You’d be hard-pressed to find someone out there who has never had a sandwich. After all, everyone has had a sandwich at least once in their life, right? But how often have you had that perfect sandwich? The one that makes you remember how much you adore sandwiches? Making a great sandwich at home isn’t as hard as you think and the varieties are endless. Take this miso carrot salad sandwich. With an Asian flair, this superfoods sandwich is sure to bring the flavor (and have you remembering all of the reasons why you should have sandwiches all the time).
Miso Carrot Salad Sandwich
Excerpted from Superfood Sandwiches by Katie Chudy
RECOMMENDED BREAD: Honey Miso Whole Wheat Sesame Buns (recipe follows), sub rolls, burger buns
YIELD: 4 sandwiches
This sandwich is for nights when taking more than 10 to 15 minutes to put together a meal isn’t in the cards. It’s also perfect for road trips and take-to-work lunches because it’s so easy to transport and its bright, fresh flavors are the perfect pick-me-up for a midday slump.
2½ teaspoons white miso
2 tablespoons (30 ml) rice wine vinegar
½ teaspoon grated fresh ginger
2 tablespoons (2 g) chopped fresh cilantro
1 tablespoon (3 g) chopped fresh mint
1 teaspoon sesame seeds
3 cups (330 g) shredded carrot
1 cup (150 g) mandarin orange slices
4 buns, sliced in half
In a medium-size bowl, combine the white miso, rice wine vinegar, ginger, cilantro, mint, and sesame seeds. Add the carrots and stir to combine, making sure the miso vinaigrette coats the carrots evenly. Add the mandarin orange slices and stir to combine. Divide the carrot salad among the 4 buns.
Honey Miso Whole Wheat Sesame Buns
YIELD: 6 to 8 buns
Miso, fermented soybean paste, is what gives these buns a unique flavor. Five-spice powder, a Chinese blend of five to seven spices (traditionally star anise, clove, cinnamon, ginger, nutmeg, fennel, and Szechuan peppercorns), is also in the mix. This powder is thought to have been the result of someone trying to produce a “wonder blend” that included all five flavors—sour, bitter, sweet, salty, and savory. Though these buns are made from common Asian ingredients, don’t feel like they are only fit for Asian meals. They’re more versatile than you might think. You can also omit the five-spice powder for a more all-purpose bun if you wish. If you don’t have black and white sesame seeds, use whatever you have on hand and, of course, you could omit them altogether, but they
lend a nice nuttiness to the finished bread and look beautiful, adding a lot of character to any sandwich.
1 cup (235 ml) warm water
2¼ teaspoons (9 g) yeast
1½ teaspoons honey
1 tablespoon (15 ml) sesame oil
1 teaspoon five-spice powder
2½ teaspoons white miso paste
½ teaspoon kosher salt
1½ teaspoons black sesame seeds, plus more for the top
1½ teaspoons white sesame seeds, plus more for the top
2¼ cups (270 g) whole wheat flour
Line a baking sheet with parchment paper. Combine the warm water, yeast, and honey in a small bowl. Stir to combine and set aside until the yeast starts to foam, 5 to 10 minutes. Using a stand mixer fitted with a dough hook, combine the oil, five-spice powder, miso, salt, and both sesame seeds. Add the water-yeast mixture to the bowl, and then add the flour.
Knead for about 5 minutes, until the dough comes together and is elastic. If you don’t have access to a stand mixer, you can make this by hand by combining the sesame oil, five-spice powder, miso, salt, and both sesame seeds in a large bowl. Add the water-yeast mixture and then the flour and combine with your hands or a spoon. Once the dough comes together, transfer it to a clean work surface and knead the dough for about 10 minutes, or until it’s smooth and elastic.
Spray a large bowl with cooking spray. Place the dough in the bowl and cover with plastic wrap. Let the bowl sit in a warm place until the dough rises and doubles in size, about 30 minutes to 1 hour. Once the dough has doubled in size, punch it down with your hand. Turn out the dough onto a clean working surface and divide into 8 equal pieces. Roll each piece into a tight bun with your hands and using your palm, flatten the bun a bit. Repeat for each bun. Place them on the prepared baking sheet and cover with plastic wrap.
Preheat the oven to 400ºF (200ºC, or gas mark 6) and allow the dough to rise again and double in size, about another 30 minutes. Remove the plastic wrap from the buns. In a small bowl, combine the egg and a splash of water. Use a pastry brush to evenly coat the top of each bun with the egg wash, being careful not to get too much on the paper or at the bottom where the dough meets the paper, which can cause it to stick and burn. Sprinkle each bun with the sesame seeds and bake for about 15 minutes, or until the internal temperature of the rolls reaches 200ºF (93ºC).
There’s nothing better than chomping into a super-fresh sandwich with crusty bread, packed high with all your favorite nutritious fillings. Some say the sandwich is boring and classless – not the case for these sandwiches packed with superfoods.
Superfood Sandwiches features recognized superfoods, fresh vegetables, fruits, all-natural meats and cheeses, and quality baked breads, making any sandwich a respectable and versatile meal.
Start from scratch or use up some leftovers. Whether you’re on a budget or aiming for gourmet, Chef Katie Chudy provides tips and shortcuts for those in a hurry as well as more detailed recipes and options, making some extra effort in the kitchen well worth it. Inside, you’ll find easy and healthy recipes, such as:
– Buttermilk Whole Wheat Bread
– Tomatillo Yogurt Sauce
– Beet Green and Pecan Pesto
– Turmeric Chickpeas with Cardamon Spiced Apple Sandwich
– Spinach and Zucchini Cornmeal Cakes with Spiced Goat Cheese
– Argentinian Steak Sandwich with Kale Chimichurri
– Sage Roasted Pumpkin and Smoked Gouda Melts
– Edamame Fried Rice Veggie “burger”
– Quinoa Crusted Eggplant Parmesan Sub
– Swiss Chard, Fennel and Walnut Sandwich with Panchetta Chips and Saffron Yogurt Sauce
Superfood Sandwiches revitalizes the concept of the everyday sandwich, drawing on global flavors and incorporating healthy superfoods that you want to eat. Celebrate the sandwich – a hearty meal option that is nutritious enough for any time of the day or night – while featuring fun and quirky recipes that will liven up your kitchen.