East AsianBento / lunchbox

Edamame Nori Breakfast Onigiri Box

A savoury breakfast bento with two cross-wrapped edamame brown-rice onigiri, a salty miso-sesame centre, layered tofu tamagoyaki and chilli cucumber pickle.

Eat nowPortableContains gluten, sesame, soy

Hands-on39 minTotal time46 minEnergy785 kcalProtein44g

Recipe details

LightEasy-going

Equipment: Hob, Blender

Keep chilled after cooking

Servings1 standard portionAdjust

Choose how to scale

Choose a straightforward number of standard portions.

Personalised scaling becomes available after you add someone to Household.

Standard portions

About 700 kcal per adult reference portion

Other

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Onigiri

225g cooked, short-grain brown riceIf starting dry: about 75g
75g cooked shelled edamame
7g sesame seeds
¾ tsp soy sauce
7ml rice vinegar
20ml hot water

Filling

Wrap

1¼ sheet nori

Pickle

Tofu tamago

120g silken tofu
40g chickpea flour
26ml unsweetened soy milk
8g nutritional yeast
1 pinch turmeric
4g maple syrup
1 tsp soy sauce
4ml sesame oil

Now we make

Method

Do the night before

1
Defrost 225g cooked, short-grain brown rice overnight in the fridge if using frozen
2
Defrost 75g cooked shelled edamame overnight in the fridge if using frozen
3
Defrost 20g cooked shelled edamame overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

39 min hands-on 46 min altogether

4
Toast 7g sesame seeds and 4g sesame seeds separately as needed in a dry pan over medium heat for 2-3 minutes, stirring frequently, until fragrant; let them cool before using
🖐 3 min
5
Cut 1¼ sheet nori into 4 long strips per sheet, ready for wrapping the rice triangles
🖐 1 min
6
Slice ¼ fresh chilli very thinly. Toss 105g thinly sliced cucumber and chilli with 16ml rice vinegar, 4g maple syrup and 1 pinch salt. Massage lightly and set aside while you prepare the rest of the box
🖐 3 min
7
Mash 16g white or mellow miso paste, edamame and sesame seeds into a thick coarse paste. Divide into 2 compact portions, keeping the filling concentrated so it can be fully enclosed by the rice
🖐 2 min
8
Drain 120g silken tofu briefly. Blend silken tofu, 40g chickpea flour, 26ml unsweetened soy milk, 8g nutritional yeast, 1 pinch turmeric, 4g maple syrup and 1 tsp soy sauce until completely smooth. Leave for 5 minutes so the chickpea flour hydrates; the batter should be thick but readily spreadable
🖐 3 min💤 5 min unattended
9
Warm a small 18-20cm non-stick pan over medium-low heat and wipe it with a very thin film of 4ml sesame oil, reserving the rest. Pour in only enough batter to make an extremely thin layer, immediately tilting the pan to spread it. Cook until the surface turns matte and is just set but still flexible
🖐 3 min
10
Roll the first thin layer tightly towards one side of the pan. Push the roll back to the opposite edge, lightly oil the exposed pan and add another extremely thin layer, lifting the roll so a little batter runs underneath. As soon as the new layer is just set, roll the existing tamago across it. Repeat until all the batter is used, making 4-5 very thin layers; in a round pan, roll across the widest part and tuck the curved edges in as you go
🖐 9 min
11
Rest the finished tofu tamagoyaki seam-side down in the warm pan for 2 minutes, then transfer to a board and slice once it has firmed slightly
🖐 1 min💤 2 min unattended
12
Combine the warm brown rice, edamame, sesame seeds, ¾ tsp soy sauce and 7ml rice vinegar. Pound firmly, adding 20ml hot water a teaspoon at a time, until the mixture becomes sticky and holds together as one mass. Long-grain rice needs more thorough pounding than short-grain rice
🖐 5 min
13
Divide the sticky rice mixture into 2 portions. With damp hands, flatten each into a thick disc, put one portion of the miso filling in the centre, fold the rice over it and compress firmly into a compact triangle
🖐 4 min
14
Wrap each triangle with 2 strips of nori: fold one strip around the front, base and back, then cross the second strip around it in the other direction. Press the nori gently against the rice so the strips hold the triangle together
🖐 3 min
15
Serve the stuffed onigiri with the sliced tofu tamagoyaki and drained chilli cucumber pickle. Add the nori shortly before eating if you prefer it crisp, or wrap before packing when structural support matters more
🖐 2 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

Explore full nutrition

Nutrition summary

At a glance

Higher inFolatePhosphorusMagnesium

Lower inVitamin AVitamin CVitamin E

Worth noticing: Sodium uses more than half of the daily limit in this portion.

Calories

785kcal

37%

Top contributors

Brown Rice · 33%Chickpea Flour · 17%Edamame · 13%

23% cal

Protein

44.2g

70%

Top contributors

Edamame · 26%Chickpea Flour · 20%Silken Tofu · 15%

49% cal

Carbs

96.0g

Top contributors

Brown Rice · 50%Chickpea Flour · 20%Edamame · 7%

29% cal

Fat

24.9g

36%

Top contributors

Sesame Seeds · 22%Edamame · 20%Sesame Oil · 16%

Small numbers, big impact

Everyday essentials

Fibre19.67g

67%

Top contributors

Edamame · 25%Chickpea Flour · 22%Brown Rice · 18%

Vitamin B121.70μg

71%

Top contributors

Nutritional Yeast · 75%Soy Milk · 19%Nori · 5%

Vitamin D0.43μg

Top contributors

Soy Milk · 73%Nori · 27%

Iodine0.00μg

Iron11.99mg

67%

Top contributors

Nori · 21%Edamame · 18%Chickpea Flour · 16%

Zinc6.40mg

58%

Top contributors

Brown Rice · 24%Edamame · 20%Chickpea Flour · 18%

Calcium431.27mg

43%

Top contributors

Silken Tofu · 36%Sesame Seeds · 25%Edamame · 14%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) →