Plant Based Vegan Bento Box Lunches or Vegan Lunchable for Kids

This is the bento box we each have.

Bento boxes are containers that you can pack your own little *lunchable* lunch. I looked at Walmart for one but couldn't find any, so I bought mine from Amazon. Click here to browse the affordable selection they have. I love mine. My honey takes his to work with him every day. I'm going to start packing him one for breakfast, too.

Here are some great ideas on how to pack a vegan bento box that is nutritious, fun, and easy! Kids love to eat from these and it makes vegan school lunches so easy you'll wonder how you ever lived without it.

29 Healthy Bento Box Ideas

5 Easy Bento Box Ideas

17 Easy Vegetarian Bento Boxes

1001 Best Vegan Bento Boxes on Pinterest

Personally, I like to keep my bento boxes simple: Nut assortment, finger veggie assortment, crackers with hummus, and a finger fruit assortment. Sometimes I'll make little cucumber sandwiches with hummus, or a nut butter sandwich. I think the brilliance of these boxes is how simple they are and they save you money in the long run. (And save the environment from more plastic that gets thrown away.)

I hope you enjoy your bento box experience as much as we do!

Plant Based Protein per Gram

Vegetables are incredibly high in protein, some even more so than a regular steak or piece of meat. The only way that anyone could be lacking in protein is if they are junk food vegans, which a lot of people fall into this category, too, but remember: No judgment!

Here is a quick view into plant based proteins and how much protein is in plants, per serving. Serving sizes are dependent upon each individual food.

Beans
Soybeans 29g
Lentils 18g
White Beans 17g
Adzuki Beans 17g
Split Peas 16g
Black Beans 15g
Garbanzo Beans 15g
Kidney Beans 15g
Lima 15g
Black Eyed Peas 14g
Mung Beans 14g
Pinto Beans 14g

Nuts & Seeds
Chia Seed 12g
Hemp Seed 10g
Flax Seed 8g
Sunflower seed 8g
Almonds 7 g
Pumpkin Seeds 7g
Sesame Seeds 7g
Pistachios 6g
Walnuts 5g
Cashews 4g
Pine Nuts 4g

Grains
Triticale 25g
Millet 8g
Amaranth 7g
Oats 7g
Wild Rice 7g
Rye 7g
Wheat 6g
Barley 5g
Brown Rice 5g
Quinoa 5g
Spelt 5g

Vegetables
Peas 9g
Potatoes with skin 5g
Mushrooms 5g
Corn 5g
Artichoke 4g
Avocado 4g
Brussel Sprouts 4g
Broccoli 4g
Collard Greens 4g
Fennel 3g
Sweet Potato 3g
Swiss Chard 3g
Kale 2.5g
Asparagus 2g
Beets 2g
Cauliflower 2g
Carrots 2g
Green Beans 2g

As you can see, protein can be easily met without much trying, so can iron and all the other minerals. The only vitamin that should be supplemented when going completely vegan is B12. This is only because our soils are depleted of essential B vitamins. Even animals are supplemented with vitamin B, which is how it is in meat.

Grab a copy of 28 Days of Easy Vegan Recipes for your Kindle or in Paperback!

Easy Vegan Black Bean Quesadilla Recipe

Taken from the book 28 Days of Easy Vegan Recipes: https://amzn.to/2RrOnBb

Black Bean Quesadillas

Ingredients

• 1 can of organic Great Northern Beans, drained and rinsed well

• ¾ cup of diced tomatoes (sometimes I’ll use salsa)

• 1 clove of fresh garlic

• 1/3 cup of nutritional yeast

• 1 teaspoon of ground cumin

• Pinch of cayenne

• Salt to taste

• ½ cup of black beans, drained and rinsed well

• ¼ cup of diced tomatoes (or salsa)

• Tortillas of your choice

Directions

1. In a blender or food processor, place your northern beans, ¾ cup of tomatoes and garlic. Blend until smooth and then add the nutritional yeast, cumin, salt and cayenne. Blend again until incorporated.

2. Pour bean mixture in a medium bowl and fold in the black beans and remaining ¼ cup of diced tomatoes.

3. Place a tortilla in a nonstick skillet over medium heat. Spread about ¼ of mixture onto the tortilla and spread out evenly. Place another tortilla on top. Cook each side until the tortilla is lightly browned. Serve immediately.

Vegan Breakfast Burrito Recipe

Breakfast Burrito Recipe from 28 Days of Easy Vegan Recipes: https://amzn.to/2QFxXEM

Ingredients

• 1 head cauliflower
• ½ Tablespoon coconut oil
• ½ diced onion
• 1 diced red bell pepper
• ½ teaspoon cumin
• ½ teaspoon smoked paprika
• ¼ teaspoon garlic powder
• 1 Tablespoon coconut aminos
• 2 Tablespoons nutritional yeast

Instructions

1. Remove stem from cauliflower and cut into florets. Cut into smaller pieces, until it’s all finely chopped. You may also pulse a few times in a food processor.
2. In a large skillet over medium heat, melt coconut oil. Add onion and sauté until translucent. Add red pepper and cook for a couple minutes more.
4. Add cauliflower and spread in an even layer across skillet. Cook for about 5 minutes without moving so that it may get a little browned on one side.
5. Add in the herbs and aminos, and stir it all together. The cauliflower should be a golden color.
6. Continue to cook for another 5 minutes, until soft, or your desired texture is reached. Stir in the nutritional yeast.
7. Remove from heat and serve with your favorite sides, or wrap into a tortilla for a breakfast burrito.

I like to add guacamole, hummus, spinach, and diced tomatoes to make this the ultimate plant based breakfast.