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Vegan BBQ Soy Curls are the PERFECT way to make an easy, delicious, & healthy whole food plant based version of “pulled pork” sandwiches.  This oil free, low sugar recipe only uses 3 ingredients and is done in 20 minutes!  Look no further for simple ideas for WFPB comfort food! #vegan #soycurls #healthyveganrecipes #BBQ #veganpulledpork #WFPB #wholefoodplantbased #plantbased

I’ve discovered the MAGIC of soy curls! If you haven’t heard of them yet or think it might be some unhealthy processed vegan product, keep reading….

When I first saw a post, probably somewhere on Facebook, for soy curls my first thought was that it must be some processed vegan product. But I decided to look further and discovered it’s actually HEALTHIER than tofu because it’s actually the WHOLE SOYBEAN! Woot woot!

Vegan BBQ Soy Curls are the PERFECT way to make an easy, delicious, & healthy whole food plant based version of “pulled pork” sandwiches. This oil free, low sugar recipe only uses 3 ingredients and is done in 20 minutes! Look no further for simple ideas for WFPB comfort food! #vegan #soycurls #healthyveganrecipes #BBQ #veganpulledpork #WFPB #wholefoodplantbased #plantbased

What are soy curls?

Soy curls are the whole soybean that have been soaked in water, cooked, and then dried. I always recommend non-GMO because then you know the soybeans haven’t been grown with pesticides like Roundup which can really impair your gut microbiome. (Roundup is patented as an antibiotic….)

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I buy Butler Soy Curls in 3-6 packs on Amazon to save money. They are non-GMO and I just keep them in my pantry to throw together a quick meal.

Vegan BBQ Soy Curls are the PERFECT way to make an easy, delicious, & healthy whole food plant based version of “pulled pork” sandwiches. This oil free, low sugar recipe only uses 3 ingredients and is done in 20 minutes! Look no further for simple ideas for WFPB comfort food! #vegan #soycurls #healthyveganrecipes #BBQ #veganpulledpork #WFPB #wholefoodplantbased #plantbased

Cooking with soy curls is SO easy

You know what’s better? Soy curls are so super easy and fast to cook with!

Soy curls are the perfect meat substitute – especially for recipes that are typically chicken or pork based. I’ve used these to make Asian stir fry instead of chicken and you can use your favorite Asian sauce, veggies, & brown rice.

This recipe is for BBQ “Pulled Pork” Sandwiches and only takes 20 minutes!

Soy curls are fully cooked & dehydrated so you just rehydrate in warm water for 10 minutes, drain (squeeze out excess water so they will absorb more flavor from the sauce), then cook until heated through. That’s it!

soaking soy curls in water
drain & squeeze out excess moisture

Choosing a BBQ Sauce for Vegan Pulled Pork Sandwiches

You can choose any of your favorite BBQ Sauces, but I would encourage you to read the label. Many use High Fructose Corn Syrup (HFCS) and this stuff is the worst – it is processed in your body differently and increases insulin resistance, increases cancer risk, and increases risk of fatty liver disease. Avoid at all costs! A small amount of regular sugar is better than this junk.

Look for a vegan, oil-free, low sugar, no high fructose corn syrup BBQ sauce. I like the Stubb’s Original BBQ Sauce (some of the other flavors are higher in sugar & aren’t vegan so beware) because it ticks the boxes and only has 4 grams of added sugar per serving so that’s pretty low.

Now the downside to using store bought is the sodium, so if you are looking to go lower or no-sodium then you’re gonna want to make your own at home.

Vegan BBQ Soy Curls are the PERFECT way to make an easy, delicious, & healthy whole food plant based version of “pulled pork” sandwiches. This oil free, low sugar recipe only uses 3 ingredients and is done in 20 minutes! Look no further for simple ideas for WFPB comfort food! #vegan #soycurls #healthyveganrecipes #BBQ #veganpulledpork #WFPB #wholefoodplantbased #plantbased

LEARN HOW TO MAKE DELICIOUS PLANT BASED RECIPES THAT ARE QUICK, EASY, & CHEAP + SURVIVE THE HOLIDAYS!

Are new to a whole food plant based diet and a little overwhelmed? Not sure what you should and shouldn’t eat? Need help transitioning slowly with delicious & simple recipes your whole family will love that take 30 minutes or less? Let me help you with my Quick & Easy Plant Based Power Pack! I’ll give you the WFPB basics in simple to understand terms and tips on transitioning in a way that works for you. Plus, you’ll get a SPECIAL once-a-year FREE BONUS – my Plant Based Holidays Survival Kit – with delicious WFPB Holiday Recipes! Learn more about my Quick & Easy Plant Based Power Pack HERE & grab your HOLIDAY BONUS!

More whole food plant based recipes you might like:

Vegan BBQ Soy Curl Sandwiches

If you love BBQ pulled pork and want a healthier whole food plant based alternative without sacrificing taste or texture, you've gotta try these Vegan BBQ Soy Curl Sandwiches!
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Servings: 8
Calories: 316kcal
Author: Kim Murphy

Ingredients

Optional Toppings

  • shredded cabbage or plain coleslaw
  • chopped onions
  • sliced dill pickles

Instructions

  • Place soy curls in a medium bowl & cover with warm water. Let soak for 10 minutes.
  • Drain soy curls in a colander & squeeze out excess moisture. Shred soy curls with your fingers to create thinner shreds to resemble pulled pork, if desired.
  • Add shredded soy curls to a large non-stick pan or pot. Add the BBQ sauce, stir to coat well, and then heat to simmering. Cover & let simmer for 10 minutes, stirring occasionally.
  • Remove from heat and serve on 100% whole grain hamburger buns. Add additional toppings like shredded cabbage, onions, and/or pickles if desired.
  • Store any leftovers in the refrigerator in an airtight container for up to a week. Reheat in the microwave.

Nutrition

Serving: 1sandwich (no toppings) | Calories: 316kcal | Carbohydrates: 38g | Protein: 14g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 749mg | Potassium: 220mg | Fiber: 7g | Sugar: 14g | Vitamin A: 143IU | Vitamin C: 1mg | Calcium: 152mg | Iron: 5mg
Vegan BBQ Soy Curls are the PERFECT way to make an easy, delicious, & healthy whole food plant based version of “pulled pork” sandwiches. This oil free, low sugar recipe only uses 3 ingredients and is done in 20 minutes! Look no further for simple ideas for WFPB comfort food! #vegan #soycurls #healthyveganrecipes #BBQ #veganpulledpork #WFPB #wholefoodplantbased #plantbased

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