What’s Cooking: Tofu Banh Mi
A traditional Vietnamese banh mi is typically made with pork, but this vegetarian makeover uses crispy tofu, vegetables and zesty sriracha mayonnaise. Tofu, an excellent source of protein, iron and calcium, will keep up your energy and bone health, and it’s a great, affordable option for your meatless Mondays.
Serves:
5Prep Time:
50 minutes (includes marinating time)Cook Time:
15 minutesINGREDIENTS
- 12 ounces (1 package) extra-firm tofu
- ½ cup low-sodium soy sauce
- 1 teaspoon grated ginger
- 1 clove garlic
- 3 radishes, sliced thinly
- 3 tablespoons rice vinegar
- ¼ teaspoon ground black pepper
- ¼ cup mayonnaise, or veganaise if avoiding animal products
- 2 tablespoons sriracha hot chili sauce
- ½ teaspoon lime zest
- 1 tablespoon canola oil
- 1 carrot, cut into matchsticks
- ½ cucumber, peeled into ribbons
- 1 avocado, mashed
- 1 jalapeno, thinly sliced, seeds removed (optional)
- ½ cup fresh cilantro leaves
- 20-inch baguette
DIRECTIONS
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Cut tofu into five 1-inch thick slabs. Combine 1 tablespoon water, soy sauce, ginger and garlic in an 8″×8″baking dish. Arrange tofu in the marinade in a single layer and cover with plastic wrap. Refrigerate for 15 minutes, then turn tofu pieces and refrigerate another 15 minutes.
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To quickly pickle, place radishes, vinegar, black pepper and 2 tablespoons water in a small bowl. Cover with plastic wrap and store in the refrigerator until ready to use.
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Stir together mayonnaise, sriracha sauce and lime zest. Set aside.
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Heat canola oil in a non-stick skillet over medium-high heat for 2 minutes. Arrange tofu in a single layer in the pan. Cook for 5 minutes on one side or until lightly browned. Flip tofu and cook another 5 minutes until browned. Transfer to a plate to cool slightly.
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Prepare carrots, cucumber and avocado as described in ingredients list.
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To assemble sandwiches, slice baguette in half lengthwise. Evenly spread 5 tablespoons sriracha mayo on bottom half of baguette and 5 tablespoons mashed avocado on the top half. Place tofu slabs on the bottom half. On top of tofu, evenly distribute cucumber ribbons, carrots, radishes, optional jalapeno and cilantro. Put upper half of baguette on top and cut into five 4-inch sandwiches.
NUTRITIONAL INFORMATION
Serving Size: 1 sandwich
Calories 362 Total fat 13g Sat. fat 2g Chol. 0mg Sodium 841mg Carb. 48g Fiber 6g Sugars 4g Protein 17g
Adapted from original recipe by Deborah Murphy, MS, RDN: foodandnutrition.org