Why Eat Fermented Soybeans?
Fermented soybeans are not only delicious but also offer a range of health benefits. The fermentation process increases the bioavailability of nutrients, making them easier for the body to absorb. They are an excellent source of probiotics, which support gut health, and are rich in protein, vitamins, and minerals. From the pungent, sticky natto to the savory, salty miso, these foods provide complex flavor profiles that can enhance any dish.
Popular Types of Fermented Soybeans and How to Use Them
Natto
Natto is a traditional Japanese food made from whole soybeans fermented with Bacillus subtilis. It is known for its distinct stringy, slimy texture and a strong, pungent aroma. Many find the flavor and texture challenging at first, but it is beloved for its health benefits. The most common way to eat natto is by serving it over steamed rice with a dash of soy sauce, karashi mustard, and chopped scallions. It can also be mixed into scrambled eggs, rolled into sushi, or added to soups.
Miso
Miso is a paste made from soybeans, salt, and koji (a fungus) that has been fermented. The flavor and color vary widely depending on the ingredients and fermentation time. Shiro (white) miso is light and sweet, while akamiso (red) miso is saltier and more pungent. Miso is incredibly versatile and can be used in more than just the classic miso soup. Here are some popular uses:
- Miso Soup: The most traditional use, simply dissolved in dashi broth with seaweed and tofu.
- Glazes and Marinades: Miso paste creates a delicious, savory glaze for fish, chicken, or vegetables.
- Salad Dressings: Whisking miso with rice vinegar, oil, and a touch of sweetener makes a fantastic dressing.
- Condiments: Use it in sauces for ramen or as a savory spread on toast.
Tempeh
Originating from Indonesia, tempeh is a firm, cake-like product made by fermenting cooked soybeans with a starter, usually Rhizopus oligosporus. Unlike natto and miso, tempeh has a nutty, earthy flavor and a dense, chewy texture. Because of its firmness, it holds up well in a variety of cooking methods. It's an excellent protein source for vegetarian and vegan diets.
To prepare tempeh:
- Steaming: To reduce any bitterness, steam tempeh for 10-15 minutes before cooking.
- Marinating: Marinate cubes or slices of tempeh in a flavorful sauce to impart flavor.
- Frying: Pan-fry marinated tempeh until golden brown and crispy. It can also be baked or grilled.
Fermented Black Beans (Douchi)
Commonly used in Chinese cuisine, these are black soybeans that have been salted and fermented. They have an intensely salty, pungent flavor and are often used as a flavoring agent in sauces for stir-fries, steamed dishes, and marinades. They are typically rinsed before use to remove excess salt.
Comparison of Common Fermented Soybeans
| Feature | Natto | Miso | Tempeh | Fermented Black Beans |
|---|---|---|---|---|
| Origin | Japan | Japan | Indonesia | China |
| Form | Whole beans, sticky | Paste | Firm cake | Whole beans, salty |
| Flavor | Pungent, nutty | Salty, savory (variety) | Nutty, earthy | Intensely salty, pungent |
| Texture | Sticky, slimy | Smooth | Firm, chewy | Soft, salty |
| Best Uses | With rice, in soups | Soups, glazes, dressings | Frying, grilling, stir-fries | Sauces, marinades |
| Probiotic Count | High | Medium | Medium | Low to Medium |
Healthy and Creative Ways to Use Fermented Soybeans
- Make a nutrient-dense breakfast: Mix natto with rice and a raw egg, or scramble tempeh with vegetables for a hearty meal.
- Create umami-rich sauces: Use miso paste to create a creamy pasta sauce or a flavorful dressing for roasted vegetables.
- Elevate your stir-fries: Add fermented black beans or crumbled tempeh to stir-fries for a protein boost and depth of flavor.
- Build a better bowl: Use cubed, fried tempeh as a protein topping for grain bowls or salads.
- Boost your broth: Stir a spoonful of miso paste into any broth-based soup to instantly deepen its flavor. You can learn more about the nutritional benefits of fermented foods from the Harvard T.H. Chan School of Public Health.
Conclusion: Embrace the Umami
Fermented soybeans, in their various forms, offer a fantastic way to add complex flavors and valuable nutrients to your diet. Whether you are adventurous enough to try the unique texture of natto or prefer the more familiar taste of miso or tempeh, there is a fermented soybean product for every palate. By incorporating these traditional ingredients into your cooking, you can explore new culinary horizons while benefiting from their gut-friendly properties. Don't be afraid to experiment and find your favorite way to enjoy these savory delights.
