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UPDATED:
If you are new to the magic of Soy Curls, you are in for a treat! These incredible (shelf-stable!!!) bags of dried soy protein are a versatile vegan pantry staple that I'm sure you're going to love. Here are my favorite soy curls recipes to get you started.
As the plant-based market continues to flourish, with a projected value of $74.2 billion by 2027 according to a report by Meticulous Research, more individuals are seeking out nutritious and ethical alternatives to traditional meat dishes. For those aiming to replicate the texture and taste of poultry, a soy curls recipe offers a promising solution. Soy curls, made from whole non-GMO soybeans, provide a versatile base for vegan "chicken" salad and fried chicken without the processed additives found in some frozen products. In fact, the Plant Based Foods Association notes that sales of plant-based meats, which include soy-based options, have risen by 37% over the past two years, indicating a growing consumer preference for healthier and more sustainable choices. Discover how to master the art of cooking with soy curls, tapping into this burgeoning trend for a delicious, plant-powered meal.
Jump to:
- Why Soy Curls Are Amazing
- What are soy curls and how are they made?
- What do they taste like?
- Are soy curls healthy?
- Where To Buy
- Uses
- FAQ
- Soy Curl Recipes
- 💬 Reviews
Why Soy Curls Are Amazing
Soy curls are a favorite for so many reasons. They are:
- easy to prepare
- have a long shelf life
- are an excellent meat substitute
- gluten-free and made from real food
- so versatile because they take on the flavors of whatever seasonings and sauces you throw at them
When I'm worn out after a day of work and there's almost nothing in the fridge, I turn to a bag of Butler Foods' Soy Curls; after reading this post, I have a feeling you will, too.
Whether you're looking for a convincing vegan "chicken" salad or you have a hankering for vegan fried chicken but don't want all the heavily processed, artificial junk the frozen aisle offers, these soy curls recipes hold the easy answer.
What are soy curls and how are they made?
To make these delightful bites of cruelty-free meat-like yumminess, soybeans are slowly cooked and broken into strands, then dehydrated as strips (or curls, as it were) of soy protein. If you're not impressed yet, keep reading.
Unlike other vegan meat substitutes, soy curls are made out of whole, non-GMO soybeans, meaning they keep all of the fiber and protein intact. And unlike those "chick'n" products you find in the frozen aisle, there are no added chemicals, artificial ingredients, or added fat in soy curls.
What do they taste like?
Much like other soy products - I'm looking at you, tofu - soy curls don't taste like a whole lot on their own. But don't be scared off by the idea of bland food; these little bad boys will soak up flavor like sponges.
After rehydrating, the soy curls take on a chewy consistency that makes them a dead ringer for pulled or sliced meats. So whether you're looking to eat vegan versions of Mongolian beef or spicy fajitas, barbecue pork, or buffalo chicken, these magical plant-based bites are here for you.
Are soy curls healthy?
In short, the answer is YES. Soy curls can be included in a healthy vegan diet.
As I mentioned above, soy curls are not like those faux meats made out of heavily processed soy protein isolates. Rather, Butler Foods uses just one ingredient to make soy curls - whole, certified non-GMO soybeans.
Butler Foods also states on their website that no chemical pesticides are used for growing their soybeans - that in and of itself is a health miracle considering the havoc pesticides wreak on our bodies!
While they are technically processed, the processing is quite minimal. Soybeans are cooked low and slow, separated into strands, and then dehydrated before packaging.
Unlike soy protein isolates, using whole soybeans means the curls keep all the fiber, omega-3 fatty acids, and isoflavones naturally present in edamame. They also contain an impressive 10 grams of protein per serving.
If you are still on the fence, even Harvard states that "Soy is anutrient-dense source of proteinthat can safely be consumed several times a week, and is likely to provide health benefits—especially when eaten as an alternative to red and processed meat."
Where To Buy
If you are interested in buying some you can get them on Amazon, directly from the Butler Foods website, or from certain health food stores.
In case you're worried about your food budget, you should know that each 8oz bag contains 8 servings. This means each serving costs about a buck. As someone who believes in the nutritional power of eating real, whole foods, these pieces of dry soy "meat" are worth every penny!
Uses
The best thing about soy curls is their meaty texture; they can replace most types of meat in a variety of dishes! So whether you have a vegan hankering for beef, chicken, or pork, these yummy nuggets have you covered.
They soak up flavors really well, so I recommend using them with sauces. Buffalo, barbecue, Thai or Indian curry - the options are only limited by your imagination.
Try them in:
- tacos
- enchiladas
- burritos
- wraps
- sandwiches
- grain bowls
- pasta
- salads
- soups and stews
- THE OPTIONS ARE ENDLESS!
FAQ
How long can you store rehydrated soy curls before cooking?
Rehydrated Soy Curls can be kept covered in the refrigerator for up to four days before use.
Do soy curls need to be cooked?
Soy curls need to be rehydrated but not so much "cooked". While you can technically eat them directly after rehydration, they often taste better after they have been sautéed, baked, air fried, sauced, and/or otherwise adorned.
Turning them into a vegan chicken salad (recipe below), for example, just requires rehydration (in vegan chicken bouillon), squeezing out the excess liquid, and tossing with dressing.
Are soy curls the same as TVP?
Nope! While you can sometimes use the two interchangeably in recipes, they are not made the same. Soy curls are made from the whole soybean.
TVP (textured vegetable protein) is made by pressure-cooking and drying defatted soybean flour so TVP is much more highly processed.
If you're on the fence between purchasing either TVP or soy curls, I vote you go for soy curls, hands down.
Do soy curls go bad?
There is a "best-by" date on each package of soy curls. I find they can last longer if kept in a cool, dry, and dark place. When I buy in bulk, I leave them in my fridge or freezer to keep them fresher.
Soy Curl Recipes
Mongolian Soy Curls
On of my most popular recipes, these delicious Mongolian Soy Curls are a vegan spin on P.F. Chang’s popular Mongolian Beef. Once you have a bite of this addictively easy to assemble dish, you’ll be saying “vegan beef – it’s what’s for dinner!”
Check out this recipe
Vegan Chicken Strips
Tender Vegan Chicken strips from soy curls are easy to make and just as good as the real thing! Make them in the air fryer or oven for a healthy snack, lunch, or dinner.
Check out this recipe
Vegan Bacon
These vegan soy curl bacon bits are healthier than the store-bought kind. Plus they're oil-free, gluten-free, and ready in 20 minutes. Throw them on pasta, salads, sandwiches or anything else that needs a little (cruelty-free) bacon-y flavor.
Check out this recipe
Vegan Chicken Noodle Soup
Warm and comforting Vegan Chicken Noodle Soup that tastes just like when we were kids! Easily make this recipe on the stovetop, in an Instant Pot, or in a slow cooker.
Check out this recipe
Buffalo Soy Curls Salad
My Vegan Buffalo Chicken salad combines lettuce, carrots, celery, onion, and avocado and is topped with a creamy vegan ranch dressing. It’s delicious, easy to make, and filled with plant-based goodness!
Check out this recipe
Vegan Chicken Salad
This creamy and easy whole food Vegan Chicken Salad is made with soy curls, vegan mayo, and seasonings. In 10 minutes, you’ll have a delicious filling for sandwiches or a flavorful side dish you can bring to barbecues.
Check out this recipe
Vegan Clam Strips
If you're craving crispy, crunchy snacks that are perfect dipped in tartar sauce or cocktail sauce, you've found a winner with these soy curls Vegan Clam Strips. Battered and air-fried to perfection, these tasty treats are ready in just 25 minutes.
Vegan Chicken Shawarma
Grab a napkin, because things are about to get messy! Made with Soy Curls, loaded with vegetables, and drizzled with sauce, Vegan Shawarma is lunchtime perfection.
Vegan Carbonara
Tender spaghetti meets smoky soy curl pancetta and a lusciously vegan eggy sauce makes for the absolute best twist on an Italian classic! Best of all, it's ready in just 35 minutes so comfort is never far from reach.
Vegan Garlic Butter Chicken
Garlic + Butter = Flavor Heaven. Make this deliciously simple and delightfully cozy plant-based "chicken" and potato recipe next time you're in need of a home-cooked meal.
Meatless Chili With Soy Curls
With all the texture and protein of the original, this Meatless Chili recipe is destined to become a family favorite. Serve it in a big bowl topped with vegan cheese shreds, pickled jalapeños, and tortilla strips for a super satisfying meal.
Vegan Stuffed Peppers
Easy-to-make, naturally gluten-free, and just as delicious as you remember from childhood, these Italian-inspired Vegan Stuffed Peppers are absolutely feast-worthy! Spend just 15 minutes prepping these beauties and let the oven do the rest of the work.
BBQ Soy Curls
Meaty soy curls are tossed in a sticky-sweet and savory BBQ sauce before being piled high on a bun with crunchy coleslaw. This delicious sandwich is sure to please even the pickiest meat-eaters at the table!
Hoisin Orange Soy Curls
This recipe for Hoisin Orange Soy Curls comes together quicker than getting take-out! This is perfect for an easy weeknight meal.
Vegan Ropa Vieja
With all the flavor of the classic Cuban dish, this tasty vegan recipe for ropa vieja is shockingly convincing. Featuring shredded soy curls in a spicy sauce with juicy green olives and a sprinkle of fresh cilantro, it's a protein-packed dinner that's easy enough for a weeknight!
Peanut Noodles with Chicken
Spicy, salty, and tantalizingly crunchy, this quick and easy recipe for Vegan Peanut Noodles is perfect for when the weather is oppressively hot. Do yourself a favor and make them on your meal prep day for tasty lunches all week long!
Vegan Sesame Chicken
Sweet, tangy, and perfect over rice, this recipe for Vegan Sesame Chicken tastes just like your favorite restaurant version. Best of all, it'll be on the table in just 30 minutes!!
Vegan Chicken and Dumplings
With tender, melt-in-your-mouth dumplings and a deeply flavorful veggie-based stew, this recipe for Vegan Chicken and Dumplings is the epitome of comfort food. Cozy up to a bowl next time the weather is chilly to heat yourself up from the inside out.
Vegan Chicken Gumbo
Laissez les bonnes temps roulez with this delectable vegan version of the Cajun classic. Made with no added oil and just 15 minutes of prep, this tasty bowl of goodness will transport you to the bayou any time the mood strikes.
Vegan Coconut Chicken Curry (Instant Pot Recipe)
Dinner can't possibly get any easier than this simple Instant Pot Coconut Soy Curl Curry — simply set it and forget it, no sautéing or chopping needed! You only need 5 minutes of prep to get this gorgeous dinner on the table, making it a bona fide weeknight winner.
Vegan Bolognese
This vegan bolognese is a delightful lightened-up vegan version of the classic sauce. If you are new to soy curls, you’ll be pleasantly surprised by the meaty texture they offer to this oil-free vegan bolognese sauce.
Vegan Butter Chicken
Indulge your Indian cravings with this vegan-ized version of Butter Chicken! Made in just 40 minutes, this delightful meal has all the texture and rich, creamy flavor you'd expect without any guilt.
Mary Ellen
Mary Ellen Valverde MS, CNS, LDN is a Licensed Nutritionist and Certified Nutrition Specialist who empowers vegans to feel clear and confident about what is uniquely nourishing to them. Mary Ellen's recipes and nutrition information have been featured on Yahoo News, Parade, VegNews, LIVESTRONG, Dr. Axe, Greatist, LIVEKINDLY, Brit+Co, Well+Good, and more.
More Soy Curl Recipes
- Vegan Bacon
- Vegan Chicken Strips
- Vegan Chicken Salad
- Vegan Chicken Noodle Soup With Soy Curls
Reader Interactions
Comments
Rachel says
Hello! Been vegetarian/vegan for over 20 years and they used to sell this kinda stuff in a chunk form. Worked great. However, I can't find them anywhere anymore. I got some of the curls recently. And overall, the recipe I made tasted great. However, no matter how long I soaked the curls, they came out super chewy, even a bit hard. Do you have any tips for making them a bit more tender?
Reply
Mary Ellen Valverde | VNutrition says
Hi Rachel! Hmmm, I'm not too sure why they'd be too chewy. Really getting the water out before cooking (depending on if the recipe calls for them to be) does help with texture. I will even wring them out with my hands to make sure all the water is out of them. As for hard, they might have been cooked too long. That's the one time they get hard for me. Sometimes I cook them a little bit less and they're not as hard. Which recipe did you try? I can probably give better tips if you let me know the recipe.
Reply
Traci says
Oh my gosh, I will ALWAYS keep soy curls on hand after trying both the Mongolian Beef and the Chicken Salad recipes! Can't wait to try more recipes using these- absolutely my new favorite vegan item!
Reply
Mary Ellen Valverde | VNutrition says
Oh yay! I'm so glad you like the recipes! Yes, I always keep a bag around because they're so versatile!
Reply
Dianne says
I LOVE Soy Curls! Thanks so much for including my shawarma recipe!
Reply
Mary Ellen Valverde | VNutrition says
They look SO good!
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