Instructions

Basic preparations

#1 - Chickpea ‘Chuna-Mayo’

Ingredients :

• 400g chickpeas, rinsed & drained
• 1 small red onion, finely chopped
• 1 stick celery, finely chopped
• 1/3 cup vegan mayonnaise
• 3 tbsp lemon juice
• 3 tbsp dill, chopped
• 1 tbsp soy sauce
• 1 tsp dijon mustard
• 1 tsp capers, finely chopped
• Salt
• Pepper

Instructions :

Mash the chickpeas with a fork or blend in a food processor, then add the remaining ingredients and mix through until well combined.

#2 - Smoky Marinated Tempeh

Ingredients :

• 200g block tempeh
• 1 tbsp tomato puree
• 1 tbsp red wine vinegar
• 1 tbsp maple syrup
• 1 tbsp soy sauce
• 2 tsp smoked paprika
• 1 tsp onion granules
• 1 tsp garlic granules
• 1/4 tsp cayenne pepper
• Salt
• Pepper

Instructions :

Boil the block of tempeh in a pan of hot water for 10 minutes then pat dry with a clean kitchen towel. Once cool, cut the tempeh up into even sized cubes. Make the marinade by adding all of the ingredients together in a bowl then whisk until smooth and well combined. Place the tempeh cubes in an oven dish then pour over the marinade. Mix the marinade through the tempeh until the cubes are well coated then spread them out evenly, cover and place in the fridge to marinade for 1 hour. After an hour, place the Smoky Marinated Tempeh in a pre-heated oven at 180°C for 25 minutes until caramelised and deep in colour. Remove from oven and leave to cool.  

#3 - Wholewheat Penne Pasta

Ingredients :

• 1 cup dried penne pasta
• 1 tbsp olive oil
• 1/4 tsp salt

Instructions :

Cook the pasta in salted, boiling water for 8-10 minutes until al dente. Drain, rinsed and drizzle with olive oil.  

#4 - Quinoa

Ingredients :

• 1/2 cup uncooked quinoa
• 1 vegetable stock cube
• 1 tsp olive oil
• Salt & pepper

Instructions :

Rinse the quinoa in a sieve under cold running water and drain well. Place in a pan with 1 cup of boiling water and crumble in the stock cube. Bring to a boil, then reduce the heat to a gentle simmer, cover and leave to cook for 20 minutes. Once cooked, remove from the heat and leave to sit for 10 minutes before fluffing with a fork. Drizzle in the olive oil, season with salt and pepper, and fluff again.  

The composition of bentos

MONDAY - Chickpea Chuna-Mayo Salad

Ingredients :

• 1/3 of the Chickpea Chuna-Mayo
• 1 slice of rye bread
• Handful edamame beans
• Handful lettuce, shredded
• 4 cherry tomatoes, sliced
• 1 small piece cucumber, sliced
• Wedge of lemon
• Snack: 1 vanilla soya yoghurt and mixed berries

Instructions :

Place the Chickpea Chuna-Mayo in a bento box and garnish with the wedge of lemon. Slice the piece of rye bread into fingers and add them into the box with the fresh edamame beans. Add the fresh salad of shredded lettuce, sliced cherry tomatoes and cucumber on the side. Serve with vanilla soya yoghurt in the food cup and mixed berries as a snack.

TUESDAY - Smoky Marinated Tempeh Pasta

Ingredients :

• 1/2 of the cooked penne pasta
• 1/2 of the Smoky Marinated Tempeh
• Handful lettuce, shredded
• 4 cherry tomatoes, sliced
• 2 tsp vegan mayonnaise
• 2 tsp lemon juice
• Snack: Cucumber rings, hummus, sliced apple and raspberries

Instructions :

Combine the pasta with the Smoky Marinated Tempeh well. Add in the shredded lettuce and tomatoes, and mix through. Combine the vegan mayonnaise and lemon juice together to form a Lemon Mayonnaise Dressing for the pasta and place in a sauce up. Serve with cucumber rings and hummus in the food cup, with sliced apples and raspberries as a snack. Tip: Dip the apple slices in lemon juice to prevent them from discolouring.

WEDNESDAY - Chickpea Chuna-Mayo Quinoa Sushi

Ingredients :

• 1 nori sheet
• 1/2 of the cooked quinoa
• 1/3 of the Chickpea Chuna-Mayo
• 2 tsp vegan sriracha mayo
• Snack: Cucumber rings, edamame, sliced peach, raspberries and blueberries

Instructions :

Place the nori sheet smooth side down on a sushi mat. Spread the quinoa out evenly on the rough side of the nori sheet leaving an inch gap at the end, press down firmly. Spread the Chickpea Chuna-Mayo out across the width of the nori sheet at the bottom end. Lift the edge of the bamboo mat and roll the sushi tightly, keeping the filling in place with your fingers. Slice the rolled sushi into 8 pieces with a very sharp knife. Place the vegan sriracha mayo in the sauce cup. Serve with cucumber rings, edamame in the food cup and sliced peach, raspberries and blueberries as a snack.

THURSDAY - Smoky Marinated Tempeh Quinoa Salad

Ingredients :

• Smoky Marinated Tempeh Quinoa Salad
• 1/2 of the Smoky Marinated Tempeh
• 1/2 of the cooked quinoa
• Handful lettuce, shredded
• 4 cherry tomatoes, sliced
• 1 small piece of cucumber, sliced
• Wedge of lime
• 3 tbsp hummus
• 1/4 tsp sumac
• Snack: Raspberries, blueberries, 1 vanilla soya yoghurt and oat snack bar

Instructions :

Place the Smoky Marinated Tempeh in the bento box with the quinoa, fresh salad of shredded lettuce, sliced tomatoes and cucumber, hummus and the lime wedge, then sprinkle over the sumac. Serve with the raspberries, blueberries, vanilla soya yoghurt in the food cup and an oat snack bar.

FRIDAY - Chickpea Chuna-Mayo Pasta Salad

Ingredients :

• 1/2 of the cooked pasta
• 1/3 of the Chickpea Chuna-Mayo
• Handful lettuce, shredded
• 4 cherry tomatoes, sliced
• Snack: Vegan waffle biscuits, dark chocolate pieces, caramel biscuit spread, cucumber rings and edamame

Instructions :

Combine the cooked pasta and Chickpea Chuna-Mayo together, add in the shredded lettuce and sliced cherry tomatoes then mix them through. Serve with vegan waffle biscuits and dark chocolate pieces, caramel biscuit spread in the food cup, and cucumber rings and edamame as a snack.