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Meatless Monday — Bar-B-Q “Chicken” Sandwich

Family Friendly Plant-Based Recipes

BBQ chicken sandwich 640 text

Becoming Vegan is not as hard as you might think I think some people tend to complicate things.  I am a straight forward kind of person I like to make life as easy as possible.
The best way to eat vegan is simply one day at a time.  Let’s start with Monday it seems the easiest day to start with since “everybody else is doing it” (btw, I don’t always recommend that kind of reasoning)  but here we are. We know it’s a good idea to eat less meat, lower cholesterol if we just do it one day a week..maybe we will like it.  Then maybe we will do  Meatless Monday AND Meatless Friday!
It could happen as a matter of fact it is likely to happen if you really want it to.  The trick is GREAT recipes you need to know you aren’t depriving yourself of good food but that your vegan food can be just as satisfying as the original.
So your Meatless Recipe for the Meatless Monday is….(drum roll please)


Bar-B-Q Chicken Sandwich

BAR-B-Q SAUCE: (or use your favorite bottled sauce)

  • 2/3 cup lemon juice
  • 1/2 cup water
  • 1/2 cup brown sugar
  • 1 can (6 ounces) tomato paste
  • 2 tablespoons non-hydrogenated margarine
  • 2 teaspoons chili powder
  • 1 teaspoon liquid smoke
  • 1 teaspoon molasses
  • 1/2 teaspoon salt


  • 1 tablespoon oil
  • 3 cups chicken substitute (I used soy curls) other options Morning Star Farms, LightLife, Gardien
  • 1/2 medium onion, sliced (optional)
  • 1/2 medium pepper, green or red, sliced (optional)
  • 6 whole grain buns, toasted if desired
  1. Mix Bar-B-Q Sauce ingredients together in a medium saucepan; bring to a boil over high heat. Reduce to a simmer and cook until thickened and slightly reduced, about 30 minutes.
  2. Heat oil in a large saucepan over medium; add onions and peppers. Cook until softened; add chicken substitute and mix well.
  3. Pour reserved Bar-B-Q sauce over Soy Curls mixture; cook until thick and bubbly, about 10 minutes.
  4. Serve on a toasted bun.

Makes 6 servings.

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