Introduction
Vegan Banh Mi, a contemporary twist on the traditional Vietnamese sandwich, embodies the essence of vibrant street food culture with a plant-based approach. This step-by-step guide invites you to explore the art of crafting this culinary delight at home, using fresh ingredients and innovative substitutes that promise a symphony of flavors and textures. Perfect for both seasoned vegans and those seeking to expand their palate, this recipe promises a delicious journey into the heart of Vietnamese cuisine, reimagined in a cruelty-free and satisfying form.
Vegan Banh Mi Recipe
Ingredients:
- 1 whole wheat baguette (crusty and fresh)
- 1 block of firm tofu or tempeh
- 1/4 cup soy sauce or tamari
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 cup julienned carrots
- 1 cup julienned daikon radish
- 1/2 cup rice vinegar
- 1/4 cup sugar
- 1/2 teaspoon salt
- 1 cucumber, thinly sliced
- 1-2 jalapeño peppers, thinly sliced
- Fresh cilantro and basil leaves
- Vegan mayonnaise or tahini spread
- Sriracha or chili sauce (optional)
- Cooking oil for frying tofu or tempeh
Instructions:
Step 1. Marinate and Prepare the Tofu or Tempeh
- Slice the tofu or tempeh into thin slices.
- In a bowl, combine soy sauce or tamari, garlic powder, and paprika.
- Place the tofu or tempeh slices in the marinade and let them marinate for at least 15-20 minutes.
Step 2. Pickle the Vegetables
- In another bowl, mix rice vinegar, sugar, and salt until dissolved.
- Add julienned carrots and daikon radish to the mixture, ensuring they are fully submerged.
- Let the vegetables pickle for at least 30 minutes to develop flavors.
Step 3. Cook the Tofu or Tempeh
- Heat a pan over medium heat and add a small amount of cooking oil.
- Fry the marinated tofu or tempeh slices until golden brown on both sides, about 3-4 minutes per side.
- Once cooked, remove from heat and set aside.
Step 4. Prepare the Baguette
- Preheat your oven to 350°F (175°C).
- Slice the baguette lengthwise, but not all the way through, creating a pocket for fillings.
- Lightly toast the baguette in the oven for 5-7 minutes until crisp.
Step 5. Assemble the Vegan Banh Mi
- Spread a generous amount of vegan mayonnaise or tahini spread on both sides of the toasted baguette.
- Layer the marinated tofu or tempeh slices evenly on the bottom half of the baguette.
- Top with pickled carrots and daikon radish, followed by cucumber slices and jalapeño peppers.
- Garnish with fresh cilantro and basil leaves.
Step 6. Serve and Enjoy
- Close the sandwich with the top half of the baguette.
- Optionally, drizzle with Sriracha or chili sauce for extra spice.
- Slice the Vegan Banh Mi into halves or quarters.
- Serve immediately and enjoy the burst of flavors and textures in each bite.
Regular Banh Mi vs. Vegan Banh Mi
Regular Banh Mi (e.g. for a serving of 100g):
- Calories: About 250-300 calories
- Fat: About 8-12g
- Carbohydrates: About 35-45g
- Protein: About 10-15g
- Fiber: About 2-4g
Vegan Banh Mi (example for a serving in 100g):
- Calories: About 150-200 calories
- Fat: About 3-6g
- Carbohydrates: About 25-35g
- Protein: About 5-10g
- Fiber: About 4-6g
Comment:
- Calories: Vegan Banh Mi is often lower in calories than regular one, mainly due to the lack of calories from meat and animal products like cheese.
- Fat: Vegan Banh Mi usually has less fat than regular bread, as it is often made from ingredients such as tofu and gentler sources of vegetable fats.
- Protein: Banh Mi often have more protein due to the presence of meat and animal products. However, vegan choice also provides a sufficient amount of protein to meet basic nutritional needs.
- Fiber: Vegan Banh Mi is often richer in fiber because it uses ingredients such as tofu and vegetables, which help improve digestion and maintain long-term saturation.
Final Words
Vegan Banh Mi isn’t just a delicious and nutritious dish; it carries significant meaning. Firstly, it blends traditional Vietnamese cuisine with modern global culinary styles, offering a multicultural dining experience. Substituting meat with tofu or tempeh enriches the dish with fiber and nutrients, catering to vegetarians and those pursuing a healthier diet. Using plant-based ingredients also minimizes environmental impact and promotes animal welfare awareness. Vegan Banh Mi isn’t merely a meal; it’s a diverse and enjoyable choice for daily dining, encouraging everyone to explore and savor the distinctive flavors of Southeast Asian cuisine sustainably and eco-consciously.
Rate this recipe!
| Prep Time | 20 minutes |
| Cook Time | 10 minutes |
| Servings |
people
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Ingredients
- 1 whole wheat baguette (crusty and fresh)
- 1 block of firm tofu or tempeh
- 1/4 cup soy sauce or tamari
- 1 tsp garlic powder
- 1 tsp paprika
- 1 cup julienned carrots
- 1 cup julienned daikon radish
- 1/2 cup rice vinegar
- 1/4 cup Sugar
- 1/2 tsp Salt
- 1 cucumber, thinly sliced
- 1-2 jalapeño peppers, thinly sliced
- Fresh cilantro and basil leaves
- Vegan mayonnaise or tahini spread
- Sriracha or chili sauce (optional)
- Cooking oil for frying tofu or tempeh
Ingredients
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Rate this recipe!
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Instructions
- Slice the tofu or tempeh into thin slices. In a bowl, combine soy sauce or tamari, garlic powder, and paprika. Place the tofu or tempeh slices in the marinade and let them marinate for at least 15-20 minutes.
- In another bowl, mix rice vinegar, sugar, and salt until dissolved. Add julienned carrots and daikon radish to the mixture, ensuring they are fully submerged. Let the vegetables pickle for at least 30 minutes to develop flavors.
- Heat a pan over medium heat and add a small amount of cooking oil. Fry the marinated tofu or tempeh slices until golden brown on both sides, about 3-4 minutes per side. Once cooked, remove from heat and set aside.
- Preheat your oven to 350°F (175°C). Slice the baguette lengthwise, but not all the way through, creating a pocket for fillings. Lightly toast the baguette in the oven for 5-7 minutes until crisp.
- Spread a generous amount of vegan mayonnaise or tahini spread on both sides of the toasted baguette. Layer the marinated tofu or tempeh slices evenly on the bottom half of the baguette. Top with pickled carrots and daikon radish, followed by cucumber slices and jalapeño peppers. Garnish with fresh cilantro and basil leaves.
- Close the sandwich with the top half of the baguette. Optionally, drizzle with Sriracha or chili sauce for extra spice. Slice the Vegan Banh Mi into halves or quarters. Serve immediately and enjoy the burst of flavors and textures in each bite.
