To Try

Mediterranean Soy Curl Pita Sandwich

Name: Mediterranean Soy Curl Pita Sandwich
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 3 servings
Ingredients: 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; ½ cup plain, unsweetened non-dairy yogurt (see Notes); about ⅓ cup finely diced peeled cucumber; ½ teaspoon garlic powder; pinch of salt; 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

3 servings

portioner

15 minutes

aktiv tid

35 minutes

total tid

Begynd at lave mad

Ingredienser

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

½ cup plain, unsweetened non-dairy yogurt (see Notes)

about ⅓ cup finely diced peeled cucumber

½ teaspoon garlic powder

pinch of salt

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

Vejledning

Soak

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.

Whisk

In a small bowl, whisk together the yogurt sauce ingredients. Set aside.

Saute

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.

Cook

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.

Serve

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.

Ernæring

Portionsstørrelse

Kalorier

390 kcal

Fedt i alt

14 g

Mættet fedt

1 g

Uumættet fedt

Transfedt

Kolesterol

Natrium

Kulhydrater i alt

46 g

Kostfiber

10 g

Sukker i alt

Protein

24 g