Low FODMAP Vietnamese Banh Mi
I got to know this traditional Vietnamese sandwich when I did volunteer work in Hanoi, two years ago. Vietnam is known for her street food and on the streets, you see stands everywhere or simply people sitting on a plastic stool selling food.
One of the things that you see most often is banh mi. Banh mi literally means wheat bread but over the years it became the name for the famous Vietnamese sandwich.
Bread is actually a product that is not used often in Asian cuisine but at the time that Vietnam was a French colony, the baguette was introduced in the country and it never went away again.
The Vietnamese baguette is made slightly different than the French one because it consists of wheat and rice flour.
A banh mi is built up out of different components:
- Pork meat, chicken, tofu, eggs or paté. The most well-known version is with paté and pork meat.
- Pickled carrots and daikon (a kind of radish in the shape of a carrot)
- Fresh herbs, such as cilantro
- Pieces of jalapeno or another pepper
- Soy sauce
I made a sandwich with paté because that was the banh mi that I ate in Vietnam, but I couldn’t find a paté in the Netherlands that was entirely low FODMAP. Therefore it is not recommended to use paté if you are still in the elimination phase (unless you can find a low FODMAP paté).
Instead, you can use pork shoulder, pork cuts or chicken breast. In the recipe, I explain all the different variants.
I couldn’t find daikon either, therefore I made pickled carrots only.
Pickled vegetables are very simple to make. All you need is white vinegar, sugar and salt and a jar to put it in. You need to leave the carrot in the jar for at least 30 minutes, for it to soften.
It is best to make it at least a day in advance, but if you are in a hurry you can simply make it on the day you want to use it. You can store the pickled carrot in the fridge for about a week.Print
Low FODMAP Vietnamese banh mi
- Total Time: 1 hour
- Servings: 2 1x
A traditional Vietnamese sandwich: banh mi. Fresh bread, pickled vegetables, cilantro and paté or pork meat. Low FODMAP, gluten-free and lactose-free.
- Two gluten-free sandwiches (I use Schär baguettes)
- 100 g pork shoulder or pork chops or chicken breast or paté
- 1 tbsp soy sauce
- 1/2 tbsp olive oil
- 200 g cucumber
- 1 tbsp mayonnaise
- Fresh cilantro
- 1 jalapeno pepper
- Extra soy sauce
For the pickled carrot
- 3 carrots
- 120 ml white wine vinegar or rice vinegar
- 100 g sugar (don’t worry, you won’t taste much of this later)
- 1 tsp salt
- A glass jar
The pickled carrot
- Peel the carrots and cut them into thin strips.
- Put the vinegar together with the sugar and salt into a pan and heat it on medium heat until the sugar has dissolved. Pour the mixture into the jar and put the carrots in too. If the water doesn’t reach the top of the jar you can add a bit of water. Close the jar and leave it for at least half an hour. It is best if you make it a day beforehand, so the carrots can take all the flavour and soften.
- Mix the olive oil with a tablespoon of soy sauce. Put the chicken or the pork meat into this and leave it to marinate in the fridge for half an hour. Omit this step if you use paté.
- For the chicken breast: fry the chicken breast in a pan until it is done on all sides.
- For the pork: fry shortly on high heat on both sides. Turn the heat down and leave the pork to fry for another 10-15 minutes.
- Cut the meat into thin slices.
- Cut the cucumber in half in the length and cut it into long slices. Cut the jalapeno pepper in small pieces.
Building the sandwich
- Cut the bread open and spread a thin layer of mayonnaise on both sides.
- Put the pieces of meat or the paté on top.
- Put the slices of cucumber and the strips of carrot on the sandwich. On top of this the jalapeno and the fresh cilantro. Finish the sandwich by sprinkling a bit of soy sauce over it.
- Prep Time: 1 hour
Together we go for a calm belly!
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