Natto, a traditional Japanese food made from fermented soybeans, is known for its unique texture and strong flavor. While often enjoyed simply over rice, this nutritious ingredient offers many creative possibilities in the kitchen. Adventurous cooks and health-conscious eaters alike can find new ways to incorporate natto into their meals.
Exploring innovative uses for natto can transform it from an acquired taste to a versatile staple in various cuisines. From breakfast dishes to savory snacks and even desserts, natto’s nutritional benefits and distinctive qualities make it an intriguing ingredient to experiment with. By thinking outside the box, home cooks can discover exciting new ways to enjoy this protein-rich superfood.
1) Natto Fried Rice
Natto fried rice offers a unique twist on the classic Japanese dish. This savory creation combines the nutty, fermented flavor of natto with the comforting texture of fried rice.
To prepare natto fried rice, start by mixing the natto thoroughly to activate its sticky texture. Add the natto to a hot wok or frying pan along with cooked rice, vegetables, and seasonings.
As the ingredients cook together, the natto’s stringy texture incorporates throughout the dish, creating a cohesive and flavorful meal. Common additions include chopped green onions, diced carrots, and beaten eggs.
For extra umami, consider adding a splash of soy sauce or a dash of miso paste. Some cooks also incorporate kimchi for a spicy kick and probiotic boost.
Natto fried rice serves as an excellent way to introduce the fermented soybean to those who may be hesitant about its strong flavor and unique texture. The other ingredients help balance and complement natto’s distinctive characteristics.
This dish offers a protein-rich, nutritious meal that can be enjoyed for breakfast, lunch, or dinner. It’s a creative way to use leftover rice and incorporate more natto into one’s diet.
2) Natto Salad with Avocado and Tomato
Natto salad offers a refreshing twist on traditional natto consumption. This dish combines the nutritional benefits of natto with the creamy texture of avocado and the fresh taste of tomatoes.
To prepare, mix a packet of natto with diced avocado and chopped tomatoes in a bowl. Add a sprinkle of sea salt to enhance the flavors. For extra umami, consider including a small amount of shio kombu.
A light dressing can elevate the salad. Mix Kewpie mayonnaise with a touch of mentsuyu or light soy sauce for a Japanese-inspired dressing. Drizzle this over the natto mixture and toss gently.
For added crunch and nutrition, sprinkle sesame seeds on top. This salad can be served on its own or as a side dish. It pairs well with rice or can be enjoyed atop mixed greens for a more substantial meal.
This natto salad provides a balanced combination of proteins, healthy fats, and vitamins. It’s a versatile dish that can be customized with additional vegetables or seasonings to suit individual tastes.
3) Natto Sushi Roll
Natto sushi rolls offer a unique twist on traditional sushi, incorporating the nutritious and flavorful fermented soybeans. This innovative combination brings together the best of Japanese cuisine in one delightful package.
To create natto sushi rolls, start by mixing the natto with its accompanying seasonings. Spread a thin layer of sushi rice on a sheet of nori seaweed, leaving a small border at one edge.
Place a stripe of the seasoned natto along the center of the rice. You can add other ingredients like cucumber strips or avocado slices for extra texture and flavor.
Carefully roll the nori using a bamboo mat, pressing gently to ensure a tight seal. Slice the roll into bite-sized pieces using a sharp knife.
Serve the natto sushi rolls with soy sauce and pickled ginger on the side. This dish provides a perfect balance of textures and tastes, with the sticky natto contrasting nicely against the crisp nori and soft rice.
Natto sushi rolls are not only delicious but also highly nutritious. They combine the protein-rich natto with the complex carbohydrates of sushi rice, creating a satisfying and healthy meal option.
4) Natto Pancakes
Natto pancakes offer a savory twist on the traditional breakfast favorite. These unique pancakes incorporate fermented soybeans into a simple batter, creating a nutritious and flavorful dish.
To make natto pancakes, mix natto with flour, eggs, and a small amount of baking powder. Some recipes include grated potatoes for extra texture and substance. Chopped spring onions or garlic chives can add a fresh, aromatic element to the pancakes.
The batter is then cooked on a griddle or frying pan, similar to regular pancakes. The result is a crispy exterior with a soft, slightly chewy interior that showcases the distinct natto flavor.
These pancakes can be served with various toppings. Soy sauce, a dollop of mayonnaise, or even a fried egg can complement the savory profile of the dish. For those who enjoy extra natto flavor, additional fermented soybeans can be sprinkled on top.
Natto pancakes provide a protein-rich meal option that combines Japanese and Western culinary traditions. They offer a creative way to incorporate natto’s nutritional benefits into a familiar format, making them appealing to both natto enthusiasts and those new to this fermented food.
5) Miso and Natto Soup
Miso and natto soup combines two fermented soybean products into a comforting and nutritious dish. This innovative recipe transforms traditional miso soup by adding the unique texture and flavor of natto.
To prepare this soup, one starts by making dashi, a Japanese soup stock. The dashi forms the base of the soup, providing a savory foundation for the other ingredients.
Next, miso paste is whisked into the hot dashi until smooth. Both white and brown miso can be used, offering different flavor profiles. The natto is then stirred into the soup, adding its distinctive stringy texture.
Additional ingredients can be incorporated to enhance the soup’s flavor and nutritional value. Common additions include tofu cubes, sliced green onions, and vegetables like okra or carrots.
The resulting soup is a harmonious blend of umami flavors from the miso and natto. It offers a protein-rich meal that’s both warming and satisfying. This innovative use of natto showcases its versatility beyond its traditional serving over rice.
6) Natto Pizza
Natto pizza offers a unique fusion of Italian and Japanese cuisines. This inventive dish combines the gooey texture of natto with the familiar comfort of pizza.
To create natto pizza, start with a traditional pizza base. Spread a thin layer of tomato sauce, then sprinkle mozzarella cheese over the surface.
Next, add a generous portion of natto, distributing it evenly across the pizza. For added flavor, consider including toppings like sliced green onions, seaweed flakes, or bonito flakes.
Bake the pizza in a hot oven until the crust is crispy and the cheese melts. The heat will slightly mellow the strong flavor of natto, making it more approachable for those new to this fermented food.
Natto pizza can be served as an appetizer or main course. It provides a good balance of protein, carbohydrates, and probiotics, making it a nutritious meal option.
This innovative dish appeals to adventurous eaters and those looking to incorporate more fermented foods into their diet. It demonstrates how traditional ingredients can be adapted to suit modern tastes and preferences.
7) Pasta with Natto Sauce
Natto pasta offers a unique fusion of Japanese and Italian cuisines. This dish combines the umami-rich flavor of fermented soybeans with the comforting texture of pasta.
To prepare natto pasta, mix the natto thoroughly until it becomes sticky and stringy. Add soy sauce or mentsuyu for extra flavor. Some recipes incorporate butter or olive oil to enhance the richness of the sauce.
Cook pasta according to package instructions. Once done, toss the hot pasta with the prepared natto mixture. The heat from the pasta helps distribute the natto evenly, creating a creamy coating.
For added depth, consider incorporating ingredients like chopped green onions, black pepper, or a splash of pasta water. Some variations include a raw egg yolk for extra creaminess.
Yuzu pepper paste can provide a citrusy kick to the dish. Experiment with different pasta shapes to find your preferred texture combination with the natto sauce.
This innovative use of natto transforms a traditional Japanese ingredient into a globally inspired meal. It’s a simple yet flavorful way to enjoy both natto and pasta in a new context.
8) Natto Stir-Fry with Vegetables
Natto stir-fry offers a quick and nutritious way to incorporate this fermented soybean dish into a meal. This versatile recipe allows for creativity with vegetable choices and seasoning.
To prepare, heat oil in a wok or large skillet over medium-high heat. Add minced garlic and ginger for aromatic flavor. Toss in a mix of diced vegetables such as carrots, bell peppers, and onions.
Stir-fry the vegetables until they begin to soften. Add natto to the pan and gently mix it with the vegetables. Season with soy sauce, a dash of rice vinegar, and a sprinkle of sesame oil for depth of flavor.
Continue cooking for a few minutes, allowing the natto to warm through and its flavors to meld with the vegetables. The dish is ready when the vegetables are tender-crisp and the natto is heated.
Serve the natto stir-fry over steamed rice or noodles for a complete meal. This dish combines the nutritional benefits of natto with the vitamins and minerals from fresh vegetables, creating a balanced and satisfying option.
9) Natto and Cheese Sandwich
This unconventional sandwich combines the distinctive flavors of natto with the creamy texture of cheese. The fermented soybeans provide a unique umami taste that pairs surprisingly well with various cheese options.
To create this sandwich, start with two slices of bread. Spread a thin layer of natto on one slice, ensuring even distribution. Choose a cheese that complements the natto’s strong flavor, such as mild cheddar or mozzarella.
Place thin slices of cheese on top of the natto. For added texture and nutrition, consider including fresh vegetables like sliced tomatoes or lettuce. Close the sandwich with the second slice of bread.
Grill the sandwich in a pan or sandwich press until the cheese melts and the bread turns golden brown. The heat helps meld the flavors together and creates a satisfying crunch.
This fusion sandwich offers a blend of Japanese and Western culinary traditions. It’s an excellent way to introduce natto to those unfamiliar with its taste, as the cheese helps balance the beans’ strong flavor.
10) Natto Breakfast Bowl with Eggs
Natto breakfast bowls with eggs offer a protein-packed start to the day. This Japanese-inspired dish combines the unique texture of fermented soybeans with the comforting warmth of eggs.
To create this nutritious meal, start with a base of steamed rice in a bowl. Add a serving of natto on top, mixing it gently to activate its sticky texture.
Next, incorporate eggs into the dish. Some prefer to crack a raw egg over the natto, allowing the heat of the rice to partially cook it. Others opt for a soft-boiled or fried egg instead.
For added flavor, drizzle soy sauce or sprinkle furikake seasoning over the bowl. Some enjoy mixing in chopped green onions or a dash of mustard for extra zest.
This breakfast combination provides a balance of carbohydrates, proteins, and probiotics. It’s a filling meal that sustains energy levels throughout the morning.
While traditional in Japan, this natto and egg breakfast bowl is gaining popularity among health-conscious eaters worldwide. It’s a simple yet effective way to incorporate natto’s nutritional benefits into the morning routine.
Health Benefits of Natto
Natto offers numerous health benefits due to its unique nutritional profile. This fermented soybean dish provides essential nutrients and compounds that support various bodily functions.
Rich in Probiotics
Natto contains beneficial bacteria that promote digestive health. These probiotics aid in maintaining a balanced gut microbiome, which is crucial for proper digestion and nutrient absorption. Regular consumption of natto may help alleviate digestive issues and boost the immune system.
The fermentation process creates enzymes that can improve the breakdown of food in the digestive tract. This can lead to better nutrient absorption and potentially reduce bloating or discomfort after meals.
Natto’s probiotic content may also contribute to overall well-being by supporting mental health and reducing inflammation in the body.
Contains Vitamin K2
Natto is an exceptional source of vitamin K2, a nutrient essential for bone and cardiovascular health. This vitamin plays a crucial role in calcium metabolism, helping to direct calcium to the bones where it’s needed most.
Adequate vitamin K2 intake may reduce the risk of osteoporosis and improve bone density. It also helps prevent calcium buildup in arteries, potentially lowering the risk of heart disease.
The high concentration of vitamin K2 in natto sets it apart from many other foods, making it a valuable addition to a balanced diet for those looking to support their skeletal and cardiovascular systems.
Culinary Applications of Natto
Natto’s unique flavor and texture lend themselves to diverse culinary uses. Creative chefs and home cooks have found innovative ways to incorporate this fermented soybean product into both traditional and modern dishes.
Fusion Cuisine
Natto can add depth to fusion dishes that blend Japanese and Western flavors. Chefs use it as a topping for pizzas, mixing it with cheese for a savory umami boost. In pasta dishes, natto is tossed with spaghetti and olive oil for a quick, protein-rich meal.
Some restaurants serve natto bruschetta, spreading the fermented soybeans on toasted bread with avocado and a squeeze of lemon. This combination offers a contrast of textures and a balance of flavors.
Natto also appears in fusion tacos, where it’s combined with typical taco fillings for an unexpected twist. The sticky texture complements the crunch of taco shells and fresh vegetables.
Incorporating Natto in Breakfast
Natto is a staple in Japanese breakfast, but it’s gaining popularity in other morning meals. A common preparation involves mixing natto with raw egg and pouring it over steamed rice. This protein-packed breakfast provides sustained energy throughout the day.
For a Western-style breakfast, natto can be spread on toast with avocado, creating a nutritious alternative to avocado toast. Some people add natto to their morning smoothies for an extra protein boost without significantly altering the flavor profile.
Natto omelets offer another breakfast option. The fermented soybeans are folded into beaten eggs along with vegetables and cheese, creating a savory and filling start to the day.