Are you looking for ideas to prepare healthy, delicious lunchboxes perfectly suited to a vegetarian lifestyle? Bentos, the famous Japanese lunch boxes, offer a practical solution for taking a complete and balanced meal wherever you go. Easy to transport, economical, and above all tasty, these little culinary treasures are gaining more and more fans. In this article, we present four veggie bento ideas to try without delay, and we explain how to balance your midday meals to recharge your energy. Discover how to compose bentos rich in plant proteins, fiber, and essential nutrients to stay fit throughout the day.

Why Choose a 100% Vegetarian Bento?

Before diving into the recipes, it’s useful to understand the benefits of a balanced vegetarian bento for your health and taste buds. A well-thought-out bento allows you to:

1. Nutritional Balance: Bentos generally contain several compartments, which help you wisely distribute proteins, carbohydrates, fats, and vegetables. You then control the portion and variety of foods, contributing to better dietary balance.

2. Time Saving: Bentos are quickly assembled, especially if you prepare your ingredients (grains, vegetables, sauces, etc.) in advance. You will no longer need to waste precious time searching for the “dish of the day” at a restaurant or improvising a sandwich. Everything is ready in one well-organized box.

3. Variety: Preparing a bento is an opportunity to vary pleasures. Between salads, spring rolls, cooked vegetables, various grains, legumes, and tofu, the possibilities are endless. This diversity allows you to easily maintain a balanced diet and avoid monotony.

4. Originality and Pleasure: With a bit of creativity, you can enhance your bento with plenty of colors and flavors. Bentos are also an excellent way to enjoy international dishes in a veggie version while adopting a practical format to take away.

Now that you know their benefits, it’s time to start preparing your vegetarian bentos. We offer you four balanced lunchbox ideas that will meet all your desires.

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1. Quinoa Salad and Marinated Tofu Skewers Bento

For our first bento, we focus on quinoa, a pseudo-cereal rich in proteins and fiber, paired with marinated tofu. This duo constitutes a high-quality source of plant proteins. Colorful vegetables ensure the necessary intake of vitamins and minerals.

Ingredient List

• Base: 80 g of quinoa (dry weight)

• Plant Protein: 100 to 120 g of firm tofu (plain or smoked, according to your taste)

• Tofu Marinade:

  • 2 tablespoons of soy sauce
  • 1 tablespoon of maple syrup
  • 1 tablespoon of sesame oil
  • 1 clove of garlic, minced
  • 1 teaspoon of grated ginger
  • A few drops of lemon juice

• Vegetables and Garnishes:

  • Cucumber slices or sticks
  • Cherry tomatoes, halved
  • Grated carrots
  • Radishes, thinly sliced
  • A few leaves of green salad
  • Sesame or pumpkin seeds for decoration

Preparation

1. Tofu Marinade

   • Cut the tofu into medium-sized cubes (or thick slices if you prefer).
   • Mix the soy sauce, garlic, maple syrup, sesame oil, and ginger in a bowl.
   • Add a dash of lemon juice.
   • Place the tofu cubes in this marinade and let them rest for at least 30 minutes (ideally, you can marinate the tofu the day before for a more pronounced taste).

2. Cooking the Tofu

   • Heat a drizzle of vegetable oil in a pan, then add the marinated tofu cubes.
   • Brown on all sides for about 8 to 10 minutes.
   • Then form skewers by threading the tofu cubes onto mini wooden skewers, or simply reserve them for your bento.

3. Cooking the Quinoa

   • Rinse the quinoa under clear water to remove bitterness.
   • Cook it in two volumes of lightly salted boiling water (about 15 minutes or according to package instructions).
   • Drain and let cool slightly.

4. Bento Assembly

   • In one compartment of your box, place the quinoa.
   • Add the vegetables: grated carrots, cucumber slices, radishes, etc.
   • In another compartment, arrange your tofu skewers.
   • Sprinkle with sesame or pumpkin seeds for a crunchy effect.
   • If you like, add a bit of soy sauce or a drizzle of sesame oil as a final touch on the quinoa and vegetables.

Protein Bonus Tip

You can replace tofu with tempeh or add cooked chickpeas to your quinoa salad to vary protein sources. Remember: diversity is the key to a balanced diet.

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2. Vegetarian Maki and Crunchy Salad Bento

For this second bento, Asian inspiration is in the spotlight. Vegetarian makis are simple to make at home, and if you’re not comfortable with rolled makis, you can opt for the “buddha sushi bowl” version (everything is disassembled in the bowl). In our case, we choose a bento composed of makis, a fresh crunchy salad, and a delicious dipping sauce.

Ingredient List

• Base (sushi rice)

  • 100 g of round sushi rice
  • 1 tablespoon of rice vinegar
  • 1 teaspoon of sugar
  • A pinch of salt

• Maki Filling

  • Nori sheets
  • Sliced avocado
  • Cucumber sticks
  • Carrot sticks
  • Spinach sprouts or green salad strips
  • (Optional) Soy-based cheese (slightly firm silken tofu) or vegan cream cheese

• Crunchy Salad

  • Lettuce or iceberg salad
  • Shredded red cabbage
  • Grated carrots
  • Corn kernels (optional but adds a sweet touch)
  • Sprouted seeds (alfalfa, sprouted lentils, etc.)

• Dipping Sauce

  • Soy sauce, wasabi, pickled ginger
  • Light salad dressing based on rice vinegar, olive oil, salt, pepper

Preparation

1. Cooking the Sushi Rice

   • Rinse the rice thoroughly until the water is almost clear.
   • Boil the rice according to package instructions (usually 1 volume of rice for 1.2 volumes of water).
   • When cooked and still hot, add the rice vinegar, sugar, and salt mixture. Let cool.

2. Maki Assembly

   • Spread a nori sheet on the bamboo mat (or a piece of plastic wrap if you don’t have a mat).
   • Slightly moisten your hands to handle the rice more easily. Spread a thin layer of rice on the nori sheet, leaving a free edge (at the top) of about 2 cm.
   • Arrange the avocado, cucumber, carrot strips, and salad on the lower part of the rice. Optionally add a touch of plant-based cheese.
   • Gently roll the nori sheet, tightening well. Moisten the free edge of the sheet to seal the roll.
   • Slice the roll into 6 to 8 pieces.

3. Preparing the Crunchy Salad

   • Wash and drain the salad.
   • Shred the red cabbage and grate the carrots.
   • Mix everything in a salad bowl, add some sprouted seeds for freshness, and optionally some corn kernels.
   • Prepare a small dressing by mixing rice vinegar, a dash of olive oil, a pinch of salt, and pepper.

4. Bento Assembly

   • In one compartment, place your vegetarian makis with a small pot of soy sauce, wasabi, and pickled ginger.
   • In another compartment, place your seasoned crunchy salad.

Time-Saving Tip

You can prepare the rice the day before and store the already cut vegetables in an airtight container. In the morning, you will only have to roll your makis and compose your bento, saving you precious time.

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3. Vegetable Patties and Creamy Hummus Bento

To vary from grains and sushi, here is a bento idea that focuses on vegetable patties rich in fiber and flavors, accompanied by creamy hummus and raw vegetables. The patties are ideal for using up leftover seasonal vegetables in your refrigerator. As for the hummus, you can opt for a classic version (chickpeas, tahini, olive oil, garlic) or an original variation (beetroot, red lentils, etc.).

Ingredient List

• Vegetable Patties (for 4 patties)

  • 2 grated carrots
  • 1 grated zucchini
  • 1 small onion, finely chopped
  • 2 tablespoons of oats
  • 3 tablespoons of flour (spelt, wheat, or chickpea according to your taste)
  • 1 egg or a plant-based substitute (e.g., 1 tablespoon of flaxseed + 3 tablespoons of water, left to rest for a few minutes)
  • Salt, pepper, spices (paprika, cumin, curry, according to your preferences)

• Hummus

  • 200 g of cooked and drained chickpeas
  • 2 tablespoons of tahini (sesame paste)
  • 1 clove of garlic (or garlic powder for a milder taste)
  • 2 tablespoons of olive oil
  • Juice of half a lemon
  • Salt, pepper, and possibly a bit of water to adjust consistency

• Accompaniments

  • Cucumber sticks
  • Carrot sticks
  • Green or black olives
  • Small crunchy salad leaves

Preparation

1. Vegetable Patties

   • Mix the grated carrots, grated zucchini, chopped onion, and oats in a large bowl.
   • Add the flour, egg (or plant-based substitute), salt, pepper, and chosen spices.
   • Adjust the consistency by adding a bit more flour or oats if the dough is too liquid.
   • Form flattened balls or use a cookie cutter for a regular shape.
   • Heat a pan with a drizzle of vegetable oil and cook the patties for a few minutes on each side until golden and well-cooked.

2. Hummus Preparation

   • In a blender, place the chickpeas, tahini, garlic, olive oil, and lemon juice.
   • Blend until smooth.
   • If too thick, add a bit of water or chickpea cooking liquid.
   • Salt, pepper, taste, and adjust seasoning if necessary.

3. Bento Assembly

   • In one compartment, place 2 vegetable patties (at room temperature or cold, according to your preference).
   • In another compartment, place a generous portion of hummus.
   • Add cucumber and carrot sticks to dip in the hummus.
   • Accompany everything with a handful of olives and some salad leaves.

Anti-Waste Tip

Do you have leftover cooked vegetables from the day before? Feel free to incorporate them into your patty preparation. Mash them coarsely and adjust the amount of flour or oats to achieve a nice texture.

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4. Green Lentil Salad and Roasted Vegetables Bento

Green lentils are highly appreciated for their richness in proteins and iron. In this bento, they form the heart of the meal and are paired with oven-roasted vegetables for guaranteed taste pleasure. You can vary the vegetables used depending on the season: squash, sweet potatoes, or peppers, it’s up to you.

Ingredient List

• Base: 80 g of green lentils (dry weight)

• Roasted Vegetables

  • Eggplant
  • Zucchini
  • Red onion
  • Peppers (red and yellow)
  • Mushrooms (optional)
  • A drizzle of olive oil, salt, pepper, herbes de Provence

• Seasoning

  • Light vinaigrette (mustard, balsamic vinegar, olive oil, salt, pepper)
  • A few drops of lemon juice and/or soy sauce

• Additional Protein Option

  • Plant-based cheese or grilled tofu (optional if you want a higher protein intake)

Preparation

1. Cooking the Lentils

   • Rinse the green lentils under cold water.
   • Place them in a saucepan with three times their volume of cold water.
   • Bring to a boil, then simmer over medium heat for about 20 to 25 minutes (depending on the variety).
   • Drain them and let cool slightly.

2. Preparing the Roasted Vegetables

   • Preheat your oven to 180°C.
   • Wash and slice the vegetables into medium-sized pieces.
   • Place them on a baking sheet lined with parchment paper.
   • Drizzle with olive oil, salt, pepper, and sprinkle with herbes de Provence or spices.
   • Bake for 20 to 25 minutes, watching the cooking. The vegetables should be golden and tender.

3. Bento Assembly

   • In one compartment, place a portion of lentils (about 150 to 200 g of cooked lentils).
   • Add the roasted vegetables on top or next to them, depending on the size of your compartments.
   • Drizzle everything with a light vinaigrette.
   • If you wish, add some grilled tofu cubes or a plant-based cheese made from cashews (for example) for an even more protein-rich variant.
   • You can decorate with a few fresh herbs (parsley, basil, chives) to add an extra touch of flavor.

Conservation Tip

Prepare a larger quantity of lentils and roasted vegetables. Store them in separate airtight containers in the refrigerator. This way, you can compose several bentos during the week and vary your seasonings (vinaigrettes, sauces, condiments).

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How to Make Your Bentos 100% Balanced?

To ensure your bento is complete and balanced, check that you have:

• A source of plant proteins: Tofu, tempeh, legumes (lentils, chickpeas, red beans, etc.), textured soy proteins, or eggs if you are vegetarian and not vegan.
• A portion of grains or starches: Rice, quinoa, whole pasta, potatoes, buckwheat, whole bread, etc.
• A variety of vegetables: Raw or cooked, in soup, salad, baked, steamed… Try to include at least two different vegetables in each bento. Aim for color to benefit from a wide range of vitamins and minerals.
• A good source of fats: Vegetable oils (olive, rapeseed, flax), nuts (almonds, walnuts, cashews), avocados, seeds (sesame, chia, sunflower).
• A fruit or a light dessert: To end on a sweet note, bring a seasonal fruit or a plant-based yogurt, for example.

Also, ensure hydration: bring a water bottle or a thermos of tea, to drink enough throughout the day.

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Focus on Conservation and Food Safety

To take your bento to the office or on the go, follow basic food safety rules:

• Store your preparations in the refrigerator if you do not consume them immediately.
• Place a small ice pack in your bag if you have to travel several hours before being able to refrigerate your bento.
• At the time of preparation, ensure your hands and utensils are perfectly clean.

Once the bento is started, do not keep the contents for later if it has been at room temperature for too long. The freshness and quality of the ingredients are essential to fully enjoy your meal and avoid any risk of contamination.

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The Benefits of Batch Cooking for Your Bentos

To save time and efficiency, rely on batch cooking, which involves cooking several dishes in advance (often on weekends), to quickly assemble them during the week. This method is particularly suitable for bentos:

• Cook in large quantities: Prepare rice, quinoa, pasta, and roasted vegetables in sufficient quantity. Store them in airtight containers in the refrigerator.
• Reinvent your leftovers: A vegetable stir-fry can turn into a patty or filling for wraps or makis.
• Save time: With ready ingredients, assembling a bento takes only a few minutes.
• Easily balance: You have different protein sources, grains, and a wide range of vegetables at hand. You just have to pick and compose according to your desires.

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Conclusion

Preparing a balanced lunchbox in the form of a bento can become a real creative game while ensuring optimal nutrient intake. Whether you’re a fan of quinoa, Asian inspirations, crispy vegetable patties, or iron-rich lentils, there are a thousand and one ways to fill your veggie bentos. With these four bento ideas, you now have paths to vary your midday meals and avoid routine. Feel free to adapt the recipes according to the seasons, your personal tastes, and your budget.

Bringing your bento will allow you not only to better control the quality of the food you consume but also to save money. Not to mention the pleasure of savoring a homemade meal at lunchtime. So, get started: make your own bentos and turn your lunch break into a moment of pleasure and indulgence, even far from home. Enjoy your meal!