“HONEY” BBQ RIBS
Ribs were one of my dad’s favorite things to grill on a summer Sunday afternoon, so when I realized that I could have that traditional food back in my life, it felt good. If he were still here, I know he’d give these vegan ribz 2 thumbs up. The sauce is tangy slightly sweet, and savor, and you don’t need to cook it before slathering it on the ribz
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Servings: 4 servings
Calories: 421kcal
Ingredients
- 4 tsp 20 ml extra-virgin olive oil, divided
- 2 cups quartered white mushroom caps
- 2 cups vital wheat gluten (we use Bob’s Red Mill Brand)
- 2 tsp onion powder
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1 tsp sea salt
- ½ tsp black pepper
- 1 cup mushroom broth (we use Pacifica brand)
- ¼ cup low sodium soy sauce
- 3 tbsp peanut butter or any nut butter, including tahini
- 2 tbsp hickory flavored liquid smoke
- 2 tbsp vegan Worcestershire sauce (we use Annie’s brand)
- 2 tbsp tomato paste
- 1 tbsp roasted beet or beet juice (this is for color and is optional)
For the BBQ Sauce
- ½ cup ml ketchup
- 1 tbsp Dijon mustard
- 2 tbsp Bee Free Honee (available at Whole Foods or Amazon)
- 2 tsp apple cider vinegar
- 1 tbsp chili powder
- 1 tsp cumin
- ¼ tsp ground sea salt
- ¼ tsp ground black pepper
Instructions
- Preheat oven to 350°F () and grease a 9 x 9 inch (23 x 23 cm) pan.
- In a medium skillet, heat 2 teaspoons (10 ml) olive oil on medium-high heat. Add the mushrooms and cook until soft, approximately 5 minutes.
- Whisk the wheat gluten, onion powder, garlic powder, paprika, salt and pepper until well combined.
- In a food processor or high powered blender, add the mushrooms, broth, soy sauce, peanut butter, liquid smoke, Worcestershire sauce, tomato paste, and beet until pureed, approximately 1 minute. Pour the mushroom mixture into the wheat gluten mixture and stir until it turns into a light and stretchy dough. If the dough seems too wet, add a bit more vital wheat gluten until it becomes really stretchy. Spread it evenly in the greased pan and bake for 30 minutes.
- Mix the ketchup, mustard, bee free honee, vinegar, chili powder, cumin, salt and pepper in a small bowl. Slather the sauce on both sides of the ribz.
- Heat a grill pan or skillet on medium-high heat and brush with the remaining teaspoon of olive oil. Grill the ribz for approximately 3 to 4 minutes or until you see grill marks. Slice into strips and enjoy!
Notes
The Nutrition Facts are just and estimate.
Nutrition
Sodium: 2089mg | Calcium: 130mg | Vitamin C: 6.5mg | Vitamin A: 1475IU | Sugar: 11g | Fiber: 3g | Potassium: 671mg | Calories: 421kcal | Saturated Fat: 2g | Fat: 12g | Protein: 52g | Carbohydrates: 28g | Iron: 5.7mg