Japanese Tofu Bento Boxes

Name: Japanese Tofu Bento Boxes
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 5 servings
Ingredients: 1 block (14 oz) extra-firm tofu, drained, pressed, and sliced into rectangles; 3 cups cooked short-grain rice; 1 cup shelled edamame (frozen, thawed); 3 tablespoons soy sauce; 2 tablespoons mirin; 1 tablespoon rice vinegar; 1 tablespoon maple syrup; 1 teaspoon sesame oil; 1 tablespoon sesame seeds; 2 tablespoons pickled ginger; 1 tablespoon cornstarch; 1 tablespoon vegetable oil

A balanced and beautiful bento-style lunch with teriyaki tofu, sesame rice, edamame, and pickled ginger. Assemble on Sunday, enjoy all week.

PROTEIN 16g

CALORIES 348

P:E RATIO 4.6

TIME 35m

YIELD 5

Neatly arranged bento box with glazed teriyaki tofu slices, sesame-sprinkled rice, bright green edamame, and pink pickled ginger

P:E 4.6

ELITE DENSITY

1 block (14 oz) extra-firm tofu, drained, pressed, and sliced into rectangles 16G PROTEIN

3 cups cooked short-grain rice CARB BASE

1 cup shelled edamame (frozen, thawed) FLAVOR

3 tablespoons soy sauce FLAVOR

2 tablespoons mirin FLAVOR

1 tablespoon rice vinegar FLAVOR

1 tablespoon maple syrup FLAVOR

1 teaspoon sesame oil FLAVOR

1 tablespoon sesame seeds FLAVOR

2 tablespoons pickled ginger FLAVOR

1 tablespoon cornstarch PRODUCE

1 tablespoon vegetable oil FLAVOR

Storage: Refrigerate assembled bento boxes for up to 4 days. Keep pickled ginger in a separate small container to maintain its crunch.
Batching: Bento-style compartment containers keep everything separate and looking beautiful.
Reheat: Microwave the entire box (except pickled ginger) for 1½–2 minutes. Or enjoy the tofu cold — it's good both ways.

EXECUTION STEPS

THE MACRO PREP

Whisk together soy sauce, mirin, maple syrup, and sesame oil to make the teriyaki sauce. Set aside.

HIGH HEAT SEAR

Pat tofu slices dry and dust both sides lightly with cornstarch.

HIGH HEAT SEAR

Heat vegetable oil in a large non-stick skillet over medium-high heat. Pan-fry tofu for 3–4 minutes per side until golden and crispy.

HIGH HEAT SEAR

Pour the teriyaki sauce over the tofu in the skillet. Cook for 1–2 minutes, turning the tofu to glaze evenly, until the sauce thickens.

STEP 5

Toss cooked rice with rice vinegar and sesame seeds.

STEP 6

Assemble bento boxes: place sesame rice on one side, glazed tofu in the center, edamame on the side, and a small mound of pickled ginger.

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Japanese Tofu Bento Boxes

INVENTORY LIST

MEAL PREP LOGISTICS

EXECUTION STEPS

THE MACRO PREP

HIGH HEAT SEAR

HIGH HEAT SEAR

HIGH HEAT SEAR

STEP 5

STEP 6

PRIMARY CATEGORY

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