If you’ve never tried soy curls, they have just one ingredient – soy. They are sold dried and you just have to soak them in water to hydrate them for about 10-15 minutes, and then you can flavor and cook them exactly the way you would chicken or beef. They have a nice meaty texture, and satisfy that craving for something hearty and meaty that comes up from time to time with us plant-based eaters.
BBQ Soy Curls w/ Coleslaw & Corn
Each Serving Contains:
- 1 Veggie Serving (adjust quantity to your individual food plan)
- 1 Protein
- 1 Fat
Veggies & Fat*
- 1 corn on the cob (1/2 veggie serving)
- Kale Slaw (1/2 veggie serving)
- Shredded carrots, cabbage, kale, sliced peppers, or cruciferous veggie mix of any kind. Weigh to reach half of your veggie serving.
- Splash of apple cider vinegar
- Squeeze of dijon mustard
- 1/2 lime, juiced
- 0.5 oz or 1 tablespoon olive oil or vegan mayonnaise (contributes 1 fat serving)
- Optional Fruit – 3 oz grated apple (eat the rest of your apple sliced on the side, or mix it in, I find that a whole apple is too much and makes it too wet)
- Salt and pepper to taste
- 4 oz rehydrated soy curls (about 2-3 oz dry)
*These servings reflect the BLE female weight-loss food plan. Please adjust the quantities as needed for your own individual food plan.
Notes for Maintenance
- Grain Additions: Add quinoa to the slaw, put the soy curls over a piece of Ezekiel toast to make a sloppy-joe type meal, or add a side of potatoes or sweet potatoes.
- Protein Additions: Increase quantity of soy curls.
- Fat Additions: Increase quantity of oil or mayo in the slaw, or add avocado.
- If eating a grain with this meal, cook according to package directions.
- Soak the dehydrated soy curls for 10-15 minutes in a bowl of water.
- Start a pot of boiling water for the corn.
- Meanwhile, make the slaw by weighing all ingredients into a large bowl and massaging it all with your hands for 10 seconds or so.
- Squeeze excess water out of the soy curls in your hands and weigh.
- Add the soy curls to a skillet and add desired amount of BBQ sauce.
- Simmer the soy curls on medium-low heat until sauce is reduced and they have browned a little.
- Boil the fresh corn cob for 3-5 minutes.