Make Probiotic-Rich Natto Easily with an Instant Pot

What is Natto?

Natto is a traditional Japanese food made from fermented soybeans. It has a sticky, slimy texture and a strong, cheese-like flavor. Natto is rich in protein, vitamins, and probiotics that offer various health benefits.

The History of Natto

Natto has been popular in Japan for over 1,000 years. Its origins are unclear, but some believe natto was discovered by accident when soybeans were stored with rice straw, which contains the bacteria Bacillus subtilis. This bacteria caused the soybeans to ferment, creating natto.

Today, producers make natto by steaming soybeans and adding the Bacillus subtilis bacteria. The beans ferment for 12 to 24 hours in warm conditions until they develop the distinctive sticky texture and smell of natto.

The Making of Natto Using an Instant Pot

Traditionally, natto is made by fermenting soybeans with rice straw containing B. subtilis bacteria. However, you can easily make homemade natto in an Instant Pot using a natto starter containing this bacteria.

To make natto in an Instant Pot you will need:

• 1 cup soybeans
• Water
• Natto starter/bacteria
• Instant Pot

Steps:

1. Soak soybeans for 8 hours, then rinse and drain them
2. Place soaked beans into Instant Pot and fill with water until beans are covered
3. Close Instant Pot lid, select "Pressure Cook" and set time for 40 minutes
4. When cooking is complete, let pressure release naturally for 10 minutes
5. Carefully drain hot beans and transfer to a bowl
6. Allow beans to cool to less than 100°F
7. Mix in natto starter according to package instructions
8. Transfer beans to a glass container, cover with lid, and let sit for 12-24 hours
9. Once fermented, store natto refrigerated for up to one week

Health Benefits of Natto

As a fermented food, natto provides several science-backed health benefits:

High in Protein

Natto is rich in protein due to its main ingredient - soybeans. Just half a cup provides over 15 grams of protein, providing all of the essential amino acids.

Packed with Probiotics

The fermentation process allows healthy bacteria called Bacillus subtilis to proliferate. These probiotics support digestive and immune health.

High in Vitamin K2

Natto contains vitamin K2, a nutrient involved in proper calcium metabolism and bone health. Consuming natto may protect against osteoporosis and heart disease.

May Boost Heart Health

Compounds in natto soybeans called isoflavones may help lower blood pressure levels. The probiotics may also support healthy cholesterol levels.

How to Eat Natto

Natto has a distinct smell, sticky texture, and strong flavor that can seem unappetizing at first. Here are some tips for enjoying natto:

Mix with Mustard and Vegetables

Mix natto with mustard sauce, sliced green onions, and vegetables for a simple rice topping.

Toss with Noodles

Combine cooled natto with soba or udon noodles. Sprinkle on some bonito fish flakes for extra flavor.

Make with Sashimi

Pair sliced raw fish such as tuna or salmon sashimi with warm natto rice.

Blend into Dressing

Puree into a creamy salad dressing along with citrus juice, soy sauce, and olive oil.

Potential Safety Concerns

Natto is safe for most people to consume. However, there are some precautions to consider:

Allergy Warning

As natto is made from fermented soybeans, those with a soy allergy should avoid consuming it.

Vitamin K to Consider

The high vitamin K content means people taking blood thinners (anticoagulant medication) should exercise caution with natto due to possible drug interactions.

Pregnancy Safety

Always consult your doctor before consuming natto if pregnant or breastfeeding.

Give Homemade Natto a Try

Natto makes for an excellent probiotic-rich addition to your diet. Making tasty natto is now simple with an Instant Pot. Give this healthy Japanese superfood a try!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.