Asian Fermented Superfoods Packed with Goodness & Flavour

Asians have mastered the art of preserving foods, long before refrigeration was invented. Fermentation is one such method. In fact, the oldest record of fermented foods dates back to ancient China, around 7000 BCE!

Today, signature wines like Japanese Sake and Korean Makgeolli, as well as essential cooking sauces like soy sauce, vinegar and oyster sauce, are all made through traditional fermentation techniques. Beside those, there’s also a myriad of fermented foods that serve as condiments, flavouring and even dishes on their own.

Fermented VS Pickled

Fermented foods and pickles are equally common in Asian cuisines, both enjoyed for their flavours and health benefits.

So, what’s the difference?

Broadly speaking, pickled foods are preserved in an acidic brine that turns them crunchy with a sour zest.

On the other hand, fermentation typically uses moulds or ingredients with benevolent microorganisms, such as yeast and Japanese koji. The process breaks down the carb and glucose in the food and transforms them into enriched properties, enhancing the food’s nutrients and flavours.

Staple Asian Fermented Superfoods

Many Asian fermented foods have been scientifically proven to provide a rich combo of vitamins, minerals, antioxidants and probiotics—which are natural good bacteria in our gut that can greatly improve digestion, bolster our immune system, and contribute to overall health.

So, why not add them to your diet? Here are some delectable Asian fermented foods you should try!

Korean Kimchi

The soul food of Korean cuisine, Kimchi embodies the signature spicy, tangy, sweet and savoury flavours in every bite. Enjoyed as an appetizer, side-dish, and taste-booster for pancakes, fried rice and many more. You can easily make your own fresh Kimchi with our step-by-step guide!

Korean Doenjang & Gochujang

Korean flavouring pastes comes in 2 main variants: Richly savoury Doenjang and spicy Gochujang. Both are made by keeping fermented soybean with brine in large earthen jars over months, with chilli added to the latter. Doenjang and Gochujang are used in a variety of delicious Korean delights. Check them out in our recipes collection!

Japanese Miso

Miso is Japanese fermented soybean paste with a rich earthy savoury taste. Most commonly used to make the signature miso soup, served in every Japanese household and restaurant. Koji is the key ingredient to make miso—a culture of steamed white rice with an aerobic fungus mould which ferments the soybeans over time. Miso is packed with goodness, comes in a range of nuanced flavours, and can yummify more dishes besides the classic soup.

Japanese Natto

Gooey, funky, nutty and savoury, Japanese Natto is made from whole soybeans steamed-cooked and fermented with Bacillus Subtillis bacteria culture. Often served with rice, the strong funky smell makes enjoying Natto an acquired taste. But it’s actually a superfood that’s high in protein, calcium, iron, vitamins, zinc, potassium, probiotics and more! 

Chinese Pao Cai

Pao Cai means ‘soaked vegetables’ in Chinese. A general category of veggies soaked in brine, which allows for natural lactic acid microbes to grow and ferment them, transforming them into crunchy treats with a wine-like taste. Pao Cai comes in a wide variety of veggies including cabbage, wombok, radish, mustard greens, carrots, daikon, ginger, cowpea and more; and thus features a selection of savoury, sweet, sour, bitter, and spicy flavours. Pao Cai is enjoyed as a side-dish to jazz up a meal, stir-fried with meats and seafood, or used to flavour warm, hearty soups. The savoury and lightly spicy preserved mustard green is a common Pao Cai. Try it in a cozy steamed minced pork special, or this easy pork belly stir-fry.

Indonesian Tempeh

Tempeh is fermented soybean cakes, typically cut into wafers for cooking. A traditional Indonesian staple with an earthy, nutty taste. Delicious in deep fry, stir fry, salad and braised dishes of various flavours. Fermented with the Rhizopus Oryzae fungus, tempeh is especially rich in Vitamin B12, proteins and dietary fibre. Next to tofu, tempeh is considered one of the best plant-protein foods in the world, and has spread beyond Indonesian cuisine. Come savour the goodness with our tempeh recipes collection!

More Tasty Asian Goodness

Nutrition, flavour and fulfilment are often the core tenets of Asian cuisines, exemplified by their staple foods, cooking methods, and diversity of ingredients, including fermented foods. Come discover the 6 aspects that make Asian cooking so wholesome!