âBentoâ is a Japanese term, which means “box lunch” in English. But this is not the routine food item that you usually pack for lunch. Bento is a mid day meal consisting of various items with a lot of varied flavors, temperatures and colors. Japanese mothers prepare bento to entice their school-going children so that they are tempted to finish the lunch. They decorate the box food items creatively. These lunch boxes are becoming one of the favorite choices for modern, Western lunch. The reason being that bento presents several variety and its ingredients are very healthy. Bento is very easy to prepare at home. It is cost effective also as you can use leftovers of meals in it. So, if you are tired of brown bag lunches and would like to give an exciting, appealing and healthy lunch to your kid you can try the following recipe.
Complexity Level: Basic
Time Required: 20-30 minutes
Resources Required:
- Rice
- Vegetables and fruits for side dishes
- Dessert or pickle
- Salt
- Bento box
Instructions:
1. Decide on the proportion: Decide on the proportion of food you would like to incorporate in the bento. There are 2 traditional layouts.
- 4:3:2:1 ratio: In this, 4 rice parts, 3 side dishes parts, 2 vegetable parts and 1 part is of serving of a dessert or pickled vegetables are included.
- 1:1 ratio: In this 1 part is rice and 1 part is side dishes. The side dishes consist of 1:2 ratios, where 1 part is meat and 2 parts are vegetables.
These are the 2 traditional proportions used. But you can vary them and substitute them with similar ingredients. Just remember to make it in a way that you get a balanced and healthy meal.
2. Choose a bento box: A bento box you select should be divided into compartments, which can contain the ingredients in proper ratio. You can purchase it online or also from an Asian food store. If you are not able to find a bento box, use a square/rectangle container and divide it creatively, for example by walls of baby carrots.
3. Cook rice: Cook and cool the rice. Wet your hands and rub some salt so that rice does not stick to your hand. With your hand, shape the rice into any shape you want. You can make a hole in the ball with figure and fill stuffing in it and then close it.
4. Add other food items in a creative manner: Use bright colored vegetables and fruits. You can also include cheese ad hard-boiled eggs.
5. Pack the bento: If you have not used a bento box and used a box which has no compartments you will have to pack it in such a way that the food remains tightly in place inside the box. See to it that half of the meal is rice and food items with awkward shape and size, like a chicken piece, need to be put in first.
Frequently Asked Questions:
Can I pack bento a night before?
Packing bento a night before is a good option. You can slice fruits and vegetables at night, but avoid preparing rice the night before as rice is best when it is fresh
Quick Tips:
- If you do not want to put rice in the bento, you can go for inari sushi or sushi rolls.
- Food rich in protein should be the side dishes, like chicken, beef, fish or pork. Vegetarians can use tofu or beans.
- Invest time in making bento as it takes time and effort to prepare a good bento.
- If you stick to one specific ratio, there wonât be any scope for packing junk food. So, you will be able to have a healthy meal.
- Keep fried vegetables or meat on absorbent layer, like that of rice or shredded cabbage. It will soak the excess oil.
- Always keep in mind to attain the ratio of 1:1:2 while preparing bento where 1 part is carbohydrate, the other 1 is protein and 2 parts is vegetables.
- Use seasonal vegetables and fruits so that your bento is cost effective.
Things To Watch Out For:
- Be cautious of food poisoning. Always cook the foods properly. Ensure that bento is stored in dry and a cool place.
- Never keep any food item which is hot. Allow it to cool before putting in the bento.
