Natto no Yaki

Natto no Yaki is a comforting vegetarian Japanese baked dish that combines the unique flavors of natto with vegetables and a savory sauce, all baked to perfection. This dish is not only delicious but also packed with nutritious ingredients that make it a delightful meal option.

Ingredients

• Natto - 100 grams
• Cooked brown rice - 200 grams
• Spinach - 100 grams
• Carrot - 50 grams, grated
• Green onion - 2 stalks, finely chopped
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Miso paste - 1 tablespoon
• Nutritional yeast - 2 tablespoons
• Panko breadcrumbs - 30 grams
• Sesame seeds - 1 tablespoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Preheat the oven to 180°C (350°F).
2. In a mixing bowl, combine the natto, cooked brown rice, grated carrot, spinach, and chopped green onion.
3. In a separate small bowl, whisk together soy sauce, sesame oil, miso paste, and nutritional yeast until smooth.
4. Pour the sauce over the rice and natto mixture, and stir until everything is well combined. Season with salt and black pepper to taste.
5. Transfer the mixture into a lightly greased baking dish and spread it evenly.
6. Sprinkle panko breadcrumbs and sesame seeds on top for a crunchy texture.
7. Bake in the preheated oven for 20 minutes, or until the top is golden brown.
8. Remove from the oven and let it cool for a few minutes before serving.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 50 g
• Fiber: 8 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.2 L

Health Benefits

• Rich in protein from natto and brown rice.
• High in fiber from vegetables, promoting digestive health.

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