Are you ready to elevate your lunch game with a delicious and nutritious twist? Dive into the vibrant world of Japanese cuisine with our High Protein Plant Based Bento Box! This delightful meal not only packs a punch of flavor but also offers a powerhouse of protein that will keep you energized throughout the day. Perfect for meal prep or a quick weekday lunch, this bento box is as visually appealing as it is satisfying. Get ready to impress your taste buds and nourish your body with every colorful bite!
Prep Time: 20 mins
Cook Time: 25 mins
Total Time: 45 mins
Cuisine: Japanese
Serves: 1 serving
Ingredients
- 1/2 cup quinoa
- 1/2 cup edamame, shelled
- 1/2 cup roasted chickpeas
- 1/2 cup steamed broccoli
- 1/4 cup carrot, shredded
- 2 tablespoons soy sauce
- 1 tablespoon sesame seeds
Instructions
- Rinse quinoa thoroughly under cold water using a fine-mesh strainer to remove any bitter coating.
- In a small saucepan, combine quinoa with 1 cup of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until water is absorbed and quinoa is fluffy.
- While quinoa is cooking, prepare edamame by steaming for 5 minutes until bright green and tender. Drain and set aside.
- Preheat oven to 400°F (200°C) for roasting chickpeas. Pat chickpeas dry with paper towel, toss with 1 tablespoon olive oil and a pinch of salt.
- Spread chickpeas on a baking sheet in a single layer and roast for 20-25 minutes, shaking pan halfway through to ensure even browning.
- Steam broccoli florets for 3-4 minutes until bright green and crisp-tender. Immediately rinse with cold water to stop cooking process.
- Shred carrots using a box grater or food processor.
- In a small bowl, mix soy sauce with sesame seeds to create a light dressing.
- Arrange all components neatly in a bento box: quinoa as base, then separate sections for edamame, roasted chickpeas, steamed broccoli, and shredded carrots.
- Drizzle soy sauce and sesame seed mixture over the components just before serving.
Tips
- Rinse the Quinoa: Don't skip rinsing your quinoa! This crucial step removes the saponins that can give quinoa a bitter taste, ensuring a pleasant flavor in your dish.
- Perfectly Cooked Quinoa: For fluffy quinoa, make sure to follow the water-to-quinoa ratio precisely. One cup of water for every half cup of quinoa works wonders!
- Steam Smart: To retain the vibrant color and nutrients of your edamame and broccoli, avoid overcooking. Just a few minutes of steaming is all you need for that perfect crisp-tender texture.
- Roasting Chickpeas: For extra crispy chickpeas, make sure they are completely dry before roasting. A little olive oil and salt go a long way in enhancing their flavor.
- Layering Your Bento: When assembling your bento box, layer the ingredients in separate sections. This not only makes for a beautiful presentation but also keeps the flavors distinct until you're ready to enjoy.
- Custom Dressings: Feel free to experiment with the soy sauce and sesame seed dressing. Adding a dash of rice vinegar or a sprinkle of chili flakes can give it a unique twist that suits your taste.
- Meal Prep Friendly: This bento box is perfect for meal prep! Prepare the components in advance and assemble them fresh each day for a quick and healthy lunch option.
- Add Your Favorites: Don’t hesitate to customize your bento box with other favorite veggies or plant-based proteins like tofu or tempeh for added variety and flavor.
Nutrition Facts
Calories: 380kcal
Carbohydrates: 55g
Protein: 22g
Fat: 12g
Saturated Fat: 2g
Cholesterol: 0mg
