vegetarian

Vegetarian Cake Provençal With Kinako

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Throughout Provence, especially in the colder months, you often encounter stalls at the markets selling golden loaves of goodness called Cake Provençal. They look just like pound cakes or what we might call in the U.S. ‘quickbreads’, but they are made with savory ingredients. They usually contain cheese, olives, sautéed vegetables, ham, sausage, herbs and so on. They are great at dinnertime,for picnics and of course (since it’s on this site) for not-Japanese bento lunches. Here are some that were on sale at a market in Nyons (in the Drôme Provençal) last December.

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They are made exactly like sweet cakes, but this being the land of olive oil they use that instead of butter. My version here is a bit light on the olive oil (some cakes that I’ve tried are almost dripping with oil). I’ve added a very non-Provencal ingredient, kinako (toasted soy bean flour), to add nuttiness as well as protein. You could use chickpea flour instead of the kinako. A piece or two, or three or four, of this cake makes a great vegetarian bento, on its own or with a salad or raw vegetables packed along. You can also make very interesting sandwiches with it. (Try Boursin cream cheese with watercress.)

I made mine in a square baking or brownie pan instead of the traditional loaf pan, since I like to cut it into little squares, but you could make it in a loaf pan too. It freezes very well, which makes it a great ‘freezer stash’ item. continue reading...

Bento no. 60: Breakfast and Lunch Combo Bento With Lentil Snacks

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Bento Contents:

Breakfast:

  • 1/2 cup muesli, 150 cal
  • About 2 Tbs. dried cranberries, 60 cal
  • 1/2 container (90g) Greek yogurt, 75 cal

Total calories for breakfast (approx): 285

Lunch:

  • 6 Spicy Lentil Snacks, 270 cal
  • Carrot sticks from 1 medium carrot, 30 cal
  • 1/2 container (90g) Greek yogurt with spices, 75 cal
  • Some greens, 5 cal

Total calories for lunch (approx): 380 (how calories are calculated)

Time needed: 5-10 minutes in the morning - mainly just packing things up (You could pack the whole bento the night before; this bento will not suffer much in quality.)

Type: Vegetarian, not Japanese, 2-in-1 continue reading...

Bento no. 59: Vegan Fried Rice Bento, Somewhat Macrobiotic

Bento contents:

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Total calories (approx): 390 (how calories are calculated)

Time needed: 10-15 minutes in the morning

Type: Vegan, Japanese, rather macrobiotic continue reading...

Spicy Lentil Snacks With Sesame Seeds

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A variation on an old personal favorite, these lentil snacks are packed with protein and are a great vegan item for non-Japanese bento boxes. continue reading...

Natto or Tempeh Fried Rice

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This week, I’m aiming to make all of my bentos vegan or vegetarian. One reason is simply to have more vegan/vegetarian bento recipes up here! But the other more personal reasons are that, first of all, vegan/vegetarian meals often cost less than meat-centric meals, especially here in Switzerland where even the inexpensive cuts of meat and poultry are not so. The other is just for health; I often feel so much better when I’ve had a vegan bento.

This fried rice is a meal unto itself. There are some finely chopped vegetables as well as hijiki seaweed, and high quality protein in the form of brown rice and natto, those infamous sticky fermented soy beans. I have been hesitant about featuring natto-based recipes here or on Just Hungry, but I was pleasantly surprised to learn that quite a few people actually do like it. Natto is an excellent and easily digestible source of protein, and when it’s cooked like this all of the gooey stickiness of it disappears. If you prefer though, you can substitute crumbled tempeh or even shelled edamame. continue reading...

Root vegetables and tofu stewed in miso sauce (a vegan one-pot meal)

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(On the forum and elsewhere, I frequently hear vegans lamenting the lack of vegan protein-rich dishes. Such dishes do exist in traditional Japanese cooking, and I try to introduce them to you. Not all dishes are that simple to make, though if you read through the recipes they aren’t really that hard. Anyway, here’s one vegan one-pot dish that is good hot or cold, so is very suited to bentos.)

There are all kinds of stewed dishes in Japanese cooking, called something-ni (煮). Collectively these are called 煮物 - ninomo. This is sort of a vegan variation on a classic nimono called chikuzen-ni (筑前煮), which is a staple of the New Year period and the winter months.

Chikuzen-ni gets its umami from chicken pieces and a rich dashi made from konbu seaweed and lots of katsuobushi, dried bonito flakes. Here I’ve skipped the dashi (though you could use vegan dashi for even more flavor), but I’ve used one of my favorite vegan proteins, atsuage or thick fried tofu, and added a lot of umami by using shiitake mushrooms, leek, and miso to finish. There are three kinds of root vegetables in this: taro root (satoimo 里芋 in Japanese), lotus root (renkon 蓮根)and carrots, so it’s full of fiber and nutrition and is a fairly complete vegan meal. I used it for a bento last week, and found it very filling. (I meant to use the leftovers for another bento round at least, but it got eaten up by someone…)

If you can’t get a hold of taro roots or dislike the slightly slimy texture, substitute boiling potatoes (the kind you use for potato salad, not baking potatoes). If you can’t get lotus roots, just leave them out and use more carrots.

This is not a quick recipe, but you can make a potful of it and can last you for several days of bentos and other meals. continue reading...

Vegan Turnip Cake or Daikon Radish Cake

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Turnip cake or daikon radish cake (law bock gaw in Cantonese, called daikon mochi (大根餅)in Japanese) is a staple of dim sum. It’s also part of the Chinese New Year feast. It is dense, a bit sticky, and very filling.

Traditionally it’s made from shredded white turnip, or more commonly from shredded daikon radish, rice flour, various shredded or chopped vegetables, plus dried shrimp, Chinese ham or bacon and/or sausage and so on, and it’s fried in lard. Given that it’s pretty good to eat hot or at room temperature, I tried making a vegan version, which could be the main protein in a vegan bento, or a combination protein-carb. I am pretty happy with the results.

I’ll show you two ways to make this. The first is the traditional method of putting the batter into a heatproof dish or mold and to steam it for about an hour, let it cool, and then slice the cake and fry the pieces. The second method omits the steaming stage and is a lot faster. Both methods yield little cakes that are dense, filling and mochi-like on the inside with a sweetness that comes from the shredded daikon radish, and crispy-salty on the outside.

It’s not exactly a quick recipe, though the second method is a lot faster. But you can make a lot of them at once and freeze the extras. Weekend project perhaps? continue reading...

Bento Filler: Orange Juice Carrots

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What, yet another carrot recipe? Well I do like carrots, and they are so handy - available year-round, cheap, and long-lasting in the refrigerator. This one may not look like much, but it tastes very interesting - a little sweet, a little sour, just a little bitter, with an underlying heat. This was originally presented as a dessert in one of my Japanese cookbooks (but I can’t for the life of me remember which one); the original had I believe maple syrup and/or honey in it, which I have mostly omitted. Instead I’ve added salt and a little soy sauce. It makes a nice contrasting accent in a bento, like a salad. Cutting the carrot slices into odd shapes is strictly optional. continue reading...