Easy Tuna Bento Box

Prep + cook time: 20 mins

Serves: 2

  • 1 cup (180g) microwave brown rice
  • 80g frozen podded edamame (soybeans)
  • 1¼ cups (100g) finely shredded cabbage
  • 2 radishes (70g), quartered
  • 1 tsp shichimi (Japanese 7-spice) (optional)
  • 1 tsp black sesame seeds
  • 2 tsp pickled pink ginger
  • 2 tsp gluten-free tamari
  • 20g sachet instant miso soup with wakame 
For the creamy tuna:
  • 80g silken tofu, drained, patted dry
  • 1 tsp wasabi paste
  • 2 tsp gluten-free tamari
  • 185g can tuna in springwater, drained, flaked


  1. To make creamy tuna, blend tofu, wasabi and tamari in a blender until smooth. Transfer to a bowl; stir through tuna.
  2. Heat rice following packet directions. Blanch edamame in a small saucepan of boiling water for 1 min; drain. Rinse under cold water.
  3. Using two lunchbox containers with three sections, divide cabbage and radish between one large section in each container. Spoon rice into another section. Spoon tuna mixture and edamame into third section. Sprinkle tuna with shichimi (if using) and sesame seeds. Serve with pickled ginger, tamari and, if you like, a little more wasabi.
  4. Before serving, prepare miso soup following packet directions; divide into two small cups.
  5. Serve bento box with soup.

Meal Prep: If you’re taking the bento box to work the next day, prepare the miso soup in the morning and store in a thermos until lunch time.


8.6g total fat (1.5g saturated fat); 1446kJ (345 cal); 35g carbohydrate; 29g  protein; 5.7g fibre