Vegan BLT Sandwich With Soy Curls
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.
Ingredients
For the Marinade
- 1 cup soy curls ~55 grams*
- 2 tablespoons tamari or soy sauce
- 1 tablespoons apple cider vinegar or rice vinegar
- 1 tablespoons maple syrup
- 1 tablespoon sriracha
- 2 teaspoons sesame oil
- 1 teaspoon liquid smoke
- ½ teaspoon paprika sweet or smoked
- 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 Hass avocado or 2
- greens - romaine butter, iceberg, spinach, or arugula
- 6-8 slices of your favorite bread
- optional: alfalfa or broccoli sprouts
Instructions
- Prep the Soy Curls: Start by soaking the soy curls in warm water for about 10 minutes. They'll puff up and soften. Once rehydrated, drain them.
- Make the Marinade: 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.
- Cook: 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.
- Assemble the 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 eat.
Video
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.
Nutrition
Calories: 421kcal | Carbohydrates: 49g | Protein: 24g | Fat: 15g | Saturated Fat: 2g | Sodium: 1064mg | Fiber: 13g | Sugar: 13g | Calcium: 194mg | Iron: 6mg
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