📝 About This Recipe
Brighten up your child's lunchbox with this whimsical 'Sunflower' bento, where crunchy toasted sunflower seeds form the heart of a vibrant edible flower. This dish combines the nutty, earthy flavor of protein-packed seeds with fluffy jasmine rice and colorful vegetables to create a balanced, kid-friendly meal. It is a playful take on the classic bento style, designed to be as visually stunning as it is nutritious and easy to eat on the go.
🥗 Ingredients
The Sunflower Center
- 1/2 cup Raw Sunflower Seed Kernels (unsalted and hulled)
- 1 teaspoon Tamari or Soy Sauce (for a savory glaze)
- 1/2 teaspoon Honey or Maple Syrup (to help the glaze stick)
The Flower Petals & Stem
- 1.5 cups Jasmine Rice (cooked and warm)
- 1 large Yellow Bell Pepper (sliced into triangles for petals)
- 6-8 pieces Sugar Snap Peas (to act as the stem and leaves)
- 1/2 medium Carrot (peeled and sliced into thin rounds)
Bento Sides & Fillers
- 1/4 cup Edamame (shelled and steamed)
- 2 slices Mild Cheddar Cheese (cut into small stars or circles)
- 4-5 thick slices Cucumber (cut into half-moons)
- 1 tablespoon Rice Vinegar (to season the rice)
- 1/2 teaspoon Sesame Oil (for aromatic finish)
👨🍳 Instructions
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1
Start by cooking your jasmine rice according to package instructions. Once done, stir in the rice vinegar and a tiny pinch of salt to give it a bright, sushi-rice style flavor. Keep it covered so it stays moist.
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2
Place a small non-stick skillet over medium-low heat. Add the raw sunflower seeds and toast them for 3-5 minutes, shaking the pan frequently until they turn golden brown and smell nutty.
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3
In a small bowl, whisk the tamari and honey together. Pour this mixture over the toasted seeds in the pan and stir rapidly for 30 seconds until the liquid evaporates and the seeds are glazed. Remove from heat and let cool.
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4
Prepare the 'petals' by cutting the yellow bell pepper into uniform triangle shapes. You will need about 8-10 triangles per bento box.
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5
Blanch the sugar snap peas in boiling water for 60 seconds, then immediately plunge them into ice water to preserve their vibrant green color. Pat them dry.
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6
To assemble the bento, place a large, flat scoop of rice (about 3/4 cup) into the center of the main compartment of the lunchbox. Flatten the top slightly with a damp spoon to create a circular base.
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7
Take a handful of the glazed sunflower seeds and press them firmly into a circle in the very center of the rice mound. This creates the dark 'eye' of the sunflower.
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8
Arrange the yellow pepper triangles around the sunflower seed center, pointing outwards, to form the petals of the flower.
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9
Place two sugar snap peas vertically below the rice flower to serve as the stem, and use two more peas angled outward as the leaves.
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10
Fill the gaps in the bento box with the steamed edamame and cucumber slices to act as the 'grass' surrounding your flower.
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11
Use a small cookie cutter to punch out star shapes from the cheddar cheese and scatter them in the corners of the box like little sunbeams.
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12
Add the carrot rounds to a side compartment for extra crunch, and ensure all components are packed tightly so the design doesn't shift during transport.
💡 Chef's Tips
If your child prefers a sweeter profile, swap the tamari for cinnamon and a touch more honey on the seeds. To prevent the rice from sticking to your hands during assembly, keep a small bowl of water nearby to dampen your fingers. Make sure the sunflower seeds are completely cool before closing the bento box to prevent steam from making them soggy. You can substitute the bell pepper with thin slices of mango or cheddar cheese for a different flavor profile. For a nut-free school environment, you can use toasted pumpkin seeds (pepitas) instead of sunflower seeds.
🍽️ Serving Suggestions
Pair with a small container of Greek yogurt mixed with a little honey for dipping the carrots. Serve with a chilled box of apple juice or a refreshing coconut water. Include a side of sliced strawberries or grapes to round out the meal with natural sweetness. Pack a small fork or kid-friendly chopsticks to make eating the 'petals' and 'seeds' more fun. Add a small container of hummus if your child enjoys dipping the snap peas and peppers.