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Best Vegan BBQ Sandwich | Soy Curls

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 bbq soy curl sandwich ever.

Vegan BBQ Soy Curl Sandwich on wheat bun with corn on cob

If you’ve been looking for a healthy vegan dinner that can be pulled together and on the table in a matter of minutes, look no further!

I love these BBQ soy curl sandwiches because they’re…

  • Ready in minutes
  • Made with soy curls
  • Smokey
  • Tangy
  • Super filling
  • Loaded with healthy ingredients
  • Amazingly delicious

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.

Soy Curls Recipe Best Vegan Barbecue Sandwich

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How to make vegan BBQ sandwiches

A full list of ingredients, measurements, instructions, and a print button can be found in the recipe card at the bottom of the page.

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 30 minutes of soaking, then they are ready to be used in sandwiches, stir-fries, or anywhere you would have used chicken strips.

soy curls in bowl with veggie broth

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 the stovetop. 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.

soy curls on cutting board

We serve this soy curl recipe with fresh spinach leaves and onion slices. So easy and delicious!

To make this in a crockpot, 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.

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 soybeans.

Soy Curls Recipe. soy curls nutrition label
Soy curls nutrition label.

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 our whole group. And 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

sliced seitan on wood cutting board with knife
Vegan barbecue sandwiches are a favorite at my house.

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 a culinary masterpiece. This 8-ingredient Healthy BBQ Sauce Recipe can do just that!

vegan bbq sauce in mason jar on silver plate

If you are looking for a premade barbecue sauce, we love this oil-free Bone Suckin’ Sauce.

These 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.

I have two favorite slaw recipes to serve with these sandwiches. One is my traditional Country Cole Slaw, and the other is Carolina Red Slaw. Either one of these is terrific paired with barbecue!

white scalloped bowl filled with vegan coleslaw on rustic wooden table with wooden spoon
Red Slaw is a delicious addition to BBQ.

These barbecue sandwiches will be a hit, no matter who you feed them to!

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Vegan BBQ Soy Curl Sandwich on wheat bun with corn on cob

Soy Curls Recipe Best Vegan Barbecue Sandwich

Yield: 4 servings
Prep Time: 10 minutes
Total Time: 10 minutes

No kidding! Dinner can be ready in 10 minutes flat! Just add fresh lettuce, onion, and pickles. These soy curl (or seitan) barbecue sandwiches will be a hit, no matter who you feed them to.

Ingredients

Instructions

  1. 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.
  2. 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.
  3. For this recipe, just add your favorite barbecue sauce and heat for about a minute in the microwave or on the 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.
  4. We serve ours with fresh spinach leaves and onion slices. So easy and delicious!
  5. To make this in a crockpot, 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.

Notes

Detailed instructions, in-process photos, and my personal helpful tips can be found in the article above.

Recommended Products

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Nutrition Information:
Yield: 4
Amount Per Serving: Calories: 114Total Fat: 1gSaturated Fat: 0gSodium: 242mgCarbohydrates: 15gFiber: 1gSugar: 6gProtein: 10g

To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.

Did you make this recipe?

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Soy Curl Sandwich on cutting board pinterest photo
Soy Curl Sandwich on cutting board pinterest photo
Vegan Barbecue Soy Curl Sandwiches
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Wendy

Friday 16th of October 2020

I pay $1.80 a tub for organic tofu and because soy curls reconstitute three times their size, when I buy bulk from Butler, it also works out to about $1.80/lb including shipping. Soycurls are dried and extruded soybeans, that’s it, so very comparable to tofu with no additives or preservatives.

Elise

Wednesday 7th of June 2017

Have you tried freezing it after you made it?

EatPlant-Based.com

Wednesday 7th of June 2017

I have not tried freezing them but think they would do well, if you want to give it a try.

Kay

Monday 8th of May 2017

I finally got some Soy Curls and they are great. I highly recommend them. Thanks fir sharing your recipe Terri!

EatPlant-Based.com

Monday 8th of May 2017

Are they amazing?! I did learn quickly to soak/rehydrate them with veggie broth instead of water to add lots of flavor.

Leatha

Thursday 16th of March 2017

I ordered the soy curls and made this dish. It was great. I wanted to try and make vegan "shrimp & grits" using these. Any idea how I might season the soy curls? Thanks!!

EatPlant-Based.com

Thursday 16th of March 2017

I have never made anything like that, but I think seasonings like nutritional yeast, paprika, and maybe even my 'cheese' sauce would be good to try. https://eatplant-based.com/recipe/creamy-vegan-cheese-sauce/

Craig Addy

Tuesday 29th of November 2016

So cool. Actually, Indians, Sri Lankans, and I imagine several other South East asian cultures have been using dried soy products like these soy curls for eons. My Sri Lankan friend served me wonderful curries made with such products many years ago. Delicious and wonderful for creating a meat-like texture. Next time you are in an area with some good Indian groceries, check out the shelves for something like this. I'll bet you anything they'll be less expensive. I can't remember the name they had for these products.

EatPlant-Based.com

Tuesday 29th of November 2016

What terrific information! I actually buy many of my spices at an Indian grocery store and will definitely look for soy curls (or whatever they may call them) when I'm in there next time. Their prices are so much cheaper for spices and other items, I can't wait to see if they have these curls. Thanks so much for sharing!