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Tofu Banh Mí

Updated: Jun 17, 2023


image courtesy of Cooking Light

Bánh mì or banh mi is the Vietnamese word for bread, but what you put in the middle is up to you! It typically includes something spicy, something pickled, and some kind of protein. I used tofu but you could also use tempeh. Portobello mushrooms aren’t high in protein, however they would also work here and be pretty delicious in this (not to mention, mushrooms are power-packed with other nutrients!). Take a trip through Vietnam without leaving the comfort of your own home with this tasty sandwich!


Serves: 2

Prep time: 30 minutes

Cooking time: 15 minutes


Marinated Tofu

  • 8 ounces organic tofu, firm or extra firm*

  • 1/4 cup organic tamari or coconut aminos

  • 1/4 cup rice vinegar

  • 1 tsp pure maple syrup

  • 1 tsp sesame seed oil

  • 1 Tbsp minced ginger

  • 2 Tbsp avocado oil or vegetable broth for sautéeing


Pickled Veggies

  • 1 cup sliced radish

  • 1 medium carrot, sliced

  • 1 jalapeño, chopped

  • 1/2 cup rice vinegar

  • 1 tsp pure maple syrup

  • 1/4 tsp salt

  • 1/4 cup chopped cilantro (optional)

  • 1/2 tsp crushed red pepper flakes (optional)

Alternatively, you could use kimchi or kraut in place of the pickled vegetables.


Sandwich fixings

  • 2 Whole-grain buns

  • 4 Tbsp easy vegan mayo (I recommend adding some Sriracha to the mayo for this sandwich if you like spice!)

Directions:

  1. Combine all the ingredients for the tofu marinade (tamari through ginger) in a large shallow dish. Slice the tofu into four 1/4" slices and place in the marinade so that tofu is completely submerged. Marinate for at least 1 hour.

  2. Combine the ingredients for the pickled vegetables in a small bowl. Cover and refrigerate until ready to use. 

  3. Make the Easy Vegan Mayo.  

  4. Once tofu is marinated, heat vegetable broth in a large skillet over medium heat. Once the broth is hot, add the tofu. Cook for about 5–7 minutes per side, until the tofu is brown and crispy on each side.

  5. Toast your baguette, if desired.

  6. Spread one tablespoon of the vegan mayo over the side of each slice.

  7. Add the cooked tofu and a handful of the pickled carrots and radish.

  8. Top with additional fresh cilantro and serve immediately. 

*Press your tofu

If you want the tofu to be firm and crispy when you pan fry, air fry or bake it, then you’ll want to press the water out of it at least an hour before you cook it. Wrap the tofu in a few paper towels or a clean tea towel, set it on a plate (that has rims so the water doesn't run onto your countertop), then set something heavy on top of it, like a cast iron pan or a few heavy books. Let it press for about an hour if possible.


Layer it up

  • Add some greens by layering on arugula, organic kale, or organic spinach to each sandwich.

  • Add other sliced vegetables you have on hand.

  • Sprinkle calcium-rich sesame seeds on top of the tofu before you assemble the sandwich.


Nutrition Information

Per serving (2 servings): 242 calories, 14 grams carbohydrates, 4 grams fiber, 14 grams protein, 9 grams fat, 2361 milligrams sodium


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