- March 20, 2023
- by Amy Gorin, MS, RDN
- 0 Comments
Vegan Fried Tofu Sandwich
This fried tofu sandwich, also known as banh mi, makes a delicious plant-based lunch or dinner.
Bahn mi originates from Vietnam, and the name translates to “bread” in Vietnamese.
It’s often used to describe a type of sandwich made on a short baguette with savory fillings, such as pickled vegetables, meat, fresh herbs, and sauces. It can be served warm or cold.
One of the reasons this fried tofu sandwich sandwich is popular is the variety of ingredients layered on the bread, which provides an experience of different flavors and textures.
This makes them very customizable to individual preferences, such as vegan or vegetarian.
Say goodbye to boring sandwiches and try this flavorful fried tofu sandwich! This vegan banh mi recipe is packed with tasty ingredients.
Are you ready to make vegan banh mi? Let’s have a look at the ingredients you’ll need to make the fried tofu sandwich.
Ingredients
Vegetables: Carrots and radish add a pop of color and freshness.
Tofu: Tofu is a key component of this fried tofu sandwich, absorbing the rich flavors in the marinade. Cutting it into strips, as opposed to cubes, will help it layer better on the baguette with the other ingredients.
Maple syrup: Not only does maple syrup provide a bit of sweetness, but it also creates caramelization when grilled for an extra-rich flavor.
Baguettes: Although banh mi is traditionally served on a short baguette, feel free to choose whichever size you’d like.
Rice vinegar: Rice vinegar is common in Asian cuisine. We’re going to use this to add a tangy flavor to the veggies in this fried tofu sandwich.
Soy sauce: Soy sauce provides an umami flavor to the tofu. It’s high in sodium, so using a low-sodium version will help cut down the overall sodium in the meal.
For a gluten-free version, you can use tamari.
Sesame oil: Sesame oil is another common ingredient in Asian recipes. In this fried tofu sandwich, the oil is an ingredient in the marinade that will help the tofu get crispy and fragrant.
Step-by-step instructions
Here are all the steps you’ll need to follow to make this fried tofu sandwich.
In a pot, mix carrot, radish,
and vinegar.
Add half of the maple syrup.
Add ½ cup of water, and bring to a boil on the stovetop.
Once boiling, turn off the heat and transfer the veggies to an airtight container.
Next, you’ll prepare the tofu for the fried tofu sandwich. Pat dry the tofu, and cut it into ½-inch strips.
Place the tofu in a bowl. Season it with soy sauce, remaining maple syrup, and sesame oil. Be sure to coat all sides of the tofu.
Heat a grill to medium-high heat. Grill tofu on both sides, until golden brown and caramelized.
Now, it’s time to make your fried tofu sandwich. Open the baguette.
Fill with the tofu, veggies, and cilantro. Then, enjoy!
This fried tofu sandwich is easy to customize with your own favorite sandwich fillings. You can also check out these yummy vegan sandwich filings for more ideas.
Recipe FAQ
There are a variety of ingredients you can include in a tofu marinade. Often, marinades contain oil, a source of acid, like vinegar, and something sweet, like maple syrup. Soy sauce is a great add-in because it provides umami flavor.
Sometimes, if the pan is not hot enough and/or the tofu is too wet, the tofu strips won’t get as crispy. Adding cooking oil can help tofu crisp up. Check out this baked tofu recipe that comes out nice and crispy.
In general, choose oils with a high smoke point. If you’re looking for a neutral flavor, vegetable oils, such as canola, are a good choice. For more fragrance and flavor, sesame oil or peanut oil are good options as well.
It depends on the recipe and marinade. But in general, tofu takes about 5-7 minutes to fry. Shorter cooking times will keep the tofu softer, while longer cooking makes it crispier.
Tofu out of the package is already safe to eat, so cooking is just for flavor and texture.
Both meat and tofu are high in protein. Firm tofu contains about 9 to 10 grams of protein per 3.5-ounce serving. They also both are often cooked in marinades.
Tofu has a neutral flavor on its own, which makes it great for absorbing flavors, from sweet and salty to sour and umami.
More recipes on bread
If you were intrigued by this warm fried tofu sandwich, then you should check out these other delicious recipes:
- Italian Flatbread Breakfast Sandwich
- White Bean Pizza on Naan Bread
- Healthy Protein French Toast
- Hummus Toast with Everything Bagel Seasoning
I hope you enjoyed this fried tofu sandwich, and it gave you some inspiration to spice up your sandwiches. If you gave this recipe a try, let me know in the comments!
Vegan Fried Tofu Sandwich
Ingredients
- 1 cup carrot thinly sliced
- 1 cup radish thinly sliced
- 1 tbsp rice vinegar
- 5 tsp maple syrup divided
- 1 firm tofu block
- 1 tbsp low-sodium soy sauce (gluten free, if necessary)
- 1 tsp sesame oil
- 2 baguettes best if whole grain (gluten free, if necessary)
- Fresh cilantro
Instructions
- To prepare the veggies, mix carrot, radish, vinegar, and half of the maple syrup in a pot. Add ½ cup of water, and bring to a boil. Turn off heat and transfer to an airtight container.
- Pat dry the tofu, and cut in ½-inch strips.
- Place tofu in a bowl. Season with soy sauce, remaining maple syrup, and sesame oil.
- Heat a grill to medium-high, and grill tofu on both sides, until golden brown and caramelized.
- Open the baguettes, and fill with the tofu, veggies, and cilantro.
Nutrition
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