Japanese · breakfast, lunch
Natto Gohan with Kimchi and Green Onion
Video by Sudachi | Japanese Recipes | Yuto Omura on YouTube · Open on YouTube
- Pescatarian
- Gluten-free with a swap: Natto sauce packets usually contain wheat-based soy sauce; use tamari instead to keep it gluten-free
- Dairy-free
- Nut-free
Contains: Gluten, Fish, Soy. Check labels on stock, sauces and spice mixes.
Two ferments in one quick bowl: the natto and kimchi with rice give about 13 g protein, 3.5 g fibre and a quarter of a day's iron for about 300 kcal, with under 3 g sugars and moderate salt (about 400 mg sodium).
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 6
Method
Tap a time to watch that step in the video.
- Put 150 g warm cooked rice in a bowl. 3:51
- Open the natto, lift out the sauce packets and peel off the plastic film. Whisk the beans fast with chopsticks at least 50 times (ideally about 150) until light, foamy and stringy, before adding any sauce. 2:47
- Add the sauce packet, the mustard if you like, and the chopped green onion, and mix well. 3:19
- Spoon the natto over the rice, pile the kimchi on top and eat straight away. 5:16
Tip. Sudachi's other favourite toppings: 1 tbsp grated daikon, ¼ avocado, a pasteurised egg yolk, or 1 tbsp tempura flakes. Hikiwari (crushed) natto is milder for first-timers. Kimchi usually has fish sauce; use a vegan kimchi for a vegan bowl.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 1
Where the energy comes from one serve
- Net carbs 64%
- Protein 19%
- Fat 17%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 91% of the 46 g of net carbs come from the japanese short-grain rice. To cut carbs, try cauliflower rice instead, or half and half.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High30%
16 µg a serve, mostly from japanese short-grain rice (74%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Iron High27%
4.9 mg a serve, mostly from natto (79%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin K High25%
30 µg a serve, mostly from natto (34%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Zinc High20%
2.2 mg a serve, mostly from natto (62%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Magnesium Source19%
78 mg a serve, mostly from natto (67%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Omega-3 Source18%
0.3 g a serve, mostly from natto (93%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B6 Source11%
0.2 mg a serve, mostly from japanese short-grain rice (40%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium Source10%
450 mg a serve, mostly from natto (73%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium Source10%
125 mg a serve, mostly from natto (78%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Show the other 6
Vitamin C8%
6.8 mg a serve, mostly from natto (86%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate6%
23 µg a serve, mostly from kimchi (49%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin E1%
0.1 mg a serve, mostly from japanese short-grain rice (52%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A0%
3.6 µg a serve, mostly from green onion (69%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
You might also like
Cauliflower Rice Sushi Rolls with Salmon and AvocadoJapanese · 304 kcal · 15 g protein
Classic Miso Soup with Tofu and WakameJapanese · 72 kcal · 5.7 g protein
Kenchinjiru (Japanese Tofu and Root Vegetable Soup)Japanese · 225 kcal · 12 g protein
Saba Shioyaki (Salt-Grilled Mackerel)Japanese · 322 kcal · 29 g protein
Salmon Onigiri (Japanese Rice Balls)Japanese · 235 kcal · 10 g protein
Shiozake (Japanese Salt-Cured Grilled Salmon)Japanese · 165 kcal · 18 g protein
Recipe and video by Sudachi | Japanese Recipes | Yuto Omura; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.