A Taste of Carolina, No Meat Required!
Forget the sweet, tomato-heavy barbecue sauces you might be used to. We’re heading to the Carolinas for a completely different flavor experience! This style is all about a zesty, tangy, mustard-based sauce that cuts through the richness of a hearty sandwich. Our plant-based version uses savory seitan, which soaks up the incredible sauce for a mouthwatering, satisfying meal. Best of all, it comes together in under 30 minutes, making it perfect for a weeknight dinner. Serve it up on a soft bun with a side of crunchy coleslaw for the ultimate vegetarian BBQ experience!
Ingredients
• YIELD: 4 SANDWICHES
• For the Carolina Gold Sauce
• 1 cup / 240 ml apple cider vinegar
• ⅔ cup / 160 ml no-salt-added ketchup
• ¼ cup / 60 ml yellow mustard
• 3 tbsp / 45 g dark brown sugar, packed
• 1 tbsp / 15 ml molasses
• 2 tsp / 10 ml Louisiana-style hot sauce
• 2 tsp / 4 g black pepper, freshly ground
• 1 tsp / 6 g salt
• For the Sandwiches
• 12 oz / 340 g seitan, drained and cut into thin strips
• 4 hamburger-style buns
• 12 pickle chips, for serving (optional)
• Coleslaw, for serving
Instructions
1. In a medium saucepan, combine the apple cider vinegar, ketchup, yellow mustard, brown sugar, molasses, hot sauce, black pepper, and salt.
2. Bring the mixture to a simmer over medium heat, stirring occasionally. Cook for 5 minutes to allow the flavors to meld together.
3. Carefully transfer 1 cup of the finished sauce to a separate bowl and set it aside for serving later.
4. Add the sliced seitan to the saucepan with the remaining sauce. Continue to cook for 10 minutes, stirring periodically, until the seitan is heated through and has absorbed the sauce.
5. To assemble, divide the saucy seitan mixture evenly among the four hamburger buns.
6. Serve immediately, topped with pickle chips and a side of coleslaw. Offer the reserved sauce for drizzling.
Nutritional Information
• Nutrition Information
• Per serving (1 sandwich)
• Calories: 327
• Protein: 29 g
• Total Fat: 2 g
• Saturated Fat: 1 g
• Carbohydrates: 47 g
• Cholesterol: 0 mg
• Sodium: 766 mg
• Fiber: 2 g
• Sugar: 15 g
Pro Tips
• Toast your buns! Lightly butter and toast the inside of your buns on a griddle or in the pan before assembling. This adds flavor and prevents them from getting soggy.
• The sauce can be made up to a week in advance and stored in an airtight container in the refrigerator. The flavors will deepen and become even more complex overnight.
• For a smokier flavor, add ½ teaspoon of liquid smoke or smoked paprika to the sauce along with the other spices.
• If you can’t find seitan, this recipe also works wonderfully with shredded young jackfruit (canned in brine, not syrup) or extra-firm tofu that has been pressed and crumbled.
FAQ
Q: Can I make this Carolina BBQ recipe without seitan
A: Absolutely! This tangy Carolina Gold sauce is fantastic with other plant-based options. For a different texture, try using shredded young jackfruit (canned in brine, not syrup) or extra-firm tofu that has been pressed and crumbled. Follow the same instructions for heating it in the sauce.
Q: How can I make this Carolina BBQ sandwich gluten-free
A: To make this recipe gluten-free, you must replace the seitan, which is made from wheat gluten. Use the suggested alternatives of shredded young jackfruit or crumbled extra-firm tofu. Also, ensure you serve the mixture on certified gluten-free buns.
Q: Is this vegetarian BBQ sandwich a good source of protein
A: Yes, it’s an excellent source of plant-based protein. The main ingredient, seitan, is very protein-dense. Each sandwich in this recipe provides an impressive 29 grams of protein, making it a very satisfying and hearty meal.
Q: How can I meal prep this vegetarian BBQ recipe
A: This recipe is great for meal prep. The Carolina Gold sauce can be made up to a week in advance and stored in an airtight container in the fridge. You can also cook the seitan in the sauce and store it separately for up to 4 days. Simply reheat the seitan mixture and assemble the sandwiches when you’re ready to eat.
