From Stir-Fries to Tacos, Soy Curls Are a Meatless Kitchen Must-Have

If you’re looking to shake up your meals when it comes to plant-based protein, soy curls are a must-have for your kitchen. Made from whole soybeans, these curly bites are loaded with protein and have a satisfying, meaty texture, making them an ideal meat substitute. Whether you’re a seasoned vegan or just craving something new, soy curls are a super versatile ingredient that can be tossed into all kinds of dishes.

What are soy curls?

Soy curls are a plant-based meat alternative made from one ingredient: whole soybeans. Originally invented in the 1990s by Butler Foods, a family-owned business in Oregon, soy curls are created by boiling and dehydrating soybeans. This process results in shelf-stable, dry strips that you can easily rehydrate with water whenever you’re ready to use them.

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Once cooked, they have a similar texture to chicken. Whether you’re tossing them in a stir-fry, piling them onto a sandwich, or throwing them into a salad, soy curls soak up any flavor you add, making them an easy choice for endless recipes.

Are soy curls healthy?

Soy curls are a healthy and nutrient-dense option for anyone looking to add more plant-based protein to their diet. They are packed with fiber, protein, iron, and calcium. With minimal processing and no added preservatives or artificial ingredients, soy curls are considered a clean, whole-food meat substitute that you can feel good about adding to your meals. 

How do you cook soy curls?

Rehydrating and cooking soy curls is a quick and easy process. To start, bring a pot of water or vegetable broth to a boil. Pour the boiling liquid over the soy curls in a large bowl, ensuring they’re fully submerged. Let them soak for about 10 minutes or until they become tender. Once rehydrated, drain and gently squeeze out any excess liquid, and your soy curls are ready to be cooked.

My Darling Vegan

To cook, heat a little oil in a skillet over medium heat and sauté the rehydrated soy curls for about five minutes, stirring occasionally until they turn slightly crispy and golden. You can toss them in your favorite sauces or seasonings, such as soy sauce, BBQ sauce, or spice blends, to let them soak up the flavors. For a crispier texture, you can bake or air-fry your soy curls after they’ve been rehydrated. 

Vegan recipes with soy curls

Soy curls are incredibly versatile, so there are plenty of ways you can use them to elevate your meals. Here are some fun ideas to get you started.

It Doesn’t Taste Like Chicken

1 Soy Curl Tacos and Burritos

Give your tacos or burritos a meatless twist by seasoning rehydrated soy curls with spices like cumin, paprika, and chili powder. Add them to your usual taco fixings for a delicious, meat-free option.
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The Full Helping

2 Soy Curl Sandwiches and Wraps 

Soy curls make a fantastic filling for sandwiches or wraps. Try them with some BBQ sauce for a pulled-pork-style sandwich, or use them to make a buffalo chicken wrap.
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My Darling Vegan

3 Tikka Masala With Soy Curls 

Throw some soy curls into a flavorful curry, where they’ll soak up all the delicious spices and create a satisfying, hearty dish.
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Vegan Richa

4 Soy Curl Stir-Fry

Rehydrate your soy curls and toss them into your favorite stir-fry for a protein-packed vegan chicken option. They absorb sauces and seasonings beautifully, making them the perfect meat substitute in any Asian-inspired dish.
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The Edgy Veg

5Vegan Chicken Nuggets 

Coat rehydrated soy curls in breadcrumbs, season them, and bake or fry for homemade vegan nuggets or popcorn chicken. Pair them with your favorite dipping sauce for a fun snack or meal.
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Cadry’s Kitchen

6 Meatless Chili With Soy Curls

Use soy curls as a meat replacement in your chili for a hearty, satisfying bowl of goodness. They’ll soak up the flavors of the broth and add a chewy, satisfying texture.
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Vancouver With Love

7Chicken Noodle Soup With Soy Curls

Add rehydrated soy curls to soups for a hearty, protein-packed boost that soaks up all the delicious flavors of the broth, such as a meatless chicken noodle soup.
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My Darling Vegan

8Caesar Salad With Soy Curls 

For a crunchy, protein-rich topping, add crispy baked or sautéed soy curls to your salad. They add texture and make your greens extra filling.
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