No-Cook Plant-Based Bento Box
This protein-rich bento box, ready in 5 minutes with no cooking required, is perfect for busy days when you need a quick, satisfying meal. Packed with nutritious ingredients, it's a simple, delicious way to fuel your body with energy and protein.
The ingredients
- ¼ smoked tofu, 180 g block; diced
- ½ cup whole-grain crackers
- ¼ cup roasted edamame
- 2 tbsp walnuts
- ½ apple, cut into pieces
- 1 cup raw vegetables, of choice
- 2 tbsp hummus, of choice
The method
- Arrange all the ingredients on a plate or in containers for a lunch to go.
Storage tips
Keeps in the fridge for up to 3 days.
Nutrition facts
Per serving, for reference only.
- 500Calories
- 22 gFat
- 50 gCarbs
- 13 gFibre
- 26 gProtein
Tofu contains all the essential amino acids, making it an excellent source of plant-based protein for vegetarians and vegans.
Tofu and edamame contain isoflavones, plant compounds with antioxidant properties that may support hormonal balance.
This meal is high in dietary fibre, which supports satiety, healthy digestion and regular bowel movements, and helps prevent constipation. Fibre also helps maintain a balanced gut microbiome.
Walnuts are rich in alpha-linolenic acid (ALA), a plant-based omega-3 that supports cardiovascular health by reducing inflammation and improving cholesterol levels, while also supporting brain health.
