Here's a plant-based rendition of a classic favorite that might become your new go-to lunch option. This vegan BLT sandwich introduces a delightful twist using soy curls.
While you can also make a tofu wrap or open-faced sandwich, this sandwich is for anyone craving a delicious twist on traditional fare.
While tofu or tempeh usually star in vegan BLTs (Bacon, Lettuce, and Tomato Sandwiches), I was inspired by Zardyplants Vegan BLT wrap and decided to switch it up with soy curls. These little sponges soak up a rich, smoky flavor bacon marinade we all crave in these sandwiches.
So, when the clock strikes lunch, dinner, or snack time, remember that this Vegan BLT (or BLAT...with an avocado) is an easy, quick, and delicious option, ready in 20-25 minutes or faster if you bulk and meal prep the soy curls.
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What Are Soy Curls
At the heart of this vegan BLT lies the star ingredient: soy curl bacon.
Soy curls, for those unfamiliar, are made from whole non-GMO soybeans that have been cooked, textured, and dried. This process leaves you with a dehydrated product that's a blank canvas for flavors. Once rehydrated, it has a chewy, meaty texture, mimicking the bite and mouthfeel of meat.
They're easy to prepare, and because they store well (they are sold dried), you can always have them on hand for a quick vegetable protein boost to your meals.
Soy curls are a great source of plant-based protein, offering about 11 grams per ¾ cup serving.
Because they're made from whole soybeans, soy curls also offer a complete protein, meaning they contain all nine essential amino acids your body needs but can't produce on its own. Here are other 14 Plant-Based Foods That Pack a Protein Punch.
Besides being high in protein, they're also low in fat, have no cholesterol, and are a good source of fiber.
Find them at health food stores or purchase these Butler soy curls on the Butler Foods website or Amazon.
Do These Marinated Soy Curls Taste Like Bacon?
Let’s tackle the elephant in the room, or should I say, the B in the BLT.
The burning question: Can a BLT with soy curls really scratch that bacon itch?
If you've been to Nuts & Twigs before, I like to set expectations when recreating classic meals into their vegan looks-a-likes, like tuna sandwiches and BBQ sliders. So here’s the scoop on this one, always served with a side of honesty.
Short answer: I will never tell you that soy curls look like bacon or replicate the crunchy, fatty bliss of bacon, but when marinated, they offer a savory, smoky flavor that resonates with the essence of bacon.
And when combined in this sandwich with the mayo, lettuce, avocado, and tomato, making a BLAT, it transforms into something surprisingly satisfying and delicious. It brings a savory, smoky flavor that hints, "I may not be bacon, but I have my own appeal."
So, while a soy curl BLT does not deceive any palate into thinking it's traditional bacon, I think it’ll have you tapping your foot and returning for seconds nonetheless.
It delivers a delicious and reminiscent experience that can certainly satisfy a bacon craving, especially for those looking for plant-based alternatives.
Let me know in the comments if you agree.
Crafting Your Vegan BLT
This sandwich is super easy to make. The ingredients are listed below, along with a few notes. Adjust the seasoning as you see necessary. See the recipe card for details.
Ingredients and Notes
For the marinade
- dry soy curls
- soy sauce or tamari (for a gluten-free choice)
- apple cider vinegar
- sriracha
- maple syrup
- liquid smoke
- paprika
- garlic powder
- black pepper
- sesame oil
- water is optional for deglazing if necessary
For the sandwich
- vegan mayonnaise
- tomato
- avocado
- greens
- favorite bread
What bread is best for a Vegan BLT?
Select a robust bread capable of supporting all the ingredients without becoming soggy if you don't choose to toast it. Opt for traditional options like sourdough, whole wheat, or a substantial artisan loaf, ensuring they are standard size to accommodate the amount of soy curls used in the recipe.
Toasted or untoasted is up to you.
What kind of tomatoes should I use?
Ripe, in-season tomatoes are best for flavor. Heirloom, beefsteak, or Roma tomatoes are excellent choices, depending on your preference for sweetness and acidity.
What kind of greens should I use?
Any greens will do. Romaine, iceberg, and butter lettuce are all great choices. I love spinach and arugula for a peppery taste that goes great with this sandwich. Add some sprouts for an artsy-looking BLT.
Instructions
Here's the process in pictures. Check out the recipe card for details and more notes.
Soak soy curls in warm water for 10 minutes.
Mix tamari, oil, sriracha, maple syrup, vinegar, liquid smoke, paprika, garlic powder, and pepper in a bowl.
Combine the soy curls into the marinade after draining the water. Coat soy curls well. Marinate for 10+ minutes for stronger flavor.
Heat skillet over medium-high heat. Cook soy curls until the excess liquid evaporates/absorbs, and the curls are caramelized, about 7-10 minutes. Use water to deglaze if necessary.
Toast your bread if you want, then spread vegan mayo on both slices of bread.
Add tomato slices, avocado, cooked soy curls, lettuce, and sprouts (if using) to one bread slice. Cover with the other slice and press lightly.
Cut in half and enjoy with one of the serving suggestions below.
Top Tips
- I tried soaking the soy curls in the marinade but discovered they turned out much nicer when drowned in a sea of water instead. The marinade amount in this recipe is like a kiddie pool—just not enough to fully submerge the soy curls for that perfect texture. You could double the marinade but I felt that was wasteful.
- After soaking, there is no need to squeeze out the excess water from the soy curls. Just drain them and then place them in the marinade.
- Feel free to play with the marinade ingredients to suit your taste. Add more maple syrup for sweetness, or bump up the liquid smoke if you love that smoky flavor.
- If you have leftovers, they store well in the fridge for a few days. Reheat them in a pan over medium heat to get them crispy again, or use an air fryer or oven.
- Wrestling over measuring a cup of soy curls? Forget it. Their irregular shape makes it difficult. The game plan? Whip out your scales and aim for about 55 grams of the chunkiest contenders. Steer clear of those sneaky, weight-warping bacon-bit wannabes lurking at the bag's bottom for the best results in this sandwich.
- Use vegan aioli or easy chipotle aioli instead of mayonnaise for a delicious variation.
- If you want to avoid using a skillet to cook the soy curls, air frying or baking the soy curls is an option. See the recipe post for details.
Serving Suggestions
Serving up a vegan BLT is just the start of a fantastic meal. Here's how to elevate it with some irresistible serving suggestions:
- Fries: Regular air-fryer fries, sweet potato fries, or zucchini fries complement the savory flavors of the BLT perfectly. Add a sprinkle of sea salt and a dash of paprika for an extra flavor kick.
- Guacamole: Whip up a simple guacamole. It's perfect for dipping those fries or adding a creamy layer to your BLT instead of the avocado.
- Soup on the Side: A classic tomato soup or a creamy butternut squash soup pairs wonderfully, offering a cozy and comforting meal combo.
- Crispy Kale Chips: Kale chips add crunch and a nutritional punch. Season them with nutritional yeast for a cheesy flavor without the dairy.
- Pickle Spears: The tanginess of pickled cucumbers adds a refreshing crunch with each bite.
- Salad: A light orzo salad or couscous salad is a great side dish for any sandwich.
- Fruit Salad: Finish or start with something sweet and refreshing. A simple fruit salad with seasonal fruits can cleanse the palate and adds a lightness to the meal.
- Zucchini Fries: Try zucchini fries for a twist on the classic side.
Can I add other ingredients to my Vegan BLT?
This sandwich is super customizable. Add ingredients based on the whims of your taste buds. Dreaming of a BLT that's ready for a fiesta? Some avocado will give you a creamy base. Or are you aiming for a BLT that could survive a zombie apocalypse? Pack it with roasted garlic spread or caramelized onions to keep even the most persistent undead at bay. Here are more ideas:
- Cucumber: Thinly sliced cucumber adds a cool, crisp texture.
- Ranch Dressing: A vegan ranch dressing can add a tangy, herby moisture to the sandwich.
- Grilled Pineapple: I've never used it, but I have a friend who loves it. A slice of grilled pineapple can introduce a sweet, tangy contrast to the smoky flavors.
- Hummus: My kids always use hummus. It serves as a flavorful, creamy spread that adds protein and richness.
- Pesto: Spread a thin layer of vegan basil pesto on the bread for an herby flavor. Try sunflower seed pesto for a delicious nut-free alternative.
- Roasted Bell Peppers: Sweet, smoky roasted bell peppers can add color and flavor.
- Fresh Spinach or Arugula: For a peppery bite, swap out or add spinach or arugula to the lettuce.
- Sautéed Mushrooms: Sautéed mushrooms can add an umami-packed layer.
- Pickles or Relish: Add pickles or a spoonful of your favorite relish for a tangy kick.
FAQs
Any leftover soy curl bacon can be stored in an airtight container in the refrigerator for up to 5 days. To restore its crispiness, reheat it in a skillet over medium heat, in an oven, or in an air fryer.
You can prepare the soy curl bacon ahead of time and store it in the refrigerator. Just reheat as stated above for the best texture and flavor.
Soycurls are naturally gluten-free, but if you're aiming for a completely gluten-free sandwich, ensure all your other ingredients, especially soy sauce and bread, are labeled gluten-free.
What did you think?
Got a minute? Dive into the comments and rate this recipe to let me know how it turned out for you. Was it a hit? Any twists you added? I want to know if my directions were any good. Follow me on Pinterest, Instagram, Facebook, and YouTube for inspiration.
PrintRecipe
Vegan BLT With Soycurl Bacon
Here's a plant-based rendition of a classic favorite that might become your new go-to lunch option. This BLT sandwich introduces a delightful twist using soy curls.
- Total Time: 25
- Yield: 3 sandwiches 1x
Ingredients
For the Marinade
- 1 cup soy curls (~55 grams)*
- 2 tablespoons of tamari or soy sauce
- 1 tablespoons of apple cider vinegar or rice vinegar
- 1 tablespoons maple syrup
- 1 tablespoon sriracha
- 2 teaspoons sesame oil
- 1 teaspoon liquid smoke
- ½ teaspoon paprika (regular or smoked for more smokiness)
- ½ teaspoon garlic powder
- ¼ teaspoon black pepper
- ¼ teaspoon cayenne pepper (optional)
- water to deglaze the skillet if necessary
For the Sandwich
- vegan mayonnaise, vegan aioli, or chipotle aioli
- 1 ripe tomato, sliced (heirloom or regular)
- 1 -2 avocados
- greens - romaine, butter, iceberg, spinach, or arugula
- 6-8 slices of your favorite bread (make sure it's vegan)
- optional: alfalfa or broccoli sprouts
Instructions
Making the Soy Curl Bacon
- Start by soaking the soy curls in warm water for about 10 minutes. They'll puff up and soften. Once rehydrated, drain them.
- While the soy curls soak, whisk tamari, apple cider vinegar, maple syrup, sriracha, oil, liquid smoke, paprika, garlic powder, and black pepper in a bowl. Add the soy curls, ensuring they're fully coated in this flavorful marinade. Let them marinate for about 10 minutes.
- Heat a skillet over medium heat. Add the marinated soy curls, spreading them out for even cooking. Fry until crispy and browned, stirring occasionally, about 7-10 minutes until the marinade has been absorbed and evaporated. Deglaze the pan with water if necessary.
- Alternative Cooking Method: Preheat your oven or air fryer to 350°F (175°C). Spread the marinated soy curls in a single layer on a baking sheet lined with parchment paper or the oven or spread them evenly in the air fryer basket. Bake for 15-20 minutes in the oven, stirring halfway through, until they are crispy and browned to your liking. Bake for 4 - 5 minutes in the preheated air fryer. Watch them closely towards the end to prevent burning.
Assembling Your Sandwich
- Toast the bread if you like.
- Spread a generous layer of vegan mayonnaise on both bread slices.
- On one slice, layer your tomato, avocado, and crispy soy curl bacon, followed by crisp greens and optional sprouts.
- Top with the second slice of bread, press down gently, and voilà! Your Vegan BLT is ready to impress.
Notes
It may see that there are not enough soy curls in one cup, but they expand when rehydrated. You should have enough to make 3-4 regular-sized sandwiches.
*Soy curls come in irregular sizes, making it difficult to measure them accurately in a cup. Weighing them is an excellent way to ensure you get the right amount. Also, aim for the big pieces rather than the tiny bits that always seem to find their way to the bottom of the bag. Going for the big chunks helps keep your dish consistent in texture and flavor.
Nutritional information is only an estimate.
- Prep Time: 10
- Cook Time: 15
- Category: sandwiches
- Method: stove top
- Cuisine: American
- Diet: Vegan
Nutrition
- Serving Size: 1 sandwich
- Calories: 380
- Sugar: 13.8 g
- Sodium: 2848.8 mg
- Fat: 16.6 g
- Carbohydrates: 47 g
- Protein: 12.8 g
- Cholesterol: 0 mg
Owen says
Super hardy sandwich that did not disappoint. Totally fulfilled my BLT itch.
Regi Pearce says
Hey Owen! So happy to hear you loved the sandwich! Thanks for commenting!