raw veggie rolls bento

18 03 2012

i am a new, but sure-to-be-faithful, reader of the gorgeous blog 101 cookbooks, which has some really inspiring vegetarian recipes. tomorrow’s lunch includes a few raw veggie rolls from a big batch i adapted from one of the site’s recipes. i’ve also got some wheatberry and cranberry salad based on a dean & deluca recipe; i think this chewy-tangy-nutty blend is a nice compliment. i’m looking forward to this flavorful and nutritionally well-balanced lunch.

raw veggie rolls — makes 4 servings of 3 rolls each (inspired by 101 cookbooks’ “winter spring rolls” recipe and the tone it up nutrition plan beach babe edition’s “sexy spring rolls”)

  • 12 round rice paper wrappers, approx. 108 g. (labelled “galettes de riz” and available in most asian and natural grocers)
  • 1/2 of a small/med. kabocha (about 250-300 g.)
  • 6 large swiss chard leaves
  • 5.8 oz. soy boy carribean tofu (or another tofu/tempeh of your choosing)
  • 4 oz. enoki mushrooms
  • 2 jalapenos, seeds and ribs removed, cut into strips lengthwise
  • 4 scallions, quartered lengthwise and then cut into 3-4″ strips
  • 2 tbsp. white miso
  • 1 tbsp. gochujang (korean red chili paste)
  • juice from 1/2 lemon
  • 1/2 cup finely chopped cilantro
  1. roast the kabocha, cut side down (doesn’t need to be oiled, you can just give it a quick shot of cooking spray) on a cookie sheet, for 45 min. to an hour, or until skin can be easily pierced with a fork. there is no need to remove the skin before roasting — it becomes quite tender and tasty!
  2. while kabocha is roasting, steam the chard leaves and shock in ice water so that they retain their bright green color. remove the hard stems (cutting away a V-shaped section about 1/3 of the way up each leaf), and then cut in half lengthwise.
  3. cut your tofu into long strips (approx. 36), and separate your enoki into 12 approximately even bunches.
  4. in small mixing bowl, whisk together the miso with about 1 tbsp. hot water. add the gochujang and lemon juice and keep whisking until smooth. add the chopped cilantro.
  5. once the kabocha has cooled, slice into 12 wedges of approximately equal sizes.
  6. soften the rice papers by dipping them with tongs into a pan of simmering water, and then moving them to a bowl of icy (or at least cold) water. you’ll want to work in batches of about 3 rice papers at a time.
  7. to assemble the rolls one at a time: smooth a rice paper out on your clean work surface. spread one of the chard half-leaves out in the center of the rice paper. spoon about 1 1/2 tsp. of the miso-gochujang-cilantro paste in the center of the chard leaf and spread it out a bit. add the kabocha, tofu, jalapeno, scallion and enoki. fold the bottom third of the rice paper up to cover the mound of ingredients. fold the left-side and right-side thirds of the rice paper in. working gently and slightly compressing the ingredients, roll away from you so and toward the remaining (top) third of the rice paper.

wheatberry-cranberry salad (adapted from dean & deluca recipe to match the more asian flavor profile of the rolls) — makes approx. 6 side-dish-sized servings

this can be eaten warm or refrigerated and eaten over a few days; a bento-sized portion is really only about half of a plated side-dish-sized serving.

  • 1 cups dried wheat berries
  • 1/2 cup pearl barley
  • 1/2 cup dried cranberries (can substitute with approx. 3/4 cup fresh or frozen)
  • 8 cups water (4 for soaking, 4 for cooking)
  • 2 tbsp. each finely diced red onion and red pepper
  • 2 tsp. fresh thyme (or 1 tsp. dried)
  • 1 tsp. minced garlic
  • 1 tsp. salt; pepper to taste
  • 1/4 cup rice wine vinegar
  • 1 teaspoon each olive oil and sesame oil
  1. soak the wheatberries in a covered bowl or lidded container overnight. note that the pearl barley does not require soaking.
  2. in a sauce pan, bring the remaining water to a low boil. add the wheatberries and the pearled barley, cover and reduce heat to simmer, and cook for 40-60 minutes or until tender. drain.
  3. while the grains are cooking, prep the rest of the ingredients and set aside. in a mixing bowl, whisk together the vinegar, herbs, and oils to form a dressing.
  4. when the grains are cooked and drained, add immediately to the mixing bowl so that they can begin to soak up the dressing. then add the cranberries and aromatics, and season with the salt and pepper.

— ♥ —

here are the stats for this lunch —

  • 3 winter rolls, 268 calories (4.8 g. fat [0.8 g. sat], 685.1 mg. sodium, 657.5 mg. potassium, 42.2 g. carbs [3.9 g. fiber, 6.9 g. sugar], 11.2 g. protein, 93.2% vitamin A, 58% vitamin C, 16.1% calcium, 19.9% iron)
  • 1/2 serving wheatberry-cranberry salad, 101 calories (1.3 g. fat [0.1 g. saturated, 0.2 g. poly, 0.4 g. mono], 177.7 mg. sodium, 35.5 mg. potassium, 20.2 g. carbs [3.6 g. fiber, 2.8 g. sugar], 2.9 g. protein)
  • 2 steamed broccolini florets, 6 calories (5 mg. sodium, 35 mg. potassium, 1.1 g. carbs [0.6 g. fiber], 0.6 g. protein, 10% vitamin A, 5% vitamin C)
  • 1 mandarin cutie, 40 calories (0.2 g. fat, 200 mg. potassium, 9 g. carbs [2 g. fiber, 7 g. sugar], 0.5 g. protein, 145% vitamin C)

TOTAL: 415 calories — a little bit over, but really vitamin-packed and low in fat, so that’s OK!



5 responses

18 03 2012
Jenn Altbach

I’m loving the rich variety of natural textures and tastes here, megan! I must try the caribbean flavored tofu soon. have a wonderful week….here comes spring!

19 03 2012
Susan Yuen

Looks delish Megan! Hope you are doing well. 🙂

20 03 2012
Mrs. P

YUM! I just got myself some of those rice wrappers and made some “summer rolls” with shrimp, lettuce, spiniah, tomatoes, and vermicelli. Now you gave me more good ideas!

28 03 2012

This is so visually lovely and looks bursting with every good vitamin. Inspiring!

24 01 2013
CRANBERRY RECIPE | Cranberry Mustard Salad Dressing Recipe – Holiday Cranberry Mustard Vinaigrette

[…] winter rolls bento Image by gamene details and recipes at bento zen […]

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