Low FODMAP Tofu Bánh Mì
Our Low FODMAP Tofu Bánh Mì is a plant-based version of the Vietnamese classic. If you’ve been on the plant-based train for a while, you know the entire spectrum of flavor that unlocks when you begin experimenting in the wild world of herbs, sauces, and spices. This simple Low FODMAP Bánh Mì sandwich features tofu, pickled veggies, lemongrass, ginger, cilantro, jalapeno, lime, and toasted sesame oil at center stage, for the perfect balance of sweet, salty, sour, freshness, and umami.
Ingredients:
For Pickled Veggies:
- 1/2 cup (75 g) long matchsticks of peeled daikon radish
- 1/2 cup (75 g) long matchsticks of hothouse cucumber (no need to peel)
- 1/2 cup (75 g) long matchsticks of peeled carrots
- 1/4 cup (60 ml) water
- 1 tablespoon rice wine vinegar
- 1 tablespoon sugar
For Tofu:
- 7- ounces (200 g) firm or extra-firm tofu, drained
- 1 teaspoon minced fresh ginger root
- 1 teaspoon toasted sesame oil
- 1/2 teaspoon soy sauce
- 1 tablespoon avocado oil or other neutral flavored oil
- 1/4 teaspoon asafetida
For Banh Mi Sauce:
- ¼ cup (80 g) low-fat mayonnaise
- 2 teaspoons fish sauce
- 2 teaspoons sriracha
- 1 teaspoon minced fresh ginger root
- 1 teaspoon fresh lemongrass paste
- 1 teaspoon lime juice
- 1 teaspoon soy sauce
- 1 teaspoon sugar
For Sandwich + Toppings:
- 6- inch (15 cm) low fodmap baguette
- 1/4 cup (4 g) cilantro sprigs
- 1 tablespoon fresh jalapeno slices
Preparation:
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Prepare your quick pickled vegetables: Combine the cucumbers, carrots, daikon radish, water, rice wine vinegar, and sugar in a small glass jar or plastic container. Mix well, cover, and store in room temperature for the duration of the cooking time. (You can refrigerate any extra and save for another week!)
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Prep your tofu by wrapping it with a dry paper towel or cheese cloth and gently pressing down on it to remove excess moisture. Cut the tofu into the desired shape for your sandwich – 3-inch-long (7.5 cm) strips work well for this recipe. Set aside.
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In a medium mixing bowl, make your tofu marinade by combining fresh ginger root, sesame oil and soy sauce. Mix well. Gently fold in tofu strips to the marinade until each piece is well-coated.
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Heat a medium-sized frying pan over medium heat and add avocado oil; heat until oil shimmers. Add the asafetida and allow it to toast on the pan until aromatic - about 30 seconds. Add marinated tofu pieces to your pan. Be mindful not to overcrowd and ensure that each piece lies flat with direct contact on the hot pan – this is how we get that crispy on the outside, soft on the inside texture!
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While your tofu cooks, prep your Banh Mi sauce by mixing the mayonnaise, fish sauce, sriracha, ginger, lemongrass, lime juice, soy sauce and sugar in a small, clean mixing bowl. Whisk well and set aside.
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Return to your pan and one-by-one, flip each marinaded tofu strip to that both sizes become crispy, golden brown. It will take about 5 minutes to brown each side, for a total of 10 minutes.
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While your tofu finishes browning on the second side, prep your sandwich bread and garnish. Cut your low FODMAP baguette of choice to 6-inches (15 cm) in length (optional: toast in the oven at 375°F /190°C for 10 minutes to warm it up!).
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Once your tofu has browned on both sides, remove it from heat. Add the cooked tofu strips to your Banh Mi sauce mixture, and gently fold together until the strips are well-coated.
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Now it’s time to assemble your sandwich! Open your baguette (or low FODMAP bread of choice) and add cooked and coated tofu. Add your desired amounts of pickled vegetables, cilantro and jalapeno, slice in half to make two sandwiches and enjoy!
Notes:
- It is crucial to cook the asafetida in a small amount of oil before adding the remainder of your ingredients to the pan. Remember that this delicious, low FODMAP allium alternative is quite pungent. Toasting the spice in oil allows for the aroma to come through and some of the sharpness to be tempered.
- Use a reduced sodium soy sauce to moderate total sodium content of the recipe if needed.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
• Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
• Cucumbers: Both Monash University and FODMAP Friendly have lab tested cucumbers. FODMAP Friendly gives them a “Pass” at ½ cup (64 g). Monash states that no FODMAPs were detected upon lab testing and set a serving size at ½ cup (75 g).
• Daikon: This white radish has been lab tested by Monash and they are low FODMAP in servings of ½ cup (75 g).
• Firm Tofu: The quantity of tofu used for two servings of this recipe contains 80% the recommended low FODMAP quantity of mannitol. All other ingredients in the recipe contain 1% or less the recommended low FODMAP quantity of mannitol.
• Lime Juice: Monash University has lab tested lime juice and it is low FODMAP in 1 cup (250 g) amounts (double that of lemon juice, as an interesting fact).
• Low FODMAP Baguette: The bread used in the images for this recipe is a 6-inch (15 cm) low FODMAP sourdough baguette. It contains gluten; the low FODMAP diet is neither wheat-free nor gluten-free. If you do restrict gluten and have not completed the Elimination and Challenge phases of your low FODMAP diet, please adjust the recipe to your tolerance and preferences. You can read more about how to select the bread that is right for you in our article, How To Choose Low FODMAP Bread.
• Mayonnaise: Both Monash University and FODMAP Friendly have lab tested mayonnaise. Monash has also tested a low fat version. They all agree that a low FODMAP serving size is 40 g or 2 Australian tablespoons (for low fat, too). Some mayonnaise can contain natural flavors that are derived from onion and/or garlic. Neither of the certifying bodies has told us if the mayonnaise they tested did or did not contain such ingredients. Certainly if garlic or onion are listed as line items on the label, you might look for a different brand.
• Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
• Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.
• Vinegar: Several vinegars have been lab tested by both Monash and FODMAP Friendly. From Monash: Apple cider vinegar is low FODMAP at 2 Australian tablespoons or 42 g; Balsamic vinegar is low FODMAP at 1 Australian tablespoons or 21 g; Malt vinegar contains no FODMAPs; Rice wine vinegar is low FODMAP at 2 Australian tablespoons or 42 g. From FODMAP Friendly: Balsamic gets a “Pass” at 2.5 tablespoons or 42 ml. Apple cider vinegar gets a “Pass” at 1 tablespoon or 14 g (don’t ask me why one is in milliliters and the other in grams).
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.