Tricolor Quinoa Bento Box
Quinoa rice paired with broccoli, corn, and pan-seared pressed tofu makes a colorful, high-protein bento box.
✍️ Veg.Pub EditorialPublished 2026-04-13👁 51 views
Calories
450
kcal
Servings
1
Prep time
25
min
Diet
vegan
🧺 Ingredients
- Quinoa50g
- Cooked rice100g
- Broccoli80g
- Corn kernels50g
- Pressed tofu100g
- Light soy sauce8ml
- Five-spice powder1g
- Cooking oil10ml
👩🍳 Steps
- 1Rinse the quinoa and cook it together with the rice.
- 2Break the broccoli into small florets and blanch; blanch the corn kernels and drain.
- 3Cut the pressed tofu into pieces and marinate in light soy sauce and five-spice powder for 10 minutes.
- 4Heat oil in a pan and sear the tofu until golden on both sides.
- 5Spoon the quinoa rice into the bento box as a base.
- 6Arrange the broccoli, corn, and tofu in separate sections and pack.
📊 Nutrition
| Protein | 18g |
| Iron | 3.0mg |
| Calcium | 140mg |
| Fiber | 8g |
Introduction
This bento starts with a base of quinoa cooked together with white rice, topped with blanched broccoli, sweet corn kernels, and pan-seared pressed tofu — the red, yellow, and green combination makes for a very appetizing box. Every component can be prepped the night before, so all that's left in the morning is packing it up to go. It tastes just as good cold or reheated in the microwave, making it ideal healthy meal prep for busy workdays.
Nutrition Highlights
- Quinoa is one of the few complete protein plant grains, containing all the essential amino acids the body needs
- Broccoli is rich in vitamin C and sulfur-containing antioxidants
- Pressed tofu provides quality plant protein and calcium, with even richer flavor once pan-seared
- The bento is high in dietary fiber overall, keeping you full longer with a lower glycemic load
Tips
- Rinse the quinoa a few times in clean water before cooking to remove its naturally bitter surface compound, saponin
- Marinate the pressed tofu in light soy sauce and five-spice powder for 10 minutes before pan-searing for a richer, more flavorful result
- Keep the vegetables and grains in separate compartments in the bento box — it stays neater and the flavors won't mix when refrigerated
- Chickpeas or black beans can be swapped in for more variety in protein and texture
Author: Veg.Pub Editorial
