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HealthiHER Tofu Bahn Mi Sandwhich

HealthiHER Tofu Bahn Mi Sandwhich

tofu bahn mi sandwich recipe

Flaky, crunchy and delicious tofu bahn mi sandwich! An unlikely, yet balanced addition to any weight loss diet plan for women.

Let’s face it weight loss can be tricky. Especially when attempting to create a weight loss diet plan for women. The tricky part typically occurs when trying to balance what you want to eat with what you know you should eat in order to reach your goals. But that’s why balance and moderation are key. Take this flavorful Tofu Bahn Mi sandwich for example. At first glance the carbs might seem to be a weight loss diet plan’s worst enemy! Don’t fret. There are substitutes and other ways to make this work as part of your diet plan. Let’s crunch into it here.

Can I eat bread and still lose weight?

Yes! The trick is MODERATION. Basically, don’t eat this everyday for every meal and expect to lose weight. Instead, add a heavier carb meal to a balanced weight loss plan and include in your meal plan every two weeks or so. (Note: this is just a simple suggestion and should not be taken as advice, rather as education. If you are interested in having a personalized weight loss diet plan created for you please reach out to me at hello at kitchendancepartii dot com.)

When incorporating bread and other heavier carbs like pasta and rice into your diet be mindful of the number of servings you are having per meal. Additionally, consider subs and swaps. For example, while you may certainly include this tofu bahn mi sandwich as part of your weight loss diet plan you may also want want to consider substituting the bread for a hearty green such as kale, collard greens or lettuce and make it a wrap.

How many calories are in tofu bahn mi?

This particular recipe is 643 calories per serving. It’s important to note this is a rough estimate and calorie count will depend on the amount of ingredients used while cooking. Please use this estimate at your own discretion.

tofu bahn mi sandwich recipe

Gather the ingredients for the tofu bahn mi sandwich

While delicious and easy to make this tofu bahn mi sandwich does require more than 5 ingredients. Here’s what you will need to make this vegan spin on a Vietnamese classic!

marinated tofu
8 ounces extra firm tofu, drained and pressed (best if frozen, thawed and drained)
¼ cup soy sauce
¼ cup rice vinegar
¼ cup maple syrup
1/2 tbsp sirarcha
1/2 tbsp tapioca flour
2 tablespoon sesame oil
2 teaspoon fresh grated ginger
1 tbsp cooking oil
everything else
12 inches baguette, cut in half
⅓ large carrot, shredded
½ small cucumber, sliced
½ jalapeño, seeded and cut into thin rings
a few fresh sprigs of cilantro
vegan mayonnaise (optional)

Prepare the tofu bahn mi sandwich

To begin preparation first thaw and drain the tofu using a tofu press. For best results allow the tofu to sit and drain using the press for at least an hour on the counter at room temperature.

Then prepare and slice your veggies. Make sure your vegetables are washed thoroughly. To disinfect your veggies and prevent sickness use the wireless fruit food purifier. Next, shred the carrots and then cut the jalapeno and cucumber into thin slices. Additionally, simply pick the cilantro leaves off the steams.

Set the vegetables aside while making the sauce or the tofu. If you need a quick recipe simply mix all the sauce ingredients together, add to a medium sized skillet and allow to simmer on medium to low heat for about five to ten minutes or until sauce thickens. Then add sliced tofu and allow to cook on each side for an additional five to ten minutes per side.

For a more flavor packed recipe, marinate the tofu about about thirty. minutes to an hour before hand. Then follow the instructions above.

To build the perfect tofu bahn mi sandwich toast the bread, slather on the vegan mayo, top with veggies, tofu and a bit more Sriracha sauce and enjoy!

HealthiHER Tofu Bahn Mi Sandhich

HealthiHER Tofu Bahn Mi Sandwhich

0 from 0 votes
Recipe by Sagen Jackson Course: LunchCuisine: VietnemeseDifficulty: Easy
Servings

4

servings
Prep time

20

minutes
Cooking time

15

minutes
Calories

643

kcal

Flaky, crunchy and delicious tofu bahn mi sandwich!

Ingredients

  • marinated tofu
  • 8 ounces 8 extra firm tofu, drained and pressed (best if frozen, thawed and drained)

  • ¼ cup soy sauce

  • ¼ cup rice vinegar

  • ¼ cup maple syrup

  • 1/2 tbsp 1/2 sirarcha

  • 1/2 tbsp 1/2 tapioca flour

  • 2 tablespoon 2 sesame oil

  • 2 teaspoon 2 fresh grated ginger

  • 1 tbsp 1 cooking oil

  • everything else
  • 12 12 inches baguette, cut in half

  • ⅓ large carrot, cut into matchsticks

  • ½ small cucumber, cut into matchsticks

  • ½ jalapeño, seeded and cut into thin rings

  • a few a few fresh sprigs of cilantro

  • vegan mayonnaise (optional)

Preparation

  • To begin preparation first thaw and drain the tofu using a tofu press. For best results allow the tofu to sit and drain using the press for at least an hour on the counter at room temperature.
  • Then prepare and slice your veggies. Make sure your vegetables are washed thoroughly. To disinfect your veggies and prevent sickness use the wireless fruit food purifier. Next, shred the carrots and then cut the jalapeno and cucumber into thin slices. Additionally, simply pick the cilantro leaves off the steams.
  • Set the vegetables aside while making the sauce or the tofu. If you need a quick recipe simply mix all the sauce ingredients together, add to a medium sized skillet and allow to simmer on medium to low heat for about five to ten minutes or until sauce thickens. Then add sliced tofu and allow to cook on each side for an additional five to ten minutes per side.
  • For a more flavor packed recipe, marinate the tofu about about thirty. minutes to an hour before hand. Then follow the instructions above.
  • To build the perfect tofu bahn mi sandwich toast the bread, slather on the vegan mayo, top with veggies, tofu and a bit more Sriracha sauce and enjoy!

Notes

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Sagen Jackson

Sagen knows first hand the harmful negative impacts bad habits can have on your health. For the past fifteen years, she has worked in the health industry developing programs for underserved women, partnering with doctors to create unique primary care services and serving with her local breastfeeding coalition and food bank. She loves helping women like you set health goals and crush them! Because she knows if she can overcome a drinking addiction and unhealthy eating habits so can you! It won’t always be easy but feeling and looking your best is always worth it! Download the HealthiHER app and get started on your journey to a HealthiHER you! You Glow Girl!

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