Natto: an unusual Japanese foodstuff

Natto, a Japanese food made from fermented soybeans, is known for its stringy texture, umami taste, and numerous health benefits. Consumed for centuries in Japan, it is rich in protein, fiber, vitamins (especially K2), and bacteria that are beneficial to the gut. It contributes to bone, cardiovascular, and immune health, but its taste and smell may surprise beginners.

Key points about natto:

• Origin: Traditional Japanese dish, popularized during the Edo period.
• Features: Sticky texture, powerful aroma, earthy and umami taste.
• Health benefits: Supports bones, heart, and immunity thanks to nattokinase and probiotics.
• Homemade: Fermentation of soybeans with Bacillus subtilis bacteria.
• Recipes: Served over rice, in omelets, or incorporated into modern dishes such as burgers or pasta.

For beginners, mix natto with hot rice, soy sauce, and green onions. If you are in the US, you can find natto online or in Asian grocery stores. Try it to discover a unique and flavorful superfood now!

The health benefits of natto

Nutritional values

Natto is a veritable treasure trove of nutrients. Per 88 g serving (about 1/2 cup), this fermented food provides:

*RDI: Recommended Daily Intake

The natto fermentation process plays a key role in increasing the bioavailability of nutrients, meaning they are more easily absorbed by the body. As an added bonus, each gram of natto contains up to a billion active bacteria, ideal for supporting gut health.

These nutritional qualities translate into beneficial effects, supported by numerous scientific studies.

Studies on health benefits

Studies have revealed several impressive benefits associated with eating natto:

• Bone health: According to a study published in 2006 in the Journal of Nutrition, eating natto regularly can reduce bone loss in postmenopausal women.
• Strengthening the immune system: Clinical trials show that elderly people who consume natto are 55% less likely to contract a respiratory infection over a four-month period.
• Cardiovascular health: Nattokinase, an enzyme produced during fermentation, offers several benefits:
  • Reduction in blood pressure
  • Reduction in blood lipid levels
  • Prevention of plaque in the arteries
  • Natural anticoagulant effect

Warning: If you are taking medications such as Warfarin, Tamoxifen, Levodopa, or Ciprofloxacin, it is advisable to consult a healthcare professional before consuming natto due to possible interactions.

Natto production: methods and steps

The basic fermentation process

Natto is made by fermenting soybeans with Bacillus subtilis bacteria, which gives it its unique properties. Fermentation requires a stable temperature between 37 and 45°C.

Here are the main steps:

• Preparation of soybeans:
  Wash the beans, soak them for 12 to 24 hours in a large volume of water, then cook them until tender (about 4 hours for conventional cooking or 45 minutes with a pressure cooker).
• Inoculation with culture:
  Dissolve 0.1 g of natto culture in 125 ml of water heated to 80°C. Mix this solution with the cooked beans, stirring delicately.
• Fermentation:
  Spread the beans in a thin layer (1 to 2 cm) in sterile containers. Cover with a clean cloth and plastic wrap. Maintain at a temperature of 40°C for 12 to 24 hours, then leave to rest in the refrigerator for a few days to develop the flavours.

In-house production guide

To make your own natto at home, you will need:

Options for incubation:

• Using a multifunction appliance such as an Instant Pot
• A yogurt maker or dehydrator
• An oven turned off with the light on
• A cooler equipped with hot water bottles

Helpful tips:

• Opt for small soybeans, specially suited for natto.
• Sterilize all your equipment to prevent contamination.
• If you are a beginner, begin with a 12-hour fermentation, checking the temperature regularly.

By making your own natto, you can adjust its texture and taste to suit your preferences. Below, discover now recipes and ideas for incorporating natto into your meals.

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Natto recipes and serving ideas

Once you've discovered the history and multiple uses of natto, it's time to showcase it in your kitchen.

Traditional Japanese preparations

Natto is often served on hot rice, a classic Japanese dish. For a typical preparation, mix it with tare sauce until it has a stringy texture.

Here is a simple and balanced recipe:

• 1 serving of natto (50 g)
• 1 tablespoon finely chopped spring onion
• 1 tablespoon of dried bonito flakes (katsuobushi)
• 1 teaspoon of soy sauce
• Karashi (Japanese mustard), according to your preferences

For an even more fragrant touch, add a few shiso leaves if you have them on hand.

Modern and original ideas

Want to innovate? Try some new takes on natto. For example, French chef Nicolas Pujol offers a natto omelet, a bold blend of flavours.

This quick and easy preparation (15 minutes) is ideal for discovering natto now from a different angle.

Natto can also enrich European or international dishes. Here are a few ideas:

• Add it to cacio e pepe pasta, with Parmesan cheese and broccoli.
• Add it to a gratinated onion soup for a surprising taste.
• Use it as a plant-based alternative to cheese in a burger.

These options show how well natto can be incorporated into a variety of cuisines.

Pairings with drinks and food

To accompany your dishes, try a matcha latte. Its slight bitterness and earthy notes pair perfectly with the flavours of natto, whether in classic or modern recipes.

For a successful homemade matcha latte:

• Opt for culinary grade matcha.
• Sweeten lightly with maple syrup or honey.
• Try different plant-based milks such as almond, oat, or coconut.

This combination will bring out the subtle and complex flavours of natto.

Hi, I'm Valentin! Our story in Japan led me to discover this exceptional matcha. 🍵✨

Where to buy natto in the US

Discover now where to buy natto in France and how to preserve its features after purchase.

Points of sale

Natto is available in the US, both online and in stores. For those searching for local products, some US producers offer homemade natto.

The online grocery store Umai, for example, offers "Natto du Dragon," an organic artisanal product made in France. Sold at $5.95 for 150 g, this natto is fresh, unfrozen, and prepared on an order basis.

For enthusiasts of Japanese brands, several options are available:

Specialized sites such as ACEMARTmall Paris and JapanMarket.fr also offer a wide selection of natto. You can find them in the "Soy Paste" or "NATTO & VEGETABLES" sections.

Storage and quality advice

Proper storage is essential to preserve the taste and benefits of natto.

Recommended storage conditions:

• Ideal temperature: 4 °C
• Shelf life in the refrigerator (not opened): 3 to 4 weeks
• After opening: 3 to 7 days

Good quality natto should have a light, uniform colour. An overly strong ammonia smell (more than 130 mg/100 g) may indicate inferior quality.

Tips for storing natto at home:

• Store it in the coldest part of the refrigerator, where the temperature remains stable.
• Use an airtight container to prevent odors.
• If you freeze it, wrap it carefully and note the date.
• Thaw it slowly by leaving it in the refrigerator overnight.

These precautions will help you fully enjoy this Japanese dish while reaping its nutritional benefits.

Getting started with natto for beginners

To start enjoying natto, it is advisable to start slowly, in small quantities. Hikiwari natto, with its crushed beans and smoother taste, is ideal for beginners.

A classic way to taste it is to mix it with hot rice, an egg (raw or fried), and spring onions. Add a teaspoon of sesame oil, 1 to 2 teaspoons of rice vinegar, and a little soy sauce to enhance the flavours. Mix the natto for about 60 seconds in the same direction to achieve its typical stringy texture.

If you find the smell too strong, try Mizkan Niowanatto, which is known for its more subtle aroma. You can also add it to hot dishes, such as omelets, to soften their texture and taste.

For variety, try adding it to:

• Pasta with a drizzle of olive oil
• Crunchy salads
• Avocado toast

These ideas allow you to explore different ways to enjoy natto while taking advantage of its nutritional qualities.