Mediterranean Soy Curl Pita Sandwich
User Reviews
5
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Prep Time
15 mins
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Cook Time
10 mins
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Additional Time
10 mins
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Total Time
35 mins
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Servings
3 servings
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Calories
390 kcal
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Course
Main Course
Mediterranean Soy Curl Pita Sandwich
Description
The recipe starts by rehydrating dry soy curls in boiling water with seasoning ingredients including nutritional yeast, salt, onion powder, and poultry seasoning. After soaking, the soy curls are sautéed and flavored further by cooking in olive oil infused with oregano and thyme, finished with lemon juice, salt, and pepper. This process creates a golden-brown, flavorful plant-based protein with herbaceous and tangy notes.
The yogurt sauce, made from non-dairy plain yogurt mixed with finely diced cucumber, garlic powder, and salt, adds a cool and creamy texture. This sauce pairs well with the robust flavors of the soy curls and fresh, crisp vegetables like tomato, cucumber, and parsley. Assembled inside pita rounds, the sandwich balances savory, fresh, and creamy elements.
The sandwich can be served as a light lunch or dinner option. The soy curls can also be chilled or reheated separately, and the recipe suggests variations such as serving in a bowl with grains or roasted vegetables, or topping stuffed potatoes. The recipe includes tips for substituting or omitting oil.
Ingredients
Soy curls and seasonings:
- 4 ounces dry soy curls half of a standard package
- approx. 1 cup water
- ¼ cup nutritional yeast
- 1 teaspoon salt 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 oregano dried
- ½ teaspoon thyme dried
- 3 tablespoons lemon juice fresh
- salt
- black pepper
Yogurt sauce:
- ½ cup Non-Dairy yogurt see Notes, plain, unsweetened
- about ⅓ cup cucumber finely diced, peeled
- ½ teaspoon garlic powder
- pinch of salt
Pita bread and garnish:
- 3 or 4 pita bread or any bread/wrap you like, rounds
- 1 medium tomato or other variety, Roma variety, chopped
- cucumber as much as you like; no need to peel if using English cucumber, chopped or sliced
- parsley fresh, finely chopped
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
- Make non-dairy yogurt at home if store-bought is unavailable, using tofu, cashew, or almond milk bases.
- Cooked soy curls can be stored separately in the refrigerator for up to 5 days and reheated or served cold.
- The recipe is naturally gluten-free; pair with gluten-free bread or wraps if needed.
- To make oil-free, omit the olive oil and use water, vegetable broth, or extra lemon juice when sautéing.
- Cooked soy curls can also be served as a bowl meal with pasta, rice, potatoes, or roasted vegetables, or used as a topping for baked potatoes with yogurt sauce.
Nutrition Information
Show DetailsNutrition Facts
Serving: 3servings
Amount Per Serving
Calories 390 kcal
% Daily Value*
| Calories | 390kcal | 20% |
| Carbohydrates | 46g | 15% |
| Protein | 24g | 48% |
| Fat | 14g | 22% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 0mg | 0% |
| Fiber | 10g | 40% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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