Learn how to make tasty and healthy lunch boxes, the Japanese way
Welcome to our new bento series. Each month we will give you a little information about the Japanese bento box and some delicious bento recipe ideas.
Facts: Recipes:
1. What is a bento? 1. Soba sushi
2. Early history 2. Maki rolls
3. The name 3. Hijiki salad
Fact 1: Before we go any further there is one important question: What is a bento?
It is the Japanese equivalent of a lunchbox. Traditionally it consists of a selection of different dishes put together in a container with different sections to create a delicious balanced lunch. The dishes generally include rice, meat or fish and a pickled or cooked vegetable. Obviously the Clearspring bento is a tasty, vegan version.
Recipe 1: Soba sushi & Brussel sprouts in Sweet White Miso [1] dressing
Soba sushi [2] : A fun alternative to traditional sushi maki, this soba sushi is filled with Clearspring Shiitake [3] for a deep, earthy taste; you can also make it with cucumber sticks for a lighter touch. Serve with a little Clearspring Organic Tamari [4], if desired.
Brussel Sprouts in White Miso Dressing [5] : Love them or hate them? As long as you don’t over-cook them, sprouts really are tasty and they're packed with vitamin C and K. The vinegar, miso and mustard dressing makes this dish very refreshing.
Something extra
If you want a more substantial lunch, add some organic tofu [6] with sliced spring onion and Clearspring Organic Tamari [4] to your bento. Alternatively, you can include pieces of fruit, such as orange, apple, grapes or berries.
Fact 2: The earliest record of a bento:
It has been suggested that the origins of the bento date back to the fifth century. People would take a little bit of food with them when they went hunting, fishing, farming or to fight in wars. The meal typically consisted of cooked and dried rice; and later rice, rice mixed with millet [7] or potatoes.
Craft and photography by Sachiyo Ishii.
Inside-out sushi rolls [8]: A fun and colourful twist on normal sushi rolls, you can fit lots more fillings into inside-out rolls.
Sushi nori rolls [9]: Classical and simple we’ve chosen cucumber maki rolls.
Nishime: We have also added some vegetables such as pumpkin, carrot, daikon [10] radish and shiitake mushrooms which have been lightly simmered in dashi [11], shoyu [12] and mirin [13] until the liquid evaporates.
Inari sushi [14]: These deep fried tofu pouches are filled with brown rice [15] for a wholesome and tasty twist.
Fruit and veg: Try using seasonal fruits and vegetables cut into bite sized pieces and served raw for a little energy boost.
Fact 3: Where did the name come from?
Some people believe that the term bento was coined by Oda Nobunaga a 16th Century military commander who fed the large numbers of people in his castle by handing each individual a small simple meal. The name bento came to be used to describe them.
Recipe 3: Hijiki salad and rice balls
Rice balls: just follow our recipe for perfect sushi rice [16], shape it into balls with wetted palms and sprinkle on one of the following - green nori sprinkle [17], shiso condiment [18] or miso relish
[19]
Hijiki and rocket salad: follow the pack instructions to rehydrate the hijiki [20], mix it with a little rocket and your favourite Clearspring dressing [21].
Deep fried seitan [22] with chuno dipping sauce [23]: this dish has a deep and rich flavour that is ballanced perfectly by the pickles.
Pickles: add a few pickles such as sushi ginger [24], pickled daikon [25] or sauerkraut.
The modern bento box comes in many different shapes and sizes and variety of ingredients. One particularly famous type of bento box is the ekiben or railway lunchbox. At every train station in Japan you will find a different ekiben depending on the region you are in. They always come with chopsticks and are often wrapped in attractive packaging. No long train journey is complete without one.
Recipe 4: Tendon with broccoli salad and kanten dessert
Tendon: tempura [26] is great fresh from the fryer, but you can also have it as a delicious packed lunch served over rice [27] with a tasty dipping sauce [28] Just make sure you let it cool properly before you close the lid of your bento box to stop it from going soggy.
Tomato and broccoli salad: steam broccoli florettes until just tender mix with chopped tomatoes and drizzle with orange miso dressing [29].
Kanten dessert: this will add a refreshing and indulgent touch to your summer bento box. Simply follow our recipe for apple berry jelly [30] and set the jelly into individual cups or cut it into bite sized pieces when ready. The great thing about kanten jelly is that it doesn't melt as easily as regular jelly; even on a sunny day you shouldn't end up with a sticky mess in your bento box. You can also try varying the recipe using orange slices and cranberry or pomegranate juice.