Grilled Eggplant Banh Mi Sandwich

Vegetarian
Vegan
Dairy Free
Health score
31%
Grilled Eggplant Banh Mi Sandwich
25 min.
5
468kcal

Suggestions


If you’re on the hunt for a deliciously satisfying meal that’s both vegetarian and vegan, look no further than this Grilled Eggplant Banh Mi Sandwich! This vibrant sandwich pack flavors and textures with every bite, bringing together the smoky grilled eggplant, crunchy pickled carrots, and fresh cucumber, all in a perfectly toasted French baguette. It’s not just a feast for the taste buds, but also visually striking with its rich colors and fresh ingredients, making it an excellent choice for lunch or dinner.

This culinary delight is ready in just 25 minutes, making it a fantastic option for busy weekdays or leisurely weekend meals. Each serving is packed with flavor, guilt-free, and boasts a modest caloric count of 468 kcal. The blend of creamy peanut butter, zesty lime juice, and savory miso sauce elevates the taste profile to new heights, while fresh cilantro adds a burst of freshness that ties everything together beautifully.

Whether you’re a long-time plant-based eater or just exploring meatless meal options, this Banh Mi offers a delightful twist on a classic Vietnamese favorite. It's not only satisfying but also a healthy choice, perfect for those looking to indulge without compromising on dietary preferences. Dive into this modern classic, and let each layer of flavor take your taste buds on a journey that you won’t soon forget!

Ingredients

  • 16 ounce bread french cut in half horizontally
  • 1.5 tablespoons cooking oil 
  • cups carrots peeled ( 4 medium)
  • 0.3 cup creamy peanut butter 
  • cup cucumber thinly sliced
  • 1.3 pounds eggplant 
  • cup cilantro leaves fresh
  • tablespoon ginger fresh minced peeled
  • 0.3 cup spring onion minced
  • 1.5 teaspoons juice of lime fresh
  • 0.5 cup rice vinegar 
  • 0.3 teaspoon salt 
  • 1.5 tablespoons sugar 
  • teaspoons soy sauce yellow (soybean paste)

Equipment

  • bowl
  • baking sheet
  • oven
  • grill
  • grill pan

Directions

  1. Preheat oven to 37
  2. Combine vinegar, sugar, and salt in a bowl, stirring until sugar dissolves.
  3. Add carrot; let stand 15 minutes, stirring occasionally.
  4. Drain.
  5. Heat a grill pan over medium-high heat.
  6. Cut eggplant stem off.
  7. Cut eggplant lengthwise into 1/4-inch-thick slices; brush with oil. Grill 7 minutes or until tender, turning once.
  8. Combine peanut butter, onions, ginger, miso, and juice in a bowl; stir well.
  9. Hollow out top and bottom halves of bread, leaving a 1-inch-thick shell; reserve torn bread for another use.
  10. Place bread on a baking sheet, cut sides up.
  11. Bake at 375 for 5 minutes or until golden brown.
  12. Spread bottom half of bread with peanut butter mixture. Arrange eggplant evenly over peanut butter mixture. Arrange carrot mixture and cucumber evenly over eggplant; top with cilantro and jalapeo, if desired.
  13. Place top half of bread on sandwich.
  14. Cut into 5 equal pieces.

Nutrition Facts

Calories468kcal
Protein13.22%
Fat33.2%
Carbs53.58%

Properties

Glycemic Index
84.92
Glycemic Load
29.17
Inflammation Score
0
Nutrition Score
27.885652346375%

Flavonoids

Delphinidin
97.17mg
Eriodictyol
0.03mg
Hesperetin
0.13mg
Naringenin
0.01mg
Luteolin
0.06mg
Kaempferol
0.19mg
Myricetin
0.02mg
Quercetin
2.39mg

Nutrients percent of daily need

Calories:467.95kcal
23.4%
Fat:17.66g
27.17%
Saturated Fat:2.77g
17.29%
Carbohydrates:64.14g
21.38%
Net Carbohydrates:54.28g
19.74%
Sugar:17.75g
19.72%
Cholesterol:0mg
0%
Sodium:749.84mg
32.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.82g
31.64%
Vitamin A:8869.14IU
177.38%
Manganese:1.75mg
87.47%
Vitamin B3:8.7mg
43.52%
Selenium:27.64µg
39.48%
Fiber:9.86g
39.44%
Vitamin K:41.12µg
39.16%
Folate:136.25µg
34.06%
Vitamin B1:0.49mg
32.72%
Magnesium:95.44mg
23.86%
Iron:4.25mg
23.59%
Phosphorus:234.96mg
23.5%
Vitamin E:3.28mg
21.83%
Vitamin B2:0.36mg
20.94%
Potassium:728.3mg
20.81%
Vitamin B6:0.37mg
18.6%
Copper:0.37mg
18.36%
Calcium:161.84mg
16.18%
Vitamin B5:1.48mg
14.83%
Zinc:1.84mg
12.24%
Vitamin C:8.87mg
10.75%
Source:My Recipes