5 from 12 votes
Crispy Tofu Banh Mi
This Crispy Tofu Banh Mi layers marinated, pan-fried tofu slices with quick-pickled carrots and cucumbers, fresh jalapeño, cilantro, and a tangy yogurt-based sauce on toasted sprouted grain bread. The sandwich combines crispy, savory tofu with crisp, tangy vegetables and a creamy, slightly spicy dressing, mimicking the textures and flavors typical of this Vietnamese-inspired sandwich.
Prep Time
30 mins
Cook Time
10 mins
Total Time
40 mins
Servings:
4
Calories:
306 kcal
Course:
Lunch
Cuisine:
Asian
Ingredients
Tofu:
- 14 ounces tofu extra firm, 1 package
- ¼ cup soy sauce less sodium, brand Kikkoman®
- 1 teaspoon sesame oil Kikkoman brand
- 2 teaspoons brown sugar
- 1 clove garlic
- 1 tablespoon vegetable oil
Pickled Vegetables:
- 2 tablespoons rice vinegar Kikkoman® brand
- 2 teaspoons sugar
- 2 tablespoons water warm
- ⅛ teaspoon salt
- 1 carrot peeled and cut into matchsticks
- ½ English cucumber thinly sliced
Sauce:
- ½ cup Greek yogurt reduced fat
- 1 teaspoon soy sauce less sodium, brand Kikkoman®
- 1 tablespoon sweet chili sauce Kikkoman® gluten-free brand
- 1 teaspoon rice vinegar Kikkoman® brand
- ½ teaspoon sesame oil Kikkoman brand
Other:
- 8 lices sprouted grain bread toasted or whole grain bread
- 1 jalapeno pepper thinly sliced
- cilantro leaves
- sesame seeds optional
Instructions
- Press the liquid out of the tofu by placing it on a platelined with paper towels. Place more paper towels on top and then place a skillet on top weighed down with a few cans.
- While the tofu is draining, make the marinade by whisking the soy sauce, sesame oil, sugar, garlic and vegetable oil together in a shallow dish. Once the tofu has draineda lot of liquid, cut it into 8 slices. Marinate the tofu slices in the marinade.
- To make the pickled vegetables, stir the rice vinegar, sugar, water and salt together in a bowl. Add the carrots and cucumber and let them soak for 10 minutes.
- To make the sauce, stir the yogurt, soy sauce, sweet chili sauce, rice vinegar and sesame oil together in a bowl.
- To cook the tofu, heat a large cast iron or other nonstick skillet over medium high heat. Cook the tofu 3-4 minutes on each side until browned. Remove from skillet.
- To assemble the sandwiches, take 4 slices of toast and top each with 2 pieces of tofu. Top the tofu with some pickled carrots and cucumber, sliced jalapeños, cilantro leaves, and sesame seeds, if desired. Spread some sauce on the other 4 pieces of bread and close the sandwiches. Serve.
Cup of Yum
Nutrition Information
Calories
306kcal
(15%)
Carbohydrates
38g
(13%)
Protein
15g
(30%)
Fat
10g
(15%)
Saturated Fat
4g
(20%)
Cholesterol
2mg
(1%)
Sodium
1003mg
(42%)
Potassium
418mg
(9%)
Fiber
2g
(8%)
Sugar
12g
(24%)
Vitamin A
2710IU
(54%)
Vitamin C
18.3mg
(20%)
Calcium
131mg
(13%)
Iron
3.1mg
(17%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 306
% Daily Value*
| Calories | 306kcal | 15% |
| Carbohydrates | 38g | 13% |
| Protein | 15g | 30% |
| Fat | 10g | 15% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 2mg | 1% |
| Sodium | 1003mg | 42% |
| Potassium | 418mg | 9% |
| Fiber | 2g | 8% |
| Sugar | 12g | 24% |
| Vitamin A | 2710IU | 54% |
| Vitamin C | 18.3mg | 20% |
| Calcium | 131mg | 13% |
| Iron | 3.1mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.