Have you heard of soy curls? Everyone has been talking about them, and I assumed they would be highly processed, but I was wrong. This soy curl recipe makes the best vegan barbecue sandwich ever.
This vegan soy curls recipe has made a believer out of me. The fact that they can help me have dinner on the table in minutes doesn’t hurt either.
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What are soy curls?
Soy curls are simply non-GMO soybeans that have been cooked to the point where the soy breaks apart into strands. Then they are dried and packaged. That’s it!
Take a look at the label for yourself–just soy beans.
Learning about soy curls
Back in 2016, I was working at the Global Roots Plant-Based Cooking Summit with a friend, and fellow Food for Life instructor, and she introduced me to these soy curls. As a matter of fact, she demonstrated how easy they were to cook with to our whole group. And they they taste delicious!
One thing she taught us was that, though the package says they can be rehydrated with hot water, the best way to do this is with hot veggie broth.
The broth gives the curls so much more flavor. Just give it a try! You won’t be disappointed!
My family has been making barbecue sandwiches with seitan strips for a long time, so they are always an option as well. If you would rather use seitan, it is available at Earth Fare, Whole Foods, and many other health food stores.
What is Seitan?
Seitan, also known as wheat meat, is a vegetarian meat substitute made from wheat gluten, soy sauce or tamari, ginger, garlic and seaweed.
This nonmeat alternative is high in protein, low in fat and a good source of iron.”–LiveStrong
BBQ Sauce options
There are so many dishes that could use a great barbecue sauce to enhance the flavors. With its sweet smoky flavor, a good bbq sauce can transform a bland recipe into an culinary masterpiece. This 8-ingredient Healthy BBQ Sauce Recipe can do just that!
If you are looking for a premade barbecue sauce, we love this oil-free Bone Suckin’ Sauce.
Theses sandwiches happen to be one of my husband’s favorite meals. We just add fresh spinach leaves, onions, and pickles. Often we serve them with a garden salad, slaw, corn on the cob, or baked French fries.
These barbecue sandwiches will be a hit, no matter who you feed them to!
Other Great Sandwich and Burger Recipes:
Plant-Based Vegan Starter Kits $27
- 4 oz soy curls, or seitan strips (links below)
- 1 cup veggie broth
- barbecue sauce, your favorite
- whole grain buns
- Since soy curls are dried, they will need to be reconstituted using hot water or vegetable broth. I recommend using veggie broth, because it adds so much flavor. It only takes about 10 minutes of soaking, then they are ready to be used in sandwiches, stir fries, or anywhere you would have used chicken strips.
- After soaking, drain the broth. No need to cook; just add them to your favorite dishes. They have a chewy, meaty texture and absorb the seasonings and sauces of whatever they are being used in. They taste kind of bland by themselves, but once you add the flavorings for the dish they are to be used in, they soak it right up.
- For this recipe, just add your favorite barbecue sauce and heat for about a minute in the microwave or on stove top. I have included a link to oil-free Bone Suckin Sauce below, as well as a recipe link to a sauce you can make yourself.
- We serve ours with fresh spinach leaves and onion slices. So easy and delicious!
- To make this in a crock pot, simply follow step #1 by soaking the soy curls. Once they are reconstituted, add them and barbecue sauce to a large cooker and allow to cook on low for 1-2 hours. This will give them plenty of time to soak up the barbecue flavor and be even more delicious.
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Amount Per Serving: Calories: 114 Total Fat: 1g Saturated Fat: 0g Sodium: 242mg Carbohydrates: 15g Fiber: 1g Sugar: 6g Protein: 10g