Banh Mi is a Vietnamese sandwich made with a crusty, light baguette stuffed full of a variety of fillings such as pork and pickled daikon. The word itself actually means ‘bread’ in Vietnamese. I attempted my own and filled it with chunky baked sweet and smoky tofu, along with DIY pickles.
During my visit to Vietnam, the food selection was immense and I looked forward to eating everyday (though what’s new!). Despite the simplicity of the dishes, the flavours were far from simple. Ginger, garlic, chilli, rau ram (Vietnamese mint), perilla, lemon balm (kinh gioi), fresh mint, chives – literally a flavour explosion.
From pho (rice noodles in broth) and banh xeo (crispy stuffed crepe) to rau muong (fried morning glory/greens) and bot chien (fried rice cake with hot sauce, pickles and papaya), the food scene was unforgettable. I truly wish I took some cooking lessons while I was there.
Why is this Good for Me?
- Pickled vegetables, if fermented, can promote a healthier gut environment, acting as a direct source of good bacteria. They are also usually fat-free and are therefore not energy-dense.
- Tofu is a great source of protein, exhibiting all 9 essential amino acids, which makes it a complete protein. Another bonus is that it contains no saturated fat (pretty much no fat actually) and offers a range of minerals too, such as calcium, iron and zinc
- Coriander is a good source of antioxidants. Antioxidants are substances that have the ability to ‘fight’ free radicals. Free radicals are unstable molecules or elements in the body that increase your risk of cancer and other diseases.
- Maple syrup is a natural, unprocessed sweetener that magically comes from trees! It is rich in some trace elements such as magnesium and potassium.
Questions about Banh Mi
How to make Banh Mi
To make Banh Mi Preheat oven to 200°C. In a bowl, mix together onion powder, smoked paprika, soy sauce, rice vinegar, sesame oil and maple syrup. Slice a block of firm tofu into rectangles, around 10-12 chunky slices.
Brush with the marinade (can be left overnight or a few hours to soak up the flavours). Lay on baking tray lined with greaseproof paper. Bake for 30 minutes, flipping over halfway.
Cut the baguette into 4 pieces, then slice each one lengthways, but not all the way so that both halves are still attached at one side. Fill with the baked tofu, coriander, vegan mayo, sriracha and pickled vegetables.
What is Banh Mi?
Banh Mi is a sandwich that originates from Vietnam, made with a crusty French Baguette that is stuffed with meat, pickled vegetables, hot sauce, mayonnaise and herbs such as coriander.
Banh Mi Substitutions
- Any vegetables can be used as a filling
- Maple syrup can be replaced with other syrups, coconut sugar, brown sugar and other such similar sweetners
- Sriracha can be omitted
- Coriander can be used alongside or replaced with herbs such as lemon balm, Thai basil or mint
- For an alternative to the tofu filling, try out the mushrooms from my Pulled Mushroom Burger
This Banh Mi is…
- Crisp
- Light
- Sweet
- Smoky
- Tangy
- Gluten-free
- Nourishing
- Vegan
- Plant-based
Shopping List
- Firm tofu
- Onion powder
- Smoked paprika
- Soy sauce/ tamari / coconut aminos
- Rice vinegar
- Sesame oil
- Maple Syrup
- Pickled vegetables
- Sriracha sauce
- Vegan mayonnaise
- Baguette (can be gluten-free)
- Coriander
More Recipes to Try…
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Banh Mi
Ingredients
- 390 g firm tofu
- 1 tsp onion powder
- ½ tsp smoked paprika
- 2 tbsp soy sauce / tamari / coconut aminos
- 2 tbsp rice vinegar
- 2 tbsp sesame oil
- 2 tbsp maple syrup
- ¼ tsp salt
- Pickled vegetables
- Sriracha sauce
- Vegan mayo
- 1 large baguette
Instructions
- Preheat oven to 200°C.
- In a bowl, mix together the onion powder, smoked paprika, soy sauce, rice vinegar, sesame oil and maple syrup.
- Slice the tofu into rectangles, around 10-12 chunky slices.
- Brush with the marinade (can be left overnight or a few hours to soak up the flavours).
- Lay on baking tray lined with greaseproof paper.
- Bake for 20 minutes, flipping over halfway.
- Cut the baguette into 4 pieces, then slice each one lengthways, but not all the way so that both halves are still attached at one side.
- Fill with the baked tofu, coriander, vegan mayo, sriracha and pickled vegetables.
Notes
- Any vegetables can be used as a filling
- Maple syrup can be replaced with other syrups, coconut sugar, brown sugar and other such similar sweetners
- Sriracha can be omitted
- Coriander can be used alongside or replaced with herbs such as lemon balm, Thai basil or mint
Nutrition
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[…] Although very different textures, the glaze can also be used with tofu and prepared and cooked in the same way. Serve it in a sandwich like my Banh Mi . […]