Bento no. 19: Salmon furikake and frozen tofu nuggets


Bento contents:

  • 1 cup (about 220ml) sprouted brown rice (220cal)
  • 2 Tbs. salmon furikake or flakes, 1sp. gomashio (60cal)
  • Tofu nuggets made from about 2/3rds block (200g) of soft tofu (160cal)
  • Carrots and celery cooked in bouillon (30cal)
  • Steamed asparagus spears (20cal)

Total calories (approx): 490 (how calories are calculated)

Time needed: 5-10 minutes in the morning, 20-30 previously

Type: Japanese

This is an almost completely make-ahead bento. It uses these staples that I’ve shown you how to make previously:

  • Salmon furikake or flakes, that can be made 1 to 2 weeks in advance
  • Poached frozen tofu made into mini-cutlets. I’ve called them nuggets here because I cut them fairly small. The tofu keep in the cooking broth for a few days, and the nuggets or mini-cutlets can be made the night before. I even used the vegetables that I used to make the poaching liquid.
  • Gomashio (sesame salt), which can be made up to a month before.

To this I added cut up steamed asparagus, which was just set aside from the asparagus cooked for dinner the night before.

All you have to do then is to stuff everything into your bento box, and you’re done! If you use frozen rice you have even less work to do. So all it takes is 5 to 10 minutes in the morning.

Here is the bigger portion dude-ish version of the same bento:


The soup-vegetables are a bit moist, so they are in a paper cup to stop the tofu nuggets from getting soggy. You can bring along a small squeeze bottle for the tofu if you want to, or do what I did and tuck in a small sliver of lime or lemon to squeeze over the tofu and the asparagus.

To turn this into a vegan bento

Just use gomashio or another vegan/vegetarian furikake instead of the salmon.

Stash, stash, stash!

I hope by now you do see how building up a stash of johbisai or staples can help to put together a bento box with lots of variety inside, without having to spend too much time in the morning!

What if you haven’t had time to build up a stash yet though? Never fear…next time I’ll feature a bento that only uses freshly made ingredients (except for the rice), and takes only 15 minutes.

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lovely (nice choice and balance of colours), healthy and tasty!

Those are both so pretty, so

Those are both so pretty, so colorful! You’re making me start to crave asparagus, even though it’s a couple of months till we get any from our garden.


yeah…I felt a tiny bit guilty about using the asparagus (imported from Mexico!) but…there’s only so much broccoli we can take! I can’t wait for real asparagus season tho..

Re: Bento no. 19: Salmon furikake and frozen tofu nuggets

Hi there - I'm just about to embark on bento & wondered do you heat these up in a m-wave at lunchtime or eat them cold?

Hungry just reading this!

Re: Bento no. 19: Salmon furikake and frozen tofu nuggets

All the bentos on this site, unless specified otherwise, are meant to be eaten at room temperature and taste good, although most (like this) can be heated up if preferred and there is access to a microwave.

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