Recipe Vegan Tofu Banh Mi

May 02, 2022

Article by

Desiree Neilsen, Desiree RD

This Vegan Tofu Banh Mi sandwich is packed with sweet and salty hoisin-glazed tofu, spicy quick-pickled veggies and lots of refreshing herbs. This vegan Banh Mi recipe is great for meal prep—you can make the tofu and pickles ahead of time, making it a great meal prep option. This filling and flavourful sandwich is packed with plant-based protein and fibre to keep you energized for hours. in just a few steps, you can seriously upgrade your usual lunchtime sandwich all week long.

In this recipe, I’m using protein and fibre rich Silver Hills Sprouted Grain bread to create a filling and nutrient-dense sandwich that will keep you energized for hours. Sprouted grain breads are made without flour, and sprouting helps improve digestibility of the plant-based minerals found in whole grain wheat.

Desiree Nielsen is a registered dietitian, author and host based in Vancouver, British Columbia. She runs a nutrition consulting practice with a focus on inflammation, digestion and plant-centred diets. Desiree is the author of a book on anti-inflammatory nutrition called Un-Junk Your Diet: How to shop, cook and eat to fight inflammation and feel better, forever and her new cookbook, Eat More Plants: 100 Anti-inflammatory Plant-centred Recipes for Vibrant Living is a #1 National Bestseller.

Recipe Details

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Ingredients

  • 8 slices Silver Hills Sprouted Bakery Mack's Flax™ bread , toasted
  • 1 340g package extra firm tofu
  • 1 cup cilantro leaves
  • 1 4-inch piece cucumber , finely sliced or mandolined
  • ½ cup mint leaves
  • 2 Tbsp hoisin sauce
  • 1 Tbsp coconut oil or avocado oil
  • ¼ tsp five spice powder
  • 2 cups firm veggies (such as parsnip, carrot, daikon, or kohlrabi) , grated, mandolined, or cut into matchsticks
  • 1 cup rice vinegar
  • 1 jalapeño  , with or without seeds, sliced
  • 2 tsp cane sugar
  • ½ tsp salt

For serving

  • vegan mayo
  • sriracha hot sauce

Instructions

  1. Start by making the quick-pickled veggies: pack the vegetables and jalapeño into a 500ml mason jar or resealable container. Sprinkle the sugar and salt over the veggies and then pour over the vinegar. Place the lid on the jar and shake up the mixture. If you can, let it sit for an hour—or you can make this in advance. (It will keep well for five days in the fridge).
  2. Slice the tofu into two equal squares. Then, take each square and cut horizontally into 3 thinner squares. In a small bowl, mix the hoisin and five spice. Brush the tofu with a thin coating of the hoisin mixture on both sides.
  3. In a large nonstick skillet, heat 1 tablespoon of avocado oil over medium heat. Fry the tofu until it’s browned on both sides—about 3 – 4 min a side. Turn off heat and add garlic and let gently cook for 1 – 2 more minutes, stirring constantly, until garlic turns golden. Season with salt and pepper and remove from heat.
  4. To assemble the sandwiches, spread both sides of the toast with a bit of mayo and a drizzle of sriracha. Add some pickled veggies, squeezing extra moisture out if you’ve grated them. Then add two slices of tofu, some cucumbers and a little handful of mint and cilantro.

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