Lunch

Five-Spice Tofu Sandwich with Pickled Carrot

Name: Five-Spice Tofu Sandwich with Pickled Carrot
Prep time: 25 min
Total time: 25 min
Yield: 1 serving
Ingredients: 150 g Firm tofu; 1 tsp Chinese five spice; 1 tbsp (15 g) Soy sauce; 1 tsp (5 g) Olive oil; 2 slices, about 72 g White bread; 60 g Carrot; 2 tbsp Rice vinegar; 1 tsp (4 g) Sugar; 40 g Cucumber; A handful Fresh coriander; 1 tbsp (15 g) Light mayonnaise; 1 tsp (6 g) Sriracha

Firm tofu fried with five-spice and soy, in white bread with quick-pickled carrot, cucumber, coriander and a sriracha mayonnaise. 29 g of protein for 505 kcal.

Calories: 505kcal
Protein: 29g
Fat: 22g
Carbs: 49g

Per serving, makes 1. 25 minutes of work. Published 8 September 2026.

Allergens

Gluten
Eggs
Soya
Mustard

Ordinary soy sauce is brewed with wheat. Tamari is brewed without wheat and is a separate ingredient here.
Supermarket loaves often contain soya flour. Check the bag.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Firm tofu150 g
Press it between two plates with a weight on top for ten minutes first. Wet tofu will not brown. Weighed after pressing. Silken tofu is about half the calories and protein.
Chinese five spice1 tsp
Soy sauce1 tbsp (15 g)
Olive oil1 tsp (5 g)
White bread2 slices, about 72 g
Carrot60 g
Rice vinegar2 tbsp
Sugar1 tsp (4 g)
For the pickle. Most of it stays in the liquid.
Cucumber40 g
Fresh corianderA handful
Light mayonnaise1 tbsp (15 g)
Sriracha1 tsp (6 g)

Method

Cut the carrot into fine matchsticks and put them in the vinegar with the sugar and a pinch of salt. Leave for fifteen minutes.
Slice the pressed tofu into slabs a centimetre thick and dust them with the five-spice. Fry in the oil over a high heat for three minutes a side until browned, then add the soy sauce and turn the tofu in it as it bubbles away.
Mix the mayonnaise with the sriracha and spread it over both slices of bread. Layer the tofu, drained carrot, cucumber and coriander, and close.

Worth knowing

A bánh mì without the baguette. Soft white bread is the closest ordinary supermarket loaf to the original, and at 36 g a slice it is lighter than a baguette end.
The tofu carries the protein. The bread and mayonnaise add almost none, so the 150 g is not a number to trim.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.