Just Bento

Bento contents:

• 4 lower-calorie inarizushi with hijiki, 240 cal
• Stir-fried bean sprouts, red chili pepper and garlic chives, 60 cal
• Handful of frozen edamame, 50 cal

Total calories (approx): 360 (how calories are calculated)

Time needed: 5-10 minutes in the morning Type: Japanese, vegan continue reading...

Bento contents:

Stir-fried noodles consisting of:

• 2 cups sliced mixed vegetables - sweet and chili peppers, cabbage, enoki (straw) mushrooms, snow peas, green onion, fresh ginger, celery, approx. 60 cal
• Shirataki or konnyaku noodles, 5-10 cal

• 1/2 Tbs. sesame oil, 60 cal

• 4 vegan shuumai dumplings, 120 cal

Total calories (approx): 245 (how calories are calculated)

Time needed: 10 minutes in the morning (can also be made ahead)

Type: Spicy Asian, vegan continue reading...

• 1 cup (1 cup=220ml) white rice, 240 cal
• 1 cherry tomato and vegetable gratin with pesto, 110 cal
• Easy chili shrimp (4 med. shrimp), 60 cal
• Edamame, 10 cal
• Yukari (furikake made from umeboshi and red shiso leaves)

Total calories (approx): 420 (how calories are calculated)

Time needed in the morning: 10-15 minutes

Type: Japanese continue reading...

Bento contents:

• 1 1/2 US cups (approx. 6 oz / 170g) cooked cold soba noodles, 170 cal
• 1/2 cup dipping sauce (see soba noodles recipe), 15 cal
• Shrimp fritters (with 6 shrimp), 200 cal
• Cherry tomatoes, chopped green onion, 5 cal

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

Type: Japanese, noodles continue reading...

Bento contents:

• 1 U.S. cup or 5oz / 140g spelt pasta, 170 cal
• A few pieces of white flour pasta, 40 cal
• 1/4 cup or 1.75 oz / 50g frozen tuna salad with mayonnaise, 120 cal
• About 3/4 cup sweet pepper and onion confit with zucchini, 90 cal
• 1/2 Tbs. olive oil, 55 cal
• 3-4 black olives, 30 cal
• 1 boiled egg, 80 cal
• Lemon juice, cherry tomatoes, celery, parsley, 10 cal

Total calories (approx): 645 (how calories are calculated)

Type: Pasta salad! continue reading...

Bento contents, 2-tier bento (580ml capacity):

• 1 cup (1 cup=220ml) white rice, 240 cal
• 1 small piece salted salmon, 50 cal
• 1-egg tamagoyaki, 100 cal
• Approx. 1/2 cup sweet pepper and onion confit, 40 calories
• Blanched broccoli flowerets, 10 cal
• Blanched snow peas (mangetout) 5 cal
• Yukari (furikake made from umeboshi and red shiso leaves)

Total calories (approx): 445 (how calories are calculated)

Bento contents, 1-tier bento (670ml capacity):

• 1 cup (1 cup=220ml) white rice, 240 cal
• 2 small pieces salted salmon, 100 cal
• 1-egg tamagoyaki, 100 cal
• Approx. 3/4 cup sweet pepper and onion confit, 60 calories
• Blanched broccoli flowerets, 10 cal
• Blanched snow peas (mangetout) 5 cal
• Yukari (furikake made from umeboshi and red shiso leaves)

Total calories (approx): 515 (how calories are calculated)

Time needed for both: 10-20 minutes in the morning (depending on your assembly speed and neatness factor)

Type: Japanese, omnivore (salmon, egg)

This is a fairly standard, classic Japanese style bento. I make this type of bento far more than any other. I’ve already given instructions on how to make the individual pieces, but I thought it might be useful to see step-by-step how to pack a bento box properly, with an eye to the following:

• Presentation and attractiveness
• Calorie content
• Speed and ease

I’ve used two standard type bento boxes; a 2-tier model, and a 1-tier model with a divider. continue reading...

Bento contents:

• 2 okowa with chicken onigiri, containing approx. 1 cup of cooked sticky rice and 1 oz. / 30g chicken - 320 cal
• Tamagoyaki with chopped green onions, 1 egg’s worth - 100 cal
• Green beans with carrot and ginger, 40 cal

Total calories (approx): 460 (how calories are calculated)

Time needed: 10-15 minutes in the morning

Type: Japanese, omnivore (chicken, egg) continue reading...

Bento contents:

• 2 onigiri with salted salmon filling, each onigiri with about 1/2 cup (1 cup = 220ml) white rice (300 cal)
• 1/2 cup spicy miso marinated asparagus, 40 cal
• 3/4 cup stir-fried red pepper, onion and zucchini with fried tofu (atsuage), 100 calories
• A couple of slices of nori seaweed to wrap the onigiri
• A couple of cherry tomatoes, mainly for color

Total calories (approx): 450 (how calories are calculated)

Time needed: 15-20 minutes in the morning

Type: Japanese, omnivore (salmon, miso, fried tofu) continue reading...

Bento contents:

• 1 cup (1 cup = 220ml) bamboo shoot rice made with sprouted brown rice, 200 cal
• 1 1/2 cups asparagus, bamboo shoot and snow pea stir-fry, 70 cal
• 1 wiener cut into fish, 150 cal

Total calories (approx): 420 (how calories are calculated)

Time needed: 10 minutes in the morning

Type: Japanese, omnivore (wieners!) continue reading...

Bento contents: continue reading...

• Bite size shrimp and caper sushi, about 40 cal per piece
• Tamagoyaki (Japanese omelette), 3 eggs worth, cut into 12 pieces - about 30 cal per piece
• Cherry tomatoes
• Blanched snow peas or mangetout
• Carrot flowers
• Cherries (not shown)

Last time, I mentioned how I thought the Fit & Fresh™ Breakfast Chiller, which is decidedly not a bento box in the traditional sense, could serve as a bento box. I put this into practice with some leftovers. It doesn’t look that photogenic so I’m putting it in the also-ran category of bentos, but it’s here since I thought it might be useful to see how to use a container like this. continue reading...

Bento contents:

• 3/4 cup (1 cup = 220ml) brown rice, 170 cal
• 4 Tbs. Vegan dry curry made with soybeans, 200 cal
• Cucumber and cherry tomato salad with yogurt sauce, 40 cal
• Broccoli, 10 cal

Total calories (approx): 420 (how calories are calculated)

Time needed: 10 minutes in the morning

Type: Japanese-yohshoku, vegan (soybeans or tempeh) continue reading...

Bento contents:

• 3 individual portion shepherd’s pies, 360 cal
• 10 frozen edamame, 50 cal
• 1 Tbs. mayonnaise, 100 cal
• Broccoli florets, 10 cal
• Cornichons (pickles), 10 cal
• Cherry tomatoes, 40 cal

Total calories (approx): 570 (how calories are calculated)

Time needed: 5 minutes in the morning

Type: Not Japanese, omnivore (beef), frozen continue reading...

Bento contents:

• 3/4 cup (220ml) carrot rice, 140 cal
• 1 cup Vegan nikujaga (potatoes stewed with fried tofu), 200 cal
• Sautéed spicy lotus root, 140 cal
• Radishes, 5 cal

Total calories (approx): 485 (how calories are calculated)

Time needed: 10 minutes in the morning

Type: Japanese, vegan (tofu) continue reading...

Whenever I post a complete bento how-to I try to pick ones that have something unique or noteworthy about them. Of course I actually make a lot more bentos than I post about. Here are few that didn’t make the cut - the ‘also-ran’ bentos, with an explanation of why they didn’t make it to star status. continue reading...

Bento contents:

• 1 cup (220ml) zakkokumai, 160 cal
• 3 tuna tofu miso mini-burgers made with tuna packed in oil, 250 cal
• Red pepper and pak choy stir fry, 60 cal

Total calories (approx): 480 (how calories are calculated)

Time needed: 10-15 minutes

Type: Japanese, meatless (tuna) continue reading...

Bento contents:

• 3 large Samosa-like lentil snacks made without the bulgur, 180 cal
• Stovetop frittata with 2 eggs, broccoli, red pepper and onion, 240 cal
• Asparagus spears with 1 tsp. mayonnaise, 60 cal
• Strawberries, 35 cal

Total calories (approx): 515 (how calories are calculated)

Time needed: 15-20 minutes in the morning if you make everything in the morning

Type: Not Japanese, vegetarian (lacto-ovo) continue reading...

• 3/4 cup brown rice (220 cal)
• 1 egg in a treasure bag, cut into half (120 cal)
• 1/2 chikuwa (100 cal)
• poached carrot slices (40 cal)
• 1/3 cup Spring greens namul (40 cal)
• takuan pickles (5 cal)

Total calories (approx): 525 (how calories are calculated)

Time needed: 5 minutes in the morning for assembly

Type: Japanese, meat-free, gluten-free (see notes continue reading...

Bento contents:

• 1 cup vegan potato salad with extra tofu ‘mayonnaise’, 220 cal
• Mixed green salad with cherry tomatoes, 30 cal
• 1 medium apple, 60 cal

Total calories (approx): 310 (how calories are calculated)

Time needed: 5 minutes in the morning

Type: Salad, vegan, gluten-free continue reading...

Bento contents:

• 3/4 cup haiga-mai (wheat-germ rice) with sesame seeds, 100 cal
• 1/2 cup curried kidney beans with vegetables, 130 cal
• 3/4 cup vegan potato salad, 140 cal
• 1 umeboshi (pickled plum), 3 calories
• Raw carrot used as a divider, 5 calories

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

Time needed: 15 minutes in the morning, less if you make the kidney beans ahead

Type: Fushion, vegan, gluten-free continue reading...

(This is the web elf. This is one of the articles Maki instructed to post while she’s on the disabled list.)

Bento contents:

• 1 cup zakkokumai (mixed-grain rice, see this article), 160 cal
• 1/3 cup white beans with honey, 50 cal
• 2 mini tofu-meat burgers with red wine, ketchup and Worcestershire sauce (recipe), 160 cal
• Blanched spinach with sesame sauce (recipe), 40 cal

Total calories (approx): 410 (how calories are calculated)

Time needed: 15 minutes in the morning

Type: Japanese, omnivore (protein comes from beef, tofu and beans) continue reading...

Bento contents:

• 1 1/4 cups zakkukumai (mixed-grain rice, see this article), 200 cal
• ‘Vegan scallops’ made with komachibu and shiitake mushrooms (recipe), using 10 g of komachibu, 50 cal
• Carrot kinpira (recipe), about 1/3 cup, 50 cal
• Blanched spinach with soy sauce (recipe), 10 cal

Total calories (approx): 310 (how calories are calculated)

Time needed: 20 minutes in the morning if you make everything in the morning

Type: Japanese, vegan (shoujin ryouri style) continue reading...

Bento contents:

• 2 slices of whole wheat bread with dried cranberries and walnuts (approx. 240cal)
• Brebis cheese, about 60 g / 2 oz (approx. 100cal)
• Sweet pepper and onion confit, 3/4 cup (approx. 90 cal)
• Cut up mango and orange, 3/4 cup (approx. 50 cal)

Total calories (approx): 470 (how calories are calculated)

Time needed: 5-10 minutes in the morning

Type: Bread based, vegetarian (uses cheese) continue reading...

Bento contents:

• Parsley and shiso leaves in lemon-flavored sushi with 1 cup white rice cooked with white zakkoku mix (approx: 200cal)
• Lotus root slices (approx. 20 cal)
• Salted salmon, about 50 g / 1 3/4 oz (approx. 80 cal)
• Usuyaki tamago (thin egg omelette) (approx. 80 cal)

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

Time needed: 20 minutes in the morning, 10-15 the night before

continue reading...

Bento contents:

• Savory lotus root mini-cakes (approx. 150 cal)
• Pan-roasted red pepper and leek with peanut sauce (approx: 200 cal)
• Sweet chili jam (30 cal)
• Cucumber wedges (5 cal)
• Naval orange wedge (30 cal)

Total calories (approx): 415 (how calories are calculated)

Time needed: 20-30 minutes total

Type: Asian-fusion, vegan, gluten-free continue reading...

Bento contents:

• Bite size chicken kijiyaki (or teriyaki) made with 90g of thigh meat with the skin (210 cal)
• Blanched bean sprouts with umeboshi (5 cal)
• Blanched spinach (10 cal)
• Haiga-mai, or germ rice 150g or about 1 cup (170 cal)
• 1/2 of a tamagoyaki made from 1 egg (50 cal)

Total calories (approx): 445 (how calories are calculated)

Time needed: 15 minutes in the morning, 20 the night before

Type: Japanese

This is the ‘skinny bento’ featured in Skinny Bento vs. Not So Skinny Bento. continue reading...

Bento contents:

• 3/4 cup (about 160ml) white rice with sushi vinegar (180cal)
• 5 peeled shrimp cooked with sake (90cal)
• 1/2 chikuwa (80cal)
• Cucumber with seasoning (10cal)
• 1/4 carrot (30cal)
• 1 T. edamame (20cal)

Total calories (approx): 400 (how calories are calculated)

Time needed: 15-20 minutes in the morning, 5 the night before

Type: Japanese, sushi

Chirashizushi is just a bed of sushi rice with toppings of your choice. Here I have used peeled frozen shrimp that is steam-cooked with a little salt and sake in a dry pan, half of a chikuwa (a fish paste produce that looks like a bamboo branch), plus cucumber, edamame and carrots. If you cut the carrots in decorative shapes, allow a little more time. It will be pretty anyway with the colorful toppings. Since the protein components of this bento are quite low fat and low calorie, the whole bento is under 400 calories. This bento was inspired by one in Yaseru Obento Recipes. continue reading...

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 continue reading...

Bento contents:

• 1 cup (about 220ml) brown rice (220cal)
• 2 Tbs. beef sorobo (80cal)
• 2 Tbs. iri tamago (70cal)
• Blanced Swiss chard leaves (5cal)
• Swiss chard stalks sautéed in butter (30cal)
• Hijiki with bean curd (50cal)
• 3 fresh lichees or litchi (15cal)

Total calories (approx): 475 (how calories are calculated)

Time needed: 15-20 minutes in the morning, 20-30 previously

Type: Japanese continue reading...

Bento contents:

• 3 potato oyaki filled with beef soboro (300 cal)
• Cucumber and wakame sunomono (20cal)
• Lettuce garnish (negligible)

Total calories (approx): 320 (how calories are calculated)

Time needed: 15-20 minutes in the morning, 20-30 previously

Type: Japanese, Potato based, gluten-free continue reading...