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Sticky BBQ Vegan Ribs

Sticky BBQ Vegan Ribs That Even Meat Lovers Will Crave

Sticky BBQ Vegan Ribs are a high-protein, plant-based dish with irresistible flavor that even meat lovers will crave.
Prep Time 15 minutes
Cook Time 35 minutes
Cooling Time 15 minutes
Total Time 1 hour 5 minutes
Servings: 4 ribs
Course: Vegan
Cuisine: American
Calories: 250

Ingredients
  

For the Ribs
  • 1 can Canned Chickpeas Consider blending for smoother incorporation.
  • 1 medium Yellow Onion Substitute with shallots for a milder taste.
  • 1 cup Vital Wheat Gluten Main ingredient for a chewy, meat-like texture.
  • 1 teaspoon Garlic Powder Fresh garlic can be used instead.
  • 1 teaspoon Smoked Paprika Substitute with regular paprika for less smokiness.
  • 1 teaspoon Onion Powder Can replace with fresh onion but adjust quantity.
  • 1 tablespoon Vegan Ham Broth Base (Optional) Substitute with more soy sauce.
  • 2 tablespoon Low-Sodium Soy Sauce Tamari can be used for a gluten-free option.
  • 1 tablespoon Extra Virgin Olive Oil Avocado oil is a suitable substitute.
  • 1 cup Water or Vegetable Stock Keep the same ratios if substituting stock.
For the BBQ Sauce
  • 1 cup BBQ Sauce Choose your favorite brand or a homemade sauce.

Equipment

  • Mixing bowl
  • Baking dish
  • spatula
  • Aluminum foil
  • Oven

Method
 

Step-by-Step Instructions
  1. Begin by finely mincing the canned chickpeas and yellow onion, ensuring they’re thoroughly combined for optimal flavor. Set these aside to allow their flavors to meld.
  2. In a large mixing bowl, whisk together vital wheat gluten, garlic powder, onion powder, and smoked paprika. If you’re using the optional vegan ham broth base, add it now.
  3. Create a well in the center of your dry mixture and add the minced chickpeas, chopped onion, low-sodium soy sauce, extra virgin olive oil, and half of the water. Stir with a spatula until the mixture starts to come together.
  4. Transfer the mixture onto a clean surface and gently knead it for about 2–3 minutes. Add remaining water gradually until the dough is firm yet moist.
  5. Divide the dough into portions and flatten each piece slightly. Stack them to resemble rib racks, then score the tops with a knife.
  6. Preheat your oven to 375°F (190°C). Coat each rib-shaped piece lightly with olive oil and rub some of your favorite dry seasoning mix.
  7. Place the baking dish in your preheated oven and cover it with aluminum foil. Bake for 20 minutes.
  8. After baking, remove foil and generously brush BBQ sauce over each rib. Increase the oven temperature to 425°F (220°C) and bake uncovered for an additional 10–15 minutes.
  9. Once baked, let your Sticky BBQ Vegan Ribs cool in the pan for 10–15 minutes to firm up. Slice and present them on a platter.

Nutrition

Serving: 1ribCalories: 250kcalCarbohydrates: 30gProtein: 15gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 3gMonounsaturated Fat: 4gSodium: 600mgPotassium: 300mgFiber: 5gSugar: 8gVitamin C: 2mgCalcium: 40mgIron: 2mg

Notes

These ribs can be stored in the fridge for up to 3 days or frozen for up to 3 months. Reheat by thawing in the fridge overnight and warming in the oven with BBQ sauce.

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