bento recipe

Bento no. 6: Assemble-your-own pita bread sandwich bento

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Bento contents:

  • 2 small pita breads (or use one regular size) (150cal)
  • 3 black bean vegan burgers (150cal)
  • Fruit salad containing 1/2 small apple and 1/2 small pear (120cal)
  • 1 container low-fat yogurt (60 cal)
  • Mixed salad - lettuce, carrots, red pepper, tomato (20 cal)
  • 1 tablespoon homemade preserves (about 50 cal)
  • Tzatziki salt

Total calories (approx): 550 cal (how calories are calculated)

Type: Sort of Middle-Eastern, bread based continue reading...

Bento no. 5: Black bean burger and mushroom rice vegan bento

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Bento contents:

  • Vegan mushroom rice, with 1 cup white rice (190 calories)
  • Black bean mini burgers with tomato sauce (250 calories)
  • Instant radish pickles (5 calories)
  • Blanched spinach (20 calories)

Total calories (approx.) 465 calories (how calories are calculated)

Time needed: 30 minutes total (20 the night before, 10 in the morning)

Type: Japanese vegan continue reading...

Bento no. 4: Portable, disposable picnic bento

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Bento contents:

  • 4 shiso onigiri with 1 1/2 cups brown rice (330 calories)
  • 2 ‘large’ hard boiled eggs (160 calories)
  • Mixed steamed vegetables (about 40 calories)

Total calories (approx): 530 calories

Time needed: 15-20 minutes

Type: Japanese picnic/hiking bento continue reading...

Bento no. 3: Spicy Korean-flavor noodles under 300 calories, for the 'day after'

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(click image to see larger version)

Bento contents:

  • Shirataki noodles, 1/2 to 1 pack (5-10 calories or so!)
  • Firm tofu, 1/2 block (about 90-100g) (100 calories)
  • Kochujang (Korean red bean paste) based marinade (10 calories)
  • Vegetables of your choice - green onions, garlic chives, ginger, garlic, peppers, cabbage, spinach, etc, with sesame oil (150 calories approx.)
  • A small apple (50 calories)

Total calories (approx.) for the noodles only: 270 calories; including the apple: 320 (how calories are calculated)

Time needed: 20 minutes

Type: Asian-fusion with mainly Korean flavors continue reading...

Bento no. 2: Chicken and vegetable donburi-style bento

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Bento Contents:

  • Brown rice (1 cup, 220 calories)
  • Chicken and vegetable stir-fry (250 calories)
  • Glazed baby carrots (50 calories)

Total calories (approx.): 520 calories (how calories are calculated)

Time needed: 15-20 minutes

Type: Japanese continue reading...

Bento no. 1: A basic bento in 20 minutes

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Bento contents:

  • Brown rice (1 cup, 220 calories)
  • Atsuage tofu (deep fried tofu) with green onions and oyster sauce (250 calories)
  • Quail egg (30 calories)
  • Blanched carrots and green beans (40 calories)
  • Black sesame seeds (5 calories)

Total calories (approx): 545 calories (how calories are calculated)

Time needed: 20 minutes

Type: Japanese continue reading...