: Japan’s Fermented Soybean Superfood
Japan is known for a rich array of unique culinary delights, but few foods spark as much curiosity—and perhaps trepidation—as natto. This traditional Japanese dish made from fermented soybeans has a distinctive taste, sticky texture, and even an unusual aroma that make it a divisive delicacy. Yet, despite (or perhaps because of) these qualities, natto has become famous as a superfood, renowned for its health benefits and cultural significance.
In this blog, we’ll dive into the fascinating world of natto, exploring its origins, health benefits, and the reasons why it’s a must-try for adventurous food lovers.
What Is Natto?
At its core, natto is simply soybeans fermented with a type of bacteria called Bacillus subtilis (natto). The fermentation process transforms the beans into a sticky, stringy, and slightly pungent food that’s often enjoyed over rice, with a dash of soy sauce or mustard for added flavor. Unlike other soy-based Japanese foods, natto’s texture and aroma are unique, lending it a distinct character that stands apart from popular dishes like miso or tofu.
Origins and Cultural Significance
Natto’s history dates back over 1,000 years, with roots in Japan’s ancient culinary practices. The dish is thought to have originated during the Heian period (794-1185 AD), though exactly when and how it was discovered remains a mystery. One popular legend suggests that natto was accidentally invented by soldiers who left boiled soybeans wrapped in straw, which fostered the growth of beneficial bacteria.
Since then, natto has held a special place in Japanese culture, particularly in the Tohoku and Kanto regions, where it’s a staple in many households. It has even been incorporated into traditional Japanese medicine, valued for its purported ability to boost health and longevity.
Health Benefits of Natto
Natto has earned a reputation as a “superfood” thanks to its impressive nutritional profile. Rich in protein, vitamins, and probiotics, natto is packed with compounds that promote health in several ways:
High Protein Content
With a protein content comparable to meat, natto is a go-to source of plant-based protein for those on a vegetarian or vegan diet. Each serving provides essential amino acids, making it an excellent alternative for muscle-building and overall health.Probiotics for Gut Health
Natto is rich in probiotics—beneficial bacteria that support digestive health. The fermentation process enhances the growth of these friendly bacteria, which can improve gut function, aid digestion, and boost immunity.Vitamin K2 for Bone and Heart Health
Natto is one of the few plant-based sources of Vitamin K2, a nutrient critical for bone health. It helps guide calcium to the bones rather than arteries, promoting cardiovascular health. Studies suggest that consuming natto regularly may help reduce the risk of osteoporosis and improve bone density.Nattokinase for Cardiovascular Health
Natto contains an enzyme called nattokinase, which may have heart-protective effects. This enzyme is thought to help break down blood clots, reducing the risk of conditions like stroke and heart disease. Nattokinase is unique to natto and is one reason this food stands out among other fermented products.
How Natto is Enjoyed in Japan
Traditionally, natto is served as a breakfast food, often paired with warm rice and accompanied by green onions, soy sauce, or mustard. The sticky, stringy texture is part of the experience—many people mix the natto vigorously with chopsticks to enhance its flavor and texture before eating. Over time, natto has also made its way into modern recipes, appearing in sushi rolls, salads, and even pasta dishes.
For those unaccustomed to natto’s aroma or texture, it can be an acquired taste. However, with its numerous health benefits and versatility in cooking, natto is worth trying, especially for anyone eager to explore traditional Japanese flavors.
Where to Find Natto
As natto gains popularity outside Japan, it has become available in international grocery stores, especially in areas with large Japanese communities. Many health-focused supermarkets and Asian grocery stores now stock natto in the frozen or refrigerated sections. For those looking to try it fresh, some Japanese restaurants also serve natto dishes as part of their menu.
Natto’s unique texture, pungent aroma, and deep cultural roots make it an unforgettable culinary experience. Though not everyone takes to it right away, those who embrace natto often find it becomes a staple in their diet. With its array of health benefits and potential for creative cooking, natto is a superfood that continues to gain admirers worldwide. Whether you’re interested in its nutritional qualities, cultural significance, or just want to try something new, natto is a dish that deserves a place on your food adventure list.