Vegan Bánh Mì

This crave-worthy, hormone-friendly sandwich is packed with flavorful pan-seared tofu, fresh herbs, and tangy veggies on a delicious, toasty sandwich roll.

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Our plant-based take on this popular Vietnamese-style sandwich not only tastes amazing but is also packed with beneficial ingredients that are supportive throughout menopause. Vegan Bánh Mì consists of marinated tofu, pickled veggies, sliced cucumbers, fresh cilantro, and a creamy sriracha-infused spread.

This well-balanced recipe will keep your energy steady and appetite satisfied. Try one of our other flavorful sandwich recipes, like our Vegan Pesto Sub Sandwich or Chickpea Salad Sandwich.

Why We Love This Recipe

Naturally Nourishing

This bánh mì sandwich is made with whole grains, fresh vegetables, savory herbs, and protein-rich tofu, making it a naturally healthy option for lunch or any time.

Easy Ingredient Swaps

Customize this sandwich with easy substitutions. Not a fan of tofu? Try subbing with mushrooms, tempeh, or seitan. Instead of cilantro, you could use fresh parsley. Mashed avocado, Greek yogurt, or plant-based butter could replace the mayonnaise.

Simple Make-Ahead Options

Follow these ‘make ahead’ tips for busy days when you’re short on time. Some ideas include pickling the vegetables, marinating the tofu, and preparing the sriracha mayo the night before.

Keeps Lunch Interesting

If you’re feeling lunchtime boredom, this vegan bánh mì is a great recipe to help keep things interesting. Crisp veggies, creamy spread, and savory tofu provide a nice balance of spicy, sweet, and tangy.

Hormone-Supporting Ingredients

As you enter the period following menopause, your diet can have a big impact on your overall well-being. Eating foods high in fiber and protein, along with plenty of fresh fruits and vegetables, provides the right balance needed to feel full and satiated throughout the day without causing blood sugar spikes or energy crashes. These ingredients are perfect for supporting you throughout midlife:

Whole Grains

We choose whole grain sandwich rolls to keep this recipe healthy and menopause-friendly. Whole grains are fibrous and digest slowly, keeping blood sugar stable. They are also a good source of plant-based protein.

Tofu

Phytoestrogens are plant compounds that can mimic estrogen in the body. Tofu is a great source that can help reduce menopausal symptoms, like hot flashes and fatigue.

Cucumbers

Low in calories and rich in antioxidants, cucumbers are a great source of vitamin K, supporting bone health. This is especially important after menopause when the risk of osteoporosis increases.

Carrots

Carrots aren’t just good for your eyes; the beta carotene may actually support estrogen balance, plus the fiber is great for digestion.

How to Make This Vegan Bánh Mì

See the full recipe card with measurements and instructions below.

What You’ll Need:

Pickled Vegetables

• carrots
• daikon radish
• rice vinegar
• maple syrup
• salt

Marinated Tofu

• super-firm tofu
• tamari (or soy sauce)
• rice vinegar
• maple syrup
• sesame oil
• garlic

Sandwich Assembly

• whole grain baguette-style sandwich rolls
• English cucumber
• cilantro
• jalapeño (optional)

Creamy Spread

• vegan mayonnaise
• sriracha

How to Make this Recipe:

1. Pickle the vegetables by placing the shredded carrots and daikon in a jar or dish along with the vinegar, maple syrup, and salt. Stir gently and set aside for at least 15 minutes.

2. Marinate the tofu by combining tamari, rice vinegar, maple syrup, sesame oil, and garlic in a medium-sized bowl. Carefully toss the tofu slices in the marinade and let sit for 10-15 minutes.

3. Meanwhile, make the creamy spread by combining the sriracha with the mayonnaise. Finish prepping the vegetables you are using to assemble the sandwiches if necessary.

4. Cook the tofu by adding a bit of avocado or sesame oil to a nonstick skillet over medium heat. Pan-sear the tofu until it is golden on both sides (about 3-4 minutes per side).

5. Assemble the sandwiches by spreading the mayonnaise on the inside of the sandwich rolls. Layer each sandwich with tofu, pickled vegetables, cabbage, cucumber, cilantro, and jalapeño (if using).

Notes & Storage

Storage: This bánh mì is best enjoyed fresh; however, the ingredients can be stored individually for up to 3-4 days. Keep the pickled veggies in a jar or container and use as needed. Store the pan-seared tofu and other ingredients in separate containers until ready for assembly.

Notes:

• Press the Tofu: Well-pressed tofu helps release excess liquid and provides a crispier texture. Keep the tofu pressed for 10-30 minutes for the best result.
• Adjust the Heat: Control the spiciness level by adjusting the amount of sriracha you add to the mayo. Layer with the desired amount of jalapeños, or omit completely.
• Marinating Tips: The key to marinating the tofu is to make sure each slice has been saturated. To do this:
  1. Mix the marinade ingredients in a bowl large enough to dip tofu slices in.
  2. Have a second dish or container close that is big enough to hold all the marinated tofu slices.
  3. Place one tofu slice in the marinade and soak one side, then flip it to soak the other side. Next, place the slice in the second dish or container.
  4. Continue with the rest of the tofu slices until all have been soaked in the marinade.
  5. Pour the remaining marinade over the soaked tofu slices. Refrigerate for at least 10-15 minutes.
• Serving Tip: Pair with a cucumber salad or fresh fruit for a light, refreshing lunch.
• Bread Tip: Serve on any whole grain baguette. We like Dave’s Killer sandwich rolls for their high fiber and protein content.