East AsianSandwich

Kimchi Kompakt

Pan-fried sesame-soy tofu, kimchi, avocado and paper-thin tart apple with cashew cheese, stacked in soft wholemeal rolls.

Eat nowPortableContains gluten, sesame, soy, tree nuts
Hands-on16 minTotal time16 minEnergy661 kcalProtein35g
Recipe details
LightEasy-goingPregnancy caution

Equipment: Hob

Keep chilled after cooking

Kimchi Kompakt
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Now we make

Method

16 min hands-on 16 min altogether
  1. 1
    Press out extra water from 180g firm tofu and slice into medium thick strips
    πŸ– 1 min
  2. 2
    Slice ΒΌ avocado, then cut 60g crisp and tart apple into very thin slices so it stays crisp but does not push the sandwich apart
    πŸ– 2 min
  3. 3
    Heat 1 tsp sesame oil gently in a pan, then add firm tofu and fry until golden, 5-7 minutes, adding 1 tsp soy sauce towards the end of cooking
    πŸ– 7 min
  4. 4
    Slice 80g wholemeal bread shaped as two soft rolls and spread with 10g Quick Cashew Cheese. Layer in the apple, fried tofu, 55g kimchi, sliced avocado and 35g baby spinach, then close and serve immediately
    πŸ– 6 min

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Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inVitamin KSeleniumPhosphorus
Lower inVitamin EVitamin ACholine

Worth noticing: Sodium and Saturated Fat use more than half of the daily limit in this portion.

Calories

661kcal

31%
Top contributors
Firm Tofu Β· 42%Wholemeal Bread Β· 26%Avocado Β· 12%
21% cal

Protein

34.7g

55%
Top contributors
Firm Tofu Β· 66%Wholemeal Bread Β· 21%Quick Cashew Cheese Β· 4%
30% cal

Carbs

50.3g

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Wholemeal Bread Β· 57%Apple Β· 13%Firm Tofu Β· 12%
49% cal

Fat

35.6g

51%
Top contributors
Firm Tofu Β· 50%Avocado Β· 22%Sesame Oil Β· 13%

Small numbers, big impact

Everyday essentials

Fibre14.03g
48%
Top contributors
Wholemeal Bread Β· 40%Avocado Β· 24%kimchi Β· 10%
Vitamin B120.05ΞΌg
2%
Top contributors
Quick Cashew Cheese Β· 100%
Vitamin D0.00ΞΌg
0%
Iodine0.00ΞΌg
0%
Iron9.22mg
51%
Top contributors
Firm Tofu Β· 54%Wholemeal Bread Β· 23%Spinach Β· 10%
Zinc5.54mg
50%
Top contributors
Firm Tofu Β· 54%Wholemeal Bread Β· 27%Quick Cashew Cheese Β· 6%
Calcium711.91mg
71%
Top contributors
Firm Tofu Β· 87%Spinach Β· 5%kimchi Β· 3%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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