Vegan BBQ Chicken Salad
This vegan BBQ chicken salad is a twist on a classic favorite! It features smoky soy curls coated in a tangy BBQ sauce paired with nutrient-rich veggies and a zesty low calorie ranch dressing. This salad is the perfect high protein, low calorie summer meal. It’s great for pool parties and get togethers, and can also work great for meal prep! It is bursting with smoky flavour and will not disappoint!
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Why You’ll Love This Vegan BBQ Chicken Salad
Refreshing and Light: With fresh vegetables and a tangy ranch dressing, this salad offers a refreshing and light eating experience. It’s the most suitable choice for those hot summer days when you crave something flavorful yet not too heavy.
Snacking Friendly: Use it as a filling for sandwiches and wraps for a satisfying and protein-packed lunch or a light dinner. Alternatively, you can scoop the Vegan BBQ chicken salad over a bed of fresh greens for a refreshing, flavorful salad.
Healthy and Nutritious: Besides being an enjoyable meal for your taste buds, this vegan chicken salad is also nourishing. You can indulge in a delicious meal without compromising your fitness goals with protein-rich soy curls, fiber-packed black beans, and abundant fresh vegetables.
Versatile and Customizable: Adjust the spice level, swap out ingredients, or add extra toppings to make your salad unique. This recipe is versatile and customizable.
Perfect for Meal Prep: Planning your meals in advance? This Vegan BBQ Chicken Salad is an excellent option for meal prep. Make a large batch, divide it into 3 separate jars and store it in the refrigerator for up to 3 days. Just make sure to keep the dressing at the bottom of the jar and the leafy greens at the top!
How To Make Your Vegan BBQ Chicken Salad
Rehydrate the Soy Curls
First, rehydrate your soy curls. Place them into a large bowl and submerge them in water. Let them sit for 10 minutes to rehydrate.
Strain and Squeeze
Strain the water and squeeze out the excess water with your hands.
Cook the Soy Curls
Add a spray of oil to a pan over medium heat. Then add your soy curls and cook for 10 minutes or until golden brown.
Add the BBQ Sauce
Add the BBQ sauce, mix for 2-3 minutes, then remove from the heat and let them cool.
Prepare Veggies for Vegan BBQ Chicken Salad
While the soy curls are cooling, chop the cherry tomatoes, red onion, and cilantro. Place them into a large bowl along with the black beans and corn.
Make the Ranch Dressing
Make the dressing by mixing all the dressing ingredients in a small bowl. Season generously with salt and pepper to taste.
Serve Vegan BBQ Chicken Salad
Once the soy curls have cooled, add them to the bowl of veggies. Pour the ranch dressing over the salad and toss everything together until coated well. Enjoy!
What are Soy Curls
Soy curls are a versatile plant-based protein obtained by pressing and drying whole soybeans. They are dehydrated, resulting in a dried and textured product. Their versatility, texture, and ability to mimic the texture of meat make soy curls a favorite among plant-based eaters.
Since they have a neutral taste, they easily absorb the flavors of marinades, sauces, and seasonings. You can use soy curls in salads, sandwiches, or tortilla wrap for as a chicken substitute. Give them a try and see how they can elevate your meals!
Recipe Tips for Vegan BBQ Chicken Salad
Make this into salad jars – Divide the salad into 3 jars for meal prep. Just make sure to keep the dressing at the bottom of the jar and the leafy greens at the top so it stays fresh and crisp!
Rehydrate Soy Curls: Give them enough time to absorb the water fully when rehydrating soy curls. It will ensure they become tender and have a pleasant chicken-like texture in the salad.
Add Crunchy Toppings: Add an extra layer of texture by adding crunchy toppings. Consider tossing some toasted almonds, crispy tortilla strips, or crumbled corn chips.
Serve Chilled: For a refreshing twist, chill the salad in the refrigerator for 30 minutes before serving. It will enhance the flavors and provide a cool, crisp eating experience, especially in summer.
Customize Your Salad: Experiment with different veggies, like avocado, cucumber, or bell peppers, for other variations of this vegan salad,
Storage Tip: Store any leftover salad in airtight jars in the refrigerator. The salad will last up to 2-3 days. However, adding the dressing before serving is best to keep the lettuce crisp.
Can I use store-bought BBQ sauce? Yes, you can use your favorite store-bought BBQ sauce for convenience.
Soak Soy curl in Vegetable Broth for a flavorful twist.
Substitutions/Allergies
Swap Vegan Ranch Dressing with oil-free vegan sriracha mayo.
Substitute coconut yogurt for silken tofu. You can also use cashews, hemp seeds, or sunflower seeds for a more rich and creamy sauce. If using nuts or seeds make sure to add in some water as needed to thin.
Make it gluten-free: Use gluten-free BBQ sauce.
Make it soy free! Substitute soy curls for tofu, tempeh, chickpeas, or vegan chicken.
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Vegan Chicken Salad
Ingredients
For Vegan Chicken Salad
- 200 g soy curls
- ½ cup BBQ sauce
- 1 can black beans or 1.5 cups strained
- 1 cup corn
- ¾ cup cherry tomatoes
- ½ red onion sliced
- ½ bunch cilantro or handful of chopped cilantro
- 8 cups romaine lettuce
Ranch Dressing
- 1 cup coconut yogurt
- 1 tbsp tahini
- 2 lemon juice
- 1 tbsp dried dill
- 1 tbsp fresh chives
- 1 tsp Dijon mustard
- ¼ tsp garlic powder
- 1 tsp onion powder
- Salt and pepper to taste
Instructions
- First, rehydrate your soy curls. Place them into a large bowl and submerge them in water. Leave to sit for 10 minutes.
- Strain the water and squeeze out the excess water with your hands.
- Add a spray of oil to a pan over medium heat. Add your soy curls and cook for 10 minutes or until golden brown.
- Add the BBQ sauce, mix for 2-3 minutes, then remove from the heat to cool.
- Chop up your veggies and add them into a large bowl along with your black beans and corn.
- Make the dressing by mixing everything in a small bowl. Season generously with salt and pepper to taste.
- Add your cooled chicken into your bowl along with the ranch dressing, and enjoy!