Go Back
Print
Green Theme Bento from Bento Power

FODMAP IT!™ Green Theme Bento

Love bento boxes but eating low FODMAP? This Green Theme Bento - and this entire book, Bento Power - will be your new kitchen friend.

Course: lunch
Cuisine: American and Asian
Prep Time: 10 minutes
Cook Time: 5 minutes
Refrigerator Life: 1 day
Makes: 1 Serving
Calories: 483 kcal
Author: Sara Kiyo Popowa

Ingredients:

Sesame-Fried Egg:

  • A little toasted sesame oil, to fry
  • 1 teaspoon sesame seeds, any type, not toasted
  • 1 large organic egg
  • A pinch of sea salt

Green Theme Salad:

  • 2- ounces (55 g) savoy cabbage, saving 1 leaf to use as a separator in your bento
  • 1/4 green bell pepper
  • 1/2 kiwi, peeled and sliced or flesh scooped out
  • 1 teaspoon toasted sesame oil
  • 1/2 teaspoon rice vinegar
  • A pinch of sea salt

Assembly:

  • 1 cup (180 g) of cooked and cooled rice, preferably half white and half brown
  • 2 teaspoons toasted black sesame seeds
  • A good pinch of sea salt
  • 1/4 nori sheet, cut or ripped into confetti or other small shape
  • 1- ounce (30 g) firm tofu, cubed
  • 1/2 teaspoon tamari
  • Pomegranate seeds, optional

Preparation:

  1. For the Egg: Heat a skillet over medium heat. Add a little oil and scatter half of the sesame seeds into the oil to fizzle for a few seconds, then crack the egg on top. Scatter the rest of the seeds, and salt, over the egg. For speed you can pop the yolk (avoid runny eggs, for bento food safety). When the yolk seems firm, flip and fry for a few more moments, then slide onto a cutting board and cut into bite-size strips (easier to pick out of the boand let cool.

  2. For the Salad: Finely shred the cabbage and bell pepper and place straight into your bento box. Add the kiwi and drizzle over the sesame oil, vinegar, and salt—no need to mix them before.

  3. For Assembly: In one end of the box you‘ll already have your salad. Arrange the rice in the other end of the box (or in a whole single box, if using a double-decker like in the imagand scatter it with sesame seeds, salt, and some nori. In the remaining space, use a small piece of cabbage as a bowl, or separator, to arrange the sesame-fried egg and tofu. Drizzle the tamari over the tofu and scatter with nori. Finish with pomegranate seeds, if using. Close your box and pack in a bento bag or furoshiki with a fork or chopsticks.

Tips

  • Making a bento box requires preparation before assembly. Read the recipe through to acquaint yourself with the process for results just like the images!
Nutrition Facts
FODMAP IT!™ Green Theme Bento
Amount Per Serving
Calories 483 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 1g5%
Sodium 228mg10%
Carbohydrates 67g22%
Fiber 3g12%
Sugar 4g4%
Protein 19g38%
Calcium 20mg2%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.