Mediterranean Soy Curl Pita Sandwich

Name: Mediterranean Soy Curl Pita Sandwich
Prep time: 15 min
Cook time: 10 min
Total time: 35 min
Yield: 3 servings
Ingredients: 4 ounces dry soy curls; approx. 1 cup water; ¼ cup nutritional yeast; 1 teaspoon fine sea salt; ½ teaspoon onion powder; ½ teaspoon poultry seasoning; 1 tablespoon olive oil; teaspoon dried oregano; ½ teaspoon dried thyme; 3 tablespoons fresh lemon juice; salt and pepper; ½ cup plain, unsweetened non-dairy yogurt; about ⅓ cup finely diced peeled cucumber; ½ teaspoon garlic powder; pinch of salt; 3 or 4 Pita bread rounds; 1 medium Roma tomato, chopped; cucumber, chopped or sliced; fresh parsley, finely chopped

User Reviews

5.0

15 reviews

Excellent

Prep Time
15 mins
Cook Time
15 mins
Additional Time
10 mins
Total Time
35 mins
Servings
3 servings
Calories
390 kcal
Course
Main Course

Mediterranean Soy Curl Pita Sandwich

Finn Russell

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Healthy vegan Mediterranean pita sandwiches feature lemon-herb soy curls and a quick and refreshing vegan cucumber-yogurt sauce. They're light yet filling and perfect for lunch and dinner.

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Ingredients

Servings

Soy curls and seasonings:

4 ounces dry soy curls half of a standard package
approx. 1 cup water
¼ cup nutritional yeast
1 teaspoon fine sea salt
½ teaspoon onion powder
½ teaspoon poultry seasoning this is a blend of dried herbs that includes sage, thyme, rosemary
1 tablespoon olive oil
teaspoon dried oregano
½ teaspoon dried thyme
3 tablespoons fresh lemon juice
salt and pepper

Yogurt sauce:

½ cup plain, unsweetened non-dairy yogurt see Notes
about ⅓ cup finely diced peeled cucumber
½ teaspoon garlic powder
pinch of salt

Pita bread and garnish:

3 or 4 Pita bread rounds or any bread/wrap you like
1 medium Roma tomato, chopped or other variety
cucumber, chopped or sliced as much as you like; no need to peel if using English cucumber
fresh parsley, finely chopped

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Instructions

Place dry soy curls in a large bowl. Add just enough boiling water. to barely cover (about 1 cup) Add the nutritional yeast, salt, onion powder, and poultry seasoning, and stir well. Let soak for 10 minutes, stirring occasionally.
In a small bowl, whisk together the yogurt sauce ingredients. Set aside.
Preheat a large non-stick saute pan over medium heat. Pick up handfuls of the hydrated soy curls and squeeze out excess liquid. Cook the soy curls for about 4 minutes, stirring occasionally.
Slide soy curls to one side of the pan. On the other side, add olive oil directly to pan. Add oregano and thyme to the oil, and let sizzle for 10 to 15 seconds. Stir to incorporate with the soy curls. Add the lemon juice and season with salt and pepper, to taste. Cook for another 5 minutes or until the soy curls are golden brown.
To assemble the sandwiches, spread a layer of yogurt sauce on (or in) the pita, followed by soy curls, cucumber, tomato, and more sauce. If desired, add fresh parsley and a squeeze of lemon.

Notes

If you have trouble finding plain vegan yogurt in stores, it's easy to make at home. Try one of these recipes: tofu yogurt, cashew yogurt, almond milk yogurt.
Variations
Store - Refrigerate the cooked soy curls separately from other components . Keeps for up to 5 days. Reheat or serve cold. May also be frozen for longer storage.
gluten-free - soy curls are naturally GF, as are all of the seasonings. Pair them with your favorite gluten-free wrap or bread.
oil-free - the only added oil in this recipe is 1 tablespoon of olive oil. It enhances the flavors of the dried herbs in the saute. If you strictly avoid oil, feel free to omit. As needed, add a splash of vegetable broth, water, or extra lemon juice to the saute pan.
Mediterranean bowl - pair the cooked vegan "chicken," veggies, and yogurt sauce with pasta, rice, potatoes, or roasted root vegetables.
stuffed potatoes - roughly chop the sauteed soy curls and pile on top of a baked potato. Drizzle with yogurt sauce and dig in!