Avocado Natto Bowl

Avocado Natto Bowl Recipe - Japanese Cuisine

Region / culture: Japan | Preparation time: 30 minutes | Cooking time: 20 minutes | Servings: 2

Introduction

The Avocado Natto Bowl is a delightful fusion of Japanese and Western ingredients, creating a nutritious and flavorful dish that's both refreshing and satisfying. This recipe combines the creamy texture of avocado with the unique taste of natto (fermented soybeans), complemented by the crispness of fresh vegetables and the umami-rich seaweed stock. It's a perfect meal for those looking to explore the depths of Japanese cuisine while enjoying familiar textures and flavors.

History

The Avocado Natto Bowl is a modern creation that reflects the growing trend of incorporating traditional Japanese ingredients into Western-style dishes. Natto, with its long history in Japan as a health food, and avocado, a relatively recent but popular addition to the Japanese diet, come together in this recipe to offer a dish that is both innovative and deeply rooted in nutritional wisdom. This dish represents a culinary bridge between cultures, showcasing how global ingredients can harmonize in a single, delightful recipe.

Ingredients

1 avocado
10 okra
100 g cucumber
6 mini tomatoes
2 packages chopped natto
1 sheet nori sushi seaweed
260 g white rice
40 g other rice
24 g soy sauce
2 g wasabi

Seaweed stock

1 kelp leaves
1 cup water

How to prepare

Cook the rice.
Cook the okra in boiling water for about 20 seconds. Chop 8 of them and slice 2 for decoration.
Cut the cucumber into 5 mm cubes.
Cut the mini tomatoes into 8 pieces each.
Mix the natto well.
By hand, break the nori sheet into small pieces.
Mix all the above ingredients and leave them in the fridge to cool.
Mix soy sauce, 40 ml of seaweed stock, and wasabi. Leave it in the fridge to cool.
Just before serving, cut the avocado into cubes to prevent discoloration.
In a bowl, serve some cooked rice and add soy sauce and wasabi on top.
Garnish with okra and some wasabi.
Make a seaweed stock by immersing several pieces of kombu (thick kelp leaves) in cool water and let it sit overnight.

Variations

Consider adding or substituting ingredients based on preference or availability:
Substitute brown rice for a whole-grain option.
Add shredded carrots or radishes for extra crunch and color.
Incorporate a drizzle of sesame oil for a nutty flavor.

Cooking Tips & Tricks

To maximize the flavors and textures in this dish, consider the following tips:

- Use ripe avocados for a creamy texture.

- Rinse natto under cold water before use to reduce its pungent smell.

- Chill the vegetables and natto mixture before serving to enhance its refreshing taste.

- Prepare the seaweed stock a day ahead to allow the flavors to deepen.

Serving Suggestions

Serve the Avocado Natto Bowl chilled, garnished with sliced okra and a sprinkle of sesame seeds for added texture and flavor. It pairs well with a side of miso soup or a light green salad for a complete meal.

Cooking Techniques

The key techniques in this recipe include boiling (for the okra), chopping (for the vegetables), and mixing (for the natto and rice mixture). Each step is designed to preserve the integrity and flavor of the ingredients, ensuring a delightful eating experience.

Ingredient Substitutions

For those with dietary restrictions or preferences, consider the following substitutions:

- Tamari or coconut aminos for a gluten-free soy sauce alternative.

- Quinoa or cauliflower rice for a lower-carb rice option.

Make Ahead Tips

Most components of this dish can be prepared ahead of time:

- Cook the rice and chill it in the fridge.

- Prepare the seaweed stock and store it in the refrigerator.

- Chop the vegetables and keep them in an airtight container.

Presentation Ideas

Serve the Avocado Natto Bowl in a traditional Japanese donburi bowl or a deep dish to showcase the layers of ingredients. Garnish with a few drops of soy sauce and wasabi on top for an elegant finish.

Pairing Recommendations

This dish pairs well with a light, crisp white wine such as Sauvignon Blanc or a cup of green tea, which complements the fresh flavors without overpowering them.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to two days. It's best enjoyed cold, but if you prefer it slightly warm, gently mix the rice and vegetables (excluding avocado) and heat them in the microwave. Add fresh avocado before serving.

Nutrition Information

Calories per serving

Each serving of the Avocado Natto Bowl contains approximately 400-500 calories, making it a suitable option for a filling meal that supports energy levels without being overly calorific.

Carbohydrates

This dish provides a balanced amount of carbohydrates, primarily from the rice and vegetables. The white and other rice varieties offer quick energy, while the fiber in the vegetables and natto helps to moderate blood sugar levels. Overall, this dish is a good source of complex carbohydrates.

Fats

Avocado is the main source of fats in this recipe, providing heart-healthy monounsaturated fats. Natto also contributes a small amount of polyunsaturated fats, including omega-3 fatty acids, which are beneficial for heart health.

Proteins

Natto is an excellent source of plant-based protein, making this dish particularly appealing to vegetarians and vegans. The combination of natto and rice also ensures a complete protein profile, providing all the essential amino acids your body needs.

Vitamins and minerals

This bowl is rich in vitamins and minerals, thanks to the diverse ingredients used. Avocado is a great source of vitamins C, E, K, and B-6, as well as folate and magnesium. Natto is high in vitamin K2, which is important for bone health, and the vegetables contribute various antioxidants and minerals.

Alergens

The primary allergens in this recipe are soy (from natto and soy sauce) and gluten (from soy sauce). Individuals with soy or gluten sensitivities should take caution or seek alternative ingredients.

Summary

Overall, the Avocado Natto Bowl is a nutritionally balanced dish that provides a good mix of macronutrients, essential vitamins, and minerals. It's high in beneficial fats and plant-based protein, making it an excellent choice for those looking to maintain a healthy diet.

Summary

The Avocado Natto Bowl is a testament to the versatility and nutritional benefits of combining traditional Japanese ingredients with modern culinary techniques. This recipe not only offers a delicious and satisfying meal but also provides a rich array of nutrients that support overall health. Whether you're a long-time fan of Japanese cuisine or looking for a new way to enjoy these ingredients, this dish is sure to delight your palate and nourish your body.

How did I get this recipe?

The first time I saw this recipe, I was captivated by its flavors. It was a warm summer day when my dear friend, Mrs. Tanaka, invited me over for lunch. As soon as I walked into her kitchen, I could smell the fragrant aroma of the avocado natto bowl she was preparing.

Mrs. Tanaka was a wonderful cook, and her dishes always had a unique twist to them. She explained to me that natto, a traditional Japanese dish made from fermented soybeans, was an acquired taste but had numerous health benefits. She mixed it with creamy avocado, fresh vegetables, and a flavorful dressing to create a refreshing and satisfying meal.

I watched intently as she prepared the ingredients, chopping the avocado into perfect cubes and mixing it with the sticky natto. She added thinly sliced cucumbers, shredded carrots, and crisp lettuce to the bowl, creating a colorful and appetizing dish.

As we sat down to eat, Mrs. Tanaka explained to me how she had learned to make the avocado natto bowl from her grandmother, who had passed down the recipe through generations. She told me stories of her childhood, spent in the kitchen with her grandmother, learning the secrets of traditional Japanese cooking.

I was inspired by Mrs. Tanaka's passion for food and her deep connection to her cultural heritage. I knew that I had to learn how to make the avocado natto bowl for myself. Mrs. Tanaka graciously shared her recipe with me, and I eagerly began experimenting in my own kitchen.

I sourced the freshest ingredients I could find, carefully selecting ripe avocados, crisp vegetables, and high-quality natto. I followed Mrs. Tanaka's instructions, mixing the ingredients together with a delicate hand and allowing the flavors to meld together.

The first time I made the avocado natto bowl, I was transported back to Mrs. Tanaka's kitchen, surrounded by the warmth and love of her cooking. The dish was a perfect balance of textures and flavors, with the creamy avocado complementing the savory natto and crisp vegetables.

I shared the avocado natto bowl with my family, who marveled at the unique combination of ingredients and the delicious taste. They couldn't believe that I had made such a flavorful and healthy dish, and they asked me to make it again and again.

As I continued to perfect the recipe, I added my own twist to it, experimenting with different seasonings and toppings to create new variations of the avocado natto bowl. Each time I made the dish, I felt a sense of pride and accomplishment, knowing that I was carrying on the tradition of my dear friend and her grandmother.

The avocado natto bowl became a staple in my kitchen, a go-to meal that I could whip up quickly and easily. It was a dish that brought my family together, sharing stories and laughter over a delicious and nutritious meal.

I often think back to that day in Mrs. Tanaka's kitchen, watching her prepare the avocado natto bowl with such care and precision. I am grateful for her generosity in sharing her recipe with me, and for inspiring me to explore new flavors and techniques in my own cooking.

In the end, the avocado natto bowl is more than just a dish to me. It is a symbol of friendship, tradition, and the joy of sharing good food with loved ones. And every time I make it, I am reminded of the special bond that brought this recipe into my life.