Skip to main content

Vegan Pulled Pork over Cauliflower Mash


Okay, I know for sure I have a winning recipe when its vegan and Adam loves it.  That does not happen often!  As soon as we started eating this meal, he commented several times on how good it was, and wondered if the cauliflower was actually potato.  Ha!

I've been dreaming up this one in my head for a while.  BBQ is one of the big food trends here in Toronto, and being the protein lover I am, its very tempting.  The only problem is...its far from healthy! It doesn't have to be, but its mostly red meat and the sauces are generally full of sugar.  Sure, a lot of them offer pulled chicken or BBQ chicken, but the sauces are still sugary, and they are usually served with white buns and not very healthy side dishes. 
So I reimagined a BBQ meal that is both vegan and low-carb.  Oh, and also sugar-free too!

Real meat provides so much unctuous flavour because of the fat and the carmelization you get when you cook it.  Because I was using a vegan meat substitute (Soy Curls, which are less processed than most), I came up with an uber flavourful sauce to compensate.  By the way, if you didn't want to use Soy Curls, you could try using jackfruit instead.

Vegan Pulled Pork

1 onion, sliced
1 red bell pepper, sliced
1 green bell pepper, sliced
2 cloves garlic, minced
1 tsp ground cumin
1 tsp salt
1 tsp smoked paprika
Cayenne pepper, to taste (optional)
1/2 cup cider vinegar
1 can Zevia gingerale (or beer, or orange or apple juice)
1 540ml jar pineapple chunks, with juice, pureed
1 bag Soy Curls (don't rehydrate them)
1 can tomato paste

Throw everything except tomato paste into a pot or skillet and simmer over medium heat until veggies and Soy Curls are softened and most of the liquid has been absorbed.  Add tomato paste and stir.  Turn heat to low and continue cooking about 10 minutes.  Season, to taste.

Cauliflower Mash

1 large or 2 small heads of cauliflower, cut into florets
2 tbsp. herbed cream cheese or butter (vegan alternatives, or whatever you want)
1/2 tsp salt
Fresh cracked black pepper

Steam cauliflower until soft and then puree, along with remaining ingredients, in food processor.  Spoon onto plates and top with desired amount of pulled pork.

This recipe was shared with Urban Naturale's Plant-Based Pot Luck Party and Vegetarian Mamma's Gluten-Free Friday.

Comments

  1. This looks interesting but I've no idea what soy curls are? Could I just sub those for the jackfruit (which we don't have much here either)! Cauliflower mash sounds yummy too :) Thanks for sharing at the Plant Based Potluck

    ReplyDelete
  2. Yes, jackfruit would work. You can buy Soy Curls online.

    ReplyDelete
  3. What a wonderful dish! I have never worked with soy curls so this recipe is very interesting to me. Thank you for sharing your healthy, creative and delectable Vegan Pulled Pork over Cauliflower Mash at the Plant-Based Potluck Party. I'm pinning and sharing.

    ReplyDelete

Post a Comment

Popular posts from this blog

Blackfly Coolers: Product Review

Summer is over! Well, at least if you're a student. Officially it doesn't end for a few weeks, and it certainly still feels like summer. Yeah, I hate it. This f*cking hot, humid weather needs to end NOW! We made the most of our last weekend of the summer with our annual trip to the CNE on Friday, with a crowd of friends. It wasn't unbearably lot, thank goodness, and the girls and their friends had a blast on the rides.  Saturday I had to work, and Sunday was errand day. Monday we took the girls berry/apple/pear picking but didn't last long due to the heat. I organized the house to prepare for the construction workers starting back up yesterday, while Adam took the girls for a swim in our neighbourhood pool.

Yesterday was the first day of school. Grade 2 and Grade 5. Yep, the girls are growing up.  We are fortunate that the girls don't have much anxiety about school, they are so much more confident than I ever was as a kid! But now, in the midst of our reno chaos, …

Live Clean

I have been committed to living a healthy life through nutrition and fitness for over 20 years now.

It took me a lot longer to pay attention to what I was cleaning the house with and what I was putting ON my body as opposed to IN it.

When I got pregnant with Big A I started reading about the toxins in a lot of commercial cleaning products and switched to the all-natural, eco-friendly stuff. When I became pregnant with Little A, I switched to all-natural, eco-friendly personal care products.

I am all for being environmentally friendly for the good of the planet, but to be honest, what really motivates me to make these types of changes is concern for my family's health.

You may remember I mentioned giving up my favorite perfume a while back because it apparently is full of nasty chemicals. I switched to the "Red Tea" scent made my Roots, which is supposed to be somewhat "natural". This was only after a number of trial and errors. I first found a woman in …

Panang Curry

When we go out for Thai food, one of my favorite things to order is the panang curry. But there is no doubt when this dish is made in a restaurant, it packs a hefty wallop of fat, sodium and calories.

My version is lightened up, but still rich and flavourful and it is super simple to make.

Traditionally, panang curry is made with either beef or chicken, but I made it vegetarian, using dried seiten (wheat gluten) I got at T&T a few weeks ago. If you are not sensitive to gluten, this is a great source of vegetarian protein. If you cannot find it dried, you can get it prepared at most health food stores. Alternatively, you can use tofu, or the more traditional chicken or beef options.

This dish also doesn't usually have much vegetable matter in it, but I love how yummy veggies taste when simmered in this sauce, and it makes this a healthy one-pot meal. Use whatever veggies you prefer or have on hand.

Protein of choice (2 cups seiten or 1 lb organic tofu, boneless skinless ch…