Sargent Choice Test Kitchen: Vietnamese Banh Mi Bites

To show the Vietnamese Banh Mi Bite once sliced and assembled. The crumbled tofu is layered alongside pickled carrots, cucumber, and hummus, between a sliced baguette.

Sargent Choice Vietnamese Banh Mi Bites
February 11th, 2025

Why We Chose This Recipe

These Vietnamese Banh Mi Bites are a fresh and flavorful twist on the classic Banh Mi sandwich. By using vegetarian friendly fillings and smaller portions, they make the perfect snack that’s easy to prepare, filling, and packed with rich flavors. 

Recipe adapted by: Jerry Liang, BU Nutrition Student
Recipe Adapted from: Todd+Diane
Yield: Makes about 20 – 24 bites

Ingredients

  • 1 teaspoon sesame oil (or other oil like olive, canola or vegetable)
  • 1 cup firm tofu, diced or crumbled (or pre-marinated tofu)
  • 1 tablespoon low-sodium soy sauce
  • 1 baguette, sliced into ¼-inch slices (or other bread like whole wheat or pita)
  • ½ cup mashed avocado
  • 1 small cucumber, thinly sliced
  • 1 cup pickled carrots * See quick pickling recipe below *
  • ½ cup fresh cilantro leaves
  • Optional: Chopped fresh chilies or a drizzle of sriracha for spice

Directions

  1. Heat oil in a pan over medium heat. Add tofu and stir-fry with soy sauce for 3-4 minutes until lightly browned. Set aside to cool.
    For a dorm-friendly version, skip this step and use pre-marinated tofu or plain tofu.
  2.  Slice the baguette into ¼-inch thick slices. Lightly toast the slices if desired for extra crunch.
  3. Spread a thin layer of hummus or mashed avocado on each slice of bread.
  4. Layer a small amount of stir-fried tofu/marinated tofu, a slice of cucumber, and a portion of carrots onto each bread slice.
  5. Top with fresh cilantro leaves. Option to add chilies or siracha for a spicy taste.

Recipe Notes:
This version swaps traditional meat fillings with stir-fried tofu/marinated tofu for a vegetarian alternative while still maintaining the original flavor profile. Avocado replaces pate for a creamy base.   

Compared to many animal-based proteins, tofu is an affordable and high-quality plant-based protein. It has a long shelf life, staying fresh for weeks when unopened in the refrigerator, with some vacuum-sealed varieties lasting even longer.

Quick No-Heat Pickled Carrots

Ingredients

  • 2 medium carrots, peeled and thinly sliced (into sticks or rounds)
  • 1/2 cup white vinegar (or apple cider vinegar for a slightly sweeter flavor)
  • 1/2 cup water
  • 1 tablespoon sugar (adjust to taste)
  • 1 teaspoon salt

Directions

  1. Slice the carrots into thin rounds, sticks, or ribbons using a knife or vegetable peeler. Place them in a clean jar or container with a lid. You can also purchase pre-shredded carrots.
  2. In a bowl or cup, whisk together the vinegar, water, sugar, and salt until the sugar and salt dissolve completely.
  3. Optional: Add any optional spices, herbs, or aromatics to the brine for extra flavor.
  4. Pour the brine over the carrots, ensuring they are fully submerged. If needed, press the carrots down with a spoon or weight to keep them submerged.
  5. Cover the jar or container and refrigerate for at least 30 minutes before serving. The flavor will intensify if left for a few hours or overnight.
  6. Use the pickled carrots as a snack, salad topping, or sandwich addition. Store in the fridge for up to 1–2 weeks.

To show part of the set up of the table at which the Vietnamese Banh Mi Bites were being assembled and served at. There are several plates of slices of the sandwhich, infront two bowls. One bowl is filled with pickled carrots and the other with crumbled tofu.
Karen Jacobs, host of SCTK, and a Faculty-in-Residence
 at STUVI II is serving the Banh Mi Bites after the
sandwich has been assembled and cut.

What We Liked:

  • Students loved the colorfulness of the bites.
  • The pickled carrots added a wonderful kick to the flavor profile of the sandwich!
  • We enjoyed the freshness of the cucumber paired with the cilantro.

Suggestions:

  • Hummus can be used as a substitute for smashed avocado. However, students found that the combination of hummus and soy sauce on the tofu was not as enjoyable. To improve flavor compatibility, we recommend reducing or omitting the soy sauce when using hummus.

Nutritional Value:

  • Cucumbers and carrots are rich in fiber and water, which provides filling satisfaction in a meal or snack.  Veggies also contain a variety of vitamins and minerals. For example, carrots contain vitamin A, which is helpful for vision and immune support.
  • The baguette serves as a source of carbohydrates, offering quick energy, making these bites both refreshing and satisfying.
  • Tofu is a great source of protein, providing long-lasting energy. Tofu is also rich in calcium, which is essential for bone health.
February 11th, 2025
Ashly Estrada, Nutrition Student