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Learn all about Soy Curls, a nutritious and often-overlooked vegan protein source. Made from non-GMO soybeans, Soy Curls are fibrous strands that have a meat-like texture when rehydrated.
They are incredibly versatile and can be incorporated into a wide range of plant-based gluten-free recipes. Plus, they provide an abundant source of plant-based protein.
This post covers everything from the nutritional benefits and allergen information to where to buy and how to store and cook them. Whether you’re new to plant-based eating or looking for new ingredients to spice up your meals, this guide provides a solid introduction to Soy Curls, complete with an easy recipe to get you started.
WHAT ARE SOY CURLS?
Soy curls are a dehydrated, unseasoned product made by Butler Foods from whole non-GMO soybeans.
After the soybeans are cleaned and soaked, they are cooked and then mechanically textured, creating a fibrous structure resembling meat.
Once dried, these curls are versatile, shelf-stable, and ready to absorb whatever flavors you introduce after hydrating them.
They’re an excellent source of protein, fiber, and other nutrients, making them a fantastic addition to a Whole Food Plant-Based (WFPB) diet.
Though soy curls have been on the market for quite some time, I only recently stumbled upon them in a health food store and have since been incorporating them into various home recipes. I’ve fallen in love with their versatility and plan to share more creations featuring them.
ARE SOY CURLS A WHOLE FOOD?
Yes, soy curls are considered a whole food.
They are made from the entire soybean, with no significant parts removed or processed away, which means they retain most of the nutrients found in the original soybean, including protein, fiber, and various vitamins and minerals, making them a minimally processed option that fits well within a whole food plant-based diet.
Unlike many other meat substitutes, soy curls do not contain additives, preservatives, or artificial ingredients, further aligning them with the principles of whole-food nutrition.
WHAT ALLERGENS ARE FREE FROM?
They are naturally free from gluten, dairy, eggs, nuts, peanuts, fish, and shellfish, making them a versatile protein choice for those with various dietary restrictions. However, they are made from soy, so they are not suitable for individuals with soy allergies.
Additionally, always check the packaging or contact the manufacturer directly to verify allergen information and cross-contamination risks, especially if you have severe allergies or sensitivities.
ARE TVP AND SOY CURLS THE SAME?
No, TVP (Textured Vegetable Protein) and soy curls are distinct products, both derived from soybeans but differing significantly:
- TVP: Made from defatted soy flour, it is highly processed and comes in granules or chunks. It’s used as a ground meat substitute after rehydration.
- Soy Curls: Produced from whole soybeans, minimally processed, and expanded into fibrous strands resembling meat when soaked. They’re closer to a whole food product.
While both serve as plant-based proteins, their origin, texture, and processing vary, with soy curls offering a less processed, whole-food alternative.
WHERE TO BUY THEM?
Soy curls are available from various sources, including health food and natural grocery stores where they’re found in plant-based or meat substitute sections, online retailers like Amazon as well as specialty vegan shops, bulk food stores for purchasing in desired quantities, directly from the manufacturer Butler Foods, and local vegan or vegetarian markets that stock a broad selection of plant-based proteins.
HOW TO COOK THEM?
Cooking soy curls is straightforward and can be broken down into a few simple general steps:
Rehydrate: Begin by soaking the soy curls in warm water or vegetable broth (for extra flavor) for about 10 minutes. They will expand and soften, becoming plump and tender. After soaking, drain and gently squeeze out the excess liquid.
Season: This is where you can get creative. Marinate the soy curls in your favorite herbs, spices, and sauces to infuse them with flavor. Since they are pretty bland on their own, they absorb seasonings well. Think of them as a blank canvas for your culinary creations.
Cook: You can sauté, bake, or even air-fry them. For a basic sauté, heat a pan with a bit of water or vegetable broth and cook the soy curls until they’re slightly crispy on the outside. If you’re baking, spread them on a parchment-lined baking sheet and bake at 375°F (190°C) until golden brown. In the air fryer, divide the soy curls into two portions for air frying. Begin by setting your air fryer to 370°F and cook the first batch of soy curls for 5 minutes. Give the basket a gentle shake to redistribute them for even cooking, then continue air frying for 3-5 minutes.
WAYS TO ENJOY THESE SOY CURLS
They are incredibly versatile and can be incorporated into numerous dishes. Here are some examples:
- Stir-fries: Add them to a mix of colorful vegetables and a savory sauce for a quick and nutritious meal.
- Sandwiches and wraps: Use them as the main protein in a hearty sandwich or wrap, loaded with fresh veggies and a flavorful sauce.
- Salads and bowls: Toss them into a salad or bowls for an extra protein boost, making a simple salad a filling meal.
- Soups and stews: Their meaty texture makes soy curls a great addition to soups and stews, absorbing the flavors of the broth beautifully.
HOW TO STORE THEM AND HOW LONG THEY LAST?
- Unopened: When unopened and stored in a cool, dry place, soy curls can last up to a year without losing quality.
- Opened: Once opened, they can still last several months if stored correctly. Storing them in an airtight container is essential to maximize their shelf life after opening.
- Hydrated: After rehydrating and cooking, store the soy curls in the refrigerator in an airtight container for up to 5 days or in the freezer for up to 3 months.
Note: Always check the expiration days on the package.
WATCH THE STEP-BY-STEP VIDEO ON HOW TO MAKE VEGAN “CHICKEN” STRIPS!
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PRINTABLE RECIPE CARD
VEGAN “CHICKEN” STRIPS
Equipment
- 1 Skillet (basic method)
- 2 mixing bowls
- 1 Strainer (or colander)
Ingredients
- 1 cup dry soy curls
- 2 cups vegetable broth (for a richer flavor, or you can use water instead. It has to be warm. Save it after draining the soy curls)
Sauce
- 2 Tbsp soy sauce ( or tamari, for gluten-free option)
- 2 Tbsp nutritional yeast
- 1 Tbsp garlic powder
- 1 Tbsp onion powder
- 1/2 tsp celery seeds
- 1 Tbsp Italian seasoning
- 1/8 tsp turmeric (optional for color)
- 1/4 tsp black pepper
- 1 tsp salt
- 3 Tbsp of the saved vegetable broth (used to rehydrate the curls or water)
Instructions
Rehydrate Soy Curls:
- Pour the vegetable broth over the dry soy curls in a large bowl. Ensure the broth is warm to enhance flavor absorption.
- Let them soak for 10 minutes or until fully rehydrated and tender.
Season:
- Drain the soy curls, gently pressing out excess broth without squeezing them dry. Save the broth (if using) for soups or sauces if desired. We are going to use 3 tablespoons for the sauce, and you can use some for cooking the soy curls.
- To make the sauce: mix the soy sauce, nutritional yeast, garlic powder, onion powder, celery seeds, Italian seasoning, turmeric, salt, and black pepper in a small bowl to create your seasoning blend. Add 3 Tbsp of the reserved vegetable broth for the rehydration step (or water).
- Toss the rehydrated soy curls with the seasoning blend until evenly coated.
Cook*:
- Heat a non-stick skillet over medium heat. Use a splash of vegetable broth or water to prevent sticking.
- Add the seasoned soy curls to the skillet, spreading them out evenly.
- Cook for 7-10 minutes, stirring occasionally, or until the soy curls are heated and slightly crispy on the edges.
Serve:
- Serve your flavored vegan "chicken" soy curls over rice, in wraps, salads, or sandwiches. They're also great in soups, stews, and any dish you'd like a savory, chicken-like vegan protein.
Notes
- Air Fryer Method: divide the soy curls into two portions for air frying. Begin by setting your air fryer to 370°F and cook the first batch of soy curls for 5 minutes. Give the basket a gentle shake to redistribute them for even cooking, then continue air frying for an additional 3-5 minutes. Keep a close eye on them, checking periodically to ensure they achieve a crispy texture without becoming overly hard or burnt.
- Oven Baking Technique: start by preheating your oven to 400°F. Prepare a baking sheet lined with parchment paper for a non-stick surface. Arrange the soy curls in a single layer on the sheet and bake for 12 minutes. After this initial baking period, flip each piece to ensure even crispiness, then return them to the oven for another 8-12 minutes. Watch closely during the final minutes to achieve the perfect level of crispiness without overbaking.
- After cooking, cool the soy curls to room temperature, then store them in an airtight container in the fridge for 3-5 days or freeze for up to 3 months. For freezing, spread them out before freezing to prevent clumping, allowing easy portion use later. Remember to label the storage date.
If you are hungry for more satisfying and delicious Vegan “Meat,” try the following recipes:
