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Tofu Banh Mi Noodle Bowls

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Tofu Banh Mi Noodle Bowls

Banh mi, a traditional Vietnamese street food, is a submarine-style sandwich filled with meat and vegetables. In this version, we use tofu for the protein and pair it with rice noodles rather than bread to keep the sodium and carbs lower. This bowl is packed with goodness: soft noodles, crispy tofu, and pickled vegetables, topped with a creamy sriracha mayo.

Ingredients

Servings  4   Serving Size   1 1/2 cups

  • 1 cup matchstick-size carrot strips
  • 1/2 medium hothouse, or English, cucumber, peeled and thinly sliced into strips
  • 1/2 cup thinly sliced radishes, such as watermelon or daikon
  • 1/4 cup unseasoned rice vinegar

Sauce

  • 3 tablespoon light mayonnaise OR
  • 3 tablespoons fat-free Greek yogurt
  • 3 tablespoons fat-free sour cream OR
  • 3 tablespoons fat-free Greek yogurt
  • 1 1/2 teaspoons fresh lime juice
  • 1 1/2 teaspoons hot chili sauce (sriracha preferred)
  • 2 medium garlic cloves (minced)

******************

  • 1 tablespoon grated, peeled gingerroot
  • 1 1/2 teaspoons soy sauce (lowest sodium available)
  • 1 teaspoon toasted sesame oil
  • 4 ounces dried rice noodles
  • 14 ounces extra-firm tofu (drained, patted dry, cut into 1-inch cubes)
  • 1 tablespoon plus 1 1/2 teaspoons brown rice flour
  • 1/2 medium fresh jalapeño (seeds and ribs discarded, thinly sliced)

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 425°F. Line a baking sheet with aluminum foil.
  2. Put the carrots, cucumber, radishes, and rice vinegar in a medium nonmetallic bowl. Cover and refrigerate for at least 20 minutes to 4 hours.
  3. Meanwhile, in a small bowl, whisk together the sauce ingredients. Cover and refrigerate.
  4. In a separate medium bowl, whisk together the gingerroot, soy sauce, and sesame oil. Add the tofu, gently tossing to coat. Let stand for at least 10 minutes.
  5. Prepare the noodles following the package directions.
  6. Sprinkle the tofu with the brown rice flour, tossing to coat. Transfer to the baking sheet. Bake for 12 minutes, or until browned and crispy.
  7. Transfer the noodles to the bowls. In order, layer as follows: the carrot mixture, tofu, and jalapeño. Spoon the sauce over all.

Tip: If you prefer a more traditional dish, skip the noodles and put the tofu and vegetables in a small whole-wheat baguette.

Cooking Tip: To prep ahead, you can prepare the tofu the day before you plan to serve this meal. Refrigerate the tofu in the gingerroot mixture in an airtight container overnight.

Nutrition Facts

Tofu Banh Mi Noodle Bowls
CaloriesCalories
286 Per Serving
ProteinProtein
14g Per Serving
FiberFiber
3g Per Serving

Nutrition Facts

Calories 286
Total Fat 9.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 5.5 g
Monounsaturated Fat 2.5 g
Cholesterol 4 mg
Sodium 228 mg
Total Carbohydrate 36 g
Dietary Fiber 3 g
Sugars 4 g
Added Sugars 0 g
Protein 14 g

Dietary Exchanges
2 starch, 1 vegetable, 1 1/2 lean meat, 1/2 fat

 
Banh mi, a traditional Vietnamese street food, is a submarine-style sandwich filled with meat and vegetables. In this version, we use tofu for the protein and pair it with rice noodles rather than bread to keep the sodium and carbs lower. This bowl is packed with goodness: soft noodles, crispy tofu, and pickled vegetables, topped with a creamy sriracha mayo.

Nutrition Facts

Tofu Banh Mi Noodle Bowls
CaloriesCalories
286 Per Serving
ProteinProtein
14g Per Serving
FiberFiber
3g Per Serving
×
Calories 286
Total Fat 9.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 5.5 g
Monounsaturated Fat 2.5 g
Cholesterol 4 mg
Sodium 228 mg
Total Carbohydrate 36 g
Dietary Fiber 3 g
Sugars 4 g
Added Sugars 0 g
Protein 14 g

Dietary Exchanges
2 starch, 1 vegetable, 1 1/2 lean meat, 1/2 fat

Ingredients

Servings  4   Serving Size   1 1/2 cups

  • 1 cup matchstick-size carrot strips
  • 1/2 medium hothouse, or English, cucumber, peeled and thinly sliced into strips
  • 1/2 cup thinly sliced radishes, such as watermelon or daikon
  • 1/4 cup unseasoned rice vinegar

Sauce

  • 3 tablespoon light mayonnaise OR
  • 3 tablespoons fat-free Greek yogurt
  • 3 tablespoons fat-free sour cream OR
  • 3 tablespoons fat-free Greek yogurt
  • 1 1/2 teaspoons fresh lime juice
  • 1 1/2 teaspoons hot chili sauce (sriracha preferred)
  • 2 medium garlic cloves (minced)

******************

  • 1 tablespoon grated, peeled gingerroot
  • 1 1/2 teaspoons soy sauce (lowest sodium available)
  • 1 teaspoon toasted sesame oil
  • 4 ounces dried rice noodles
  • 14 ounces extra-firm tofu (drained, patted dry, cut into 1-inch cubes)
  • 1 tablespoon plus 1 1/2 teaspoons brown rice flour
  • 1/2 medium fresh jalapeño (seeds and ribs discarded, thinly sliced)

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 425°F. Line a baking sheet with aluminum foil.
  2. Put the carrots, cucumber, radishes, and rice vinegar in a medium nonmetallic bowl. Cover and refrigerate for at least 20 minutes to 4 hours.
  3. Meanwhile, in a small bowl, whisk together the sauce ingredients. Cover and refrigerate.
  4. In a separate medium bowl, whisk together the gingerroot, soy sauce, and sesame oil. Add the tofu, gently tossing to coat. Let stand for at least 10 minutes.
  5. Prepare the noodles following the package directions.
  6. Sprinkle the tofu with the brown rice flour, tossing to coat. Transfer to the baking sheet. Bake for 12 minutes, or until browned and crispy.
  7. Transfer the noodles to the bowls. In order, layer as follows: the carrot mixture, tofu, and jalapeño. Spoon the sauce over all.

Tip: If you prefer a more traditional dish, skip the noodles and put the tofu and vegetables in a small whole-wheat baguette.

Cooking Tip: To prep ahead, you can prepare the tofu the day before you plan to serve this meal. Refrigerate the tofu in the gingerroot mixture in an airtight container overnight.
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This recipe is adapted with permission from The New American Heart Association Cookbook, Centennial Edition. Copyright ©2024 by the American Heart Association. Published by Rodale Books, an imprint of Penguin Random House LLC. Available from booksellers everywhere.

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