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Here’s how to cook soy curls (with 3 finger-licking flavors)! Spoiler alert: they’re super easy to make, especially with our straightforward step-by-step instructions. This customizable recipe makes an amazingly crispy vegan protein option with any meal.
save this recipe!Your New Favorite Protein
Soy curls are an amazing (yet kind of underrated) protein option for vegetarians and vegans. This vegan chicken-like meat alternative is made from only soy and is ready to use in under 15 minutes!
Want to make a pulled “pork” sandwich or a buffalo “chicken” wrap without any hard-to-pronounce ingredients? You need to know how to cook soy curls! Like their cousin tofu, soy curls make the perfect plain canvas that soaks up marinades like a sponge.
Once crisped and sauced, they can be added to salads, sandwiches, or even a stir fry. Seriously, though, they work well in any meal where meat would normally be the protein centerpiece. Let your imagination run wild!
How are soy curls made?
Whole soybeans are cooked, pressed (or extruded), and dried. No funky ingredients or solvents are required here! These are perfect as a gluten-free meat substitute without needing something highly processed.
Grab These Ingredients
As soon as you source your soy curls, you’ll be ready to cook (who doesn’t keep their favorite sauce on hand at all times?).
- Butler Soy Curls: This is just about the only brand I’ve seen, which makes soy curls a bit tricky to find in grocery stores. But, I definitely think it’s worth purchasing them online or at your local health food store for such an amazing pantry staple.
- Oil: Grab some olive oil and get ready to get crispy!
- Sauce: The sky’s the limit here. We’ll be working with buffalo, barbecue, and Italian sauce, but just grab your favorite.
SOY CURLS
These are the non-GMO soy curls I use and love for this recipe. I love keeping them stocked in the pantry for quick plant-based dinners!
Here’s How to Cook Soy Curls
The best part about this soy curls recipe is how fast it is! This vegan protein can be cooked and ready to serve in under 20 minutes.
Step 1: Soak The Curls
Soak the soy curls in a bowl with room temperature water for 10 minutes.
Step 2: Squeeze The Curls
After 10 minutes, squeeze out the excess water from the soy curls.
Step 3: Saute The Curls
Heat some oil in a skillet over medium-high heat and saute your soy curls. Stir in half your sauce choice just to heat through.
Skip The Oven
Soy curls are best cooked on the stove! When pan-fried with a little oil, they get a crispy, golden exterior and stay moist on the inside (just like real chicken). Baking is an option in a pinch, but they’re more likely to turn out dry and tough.
Step 4: Add Some Sauce
Remove the skillet from the heat, stir in the remaining sauce, and get ready to enjoy!
Recipe tips
Dip Pairings: Whip up some yumm sauce to dip these crispy curls into. It makes the perfect vegan appetizer!
More Flavor: Rehydrate the soy curls in vegetable broth rather than water to give them an even more savory flavor.
Saucy: Like tofu, soy curls are a very plain backdrop for any sauce you want to make. This makes them extremely versatile to add to Mexican, Asian, Italian, or Indian dishes.
Serve These With
Tuck these soy curls into your favorite sandwich for a satisfying filling. Or if you’re trying to stick to healthy options, drop them on top of a leafy salad.
- Vegetarian Caesar Salad: Toss the curls in a bit of extra Caesar before adding them to your salad.
- Portobello Mushroom Gyros: Replace the mushrooms with soy curls for a unique flavor and texture.
- Vegetarian Chicken Salad: You can easily substitute crispy soy curls for chickpeas.
Love soy curls? Try my high protein buffalo mac and cheese next (it uses soy curls to mimic chicken!)
How To Cook Soy Curls (3 Finger-Licking Flavors)
Ingredients
- 2 cups soy curls, 80 g
- 1 Tbsp oil, 15 mL
- ¼ cup sauce, BBQ, buffalo, or Italian, 60 g
Instructions
- Soak: Place soy curls in a bowl and cover with room temperature water. Let soak for 10 minutes.
- Squeeze: Drain the water from the soy curls, then squeeze out as much water as you can from the curls.
- Saute: Heat oil in a large skillet over medium/high heat, then add soy curls. Cook, flipping occasionally, until they turn golden brown and a bit crispy. Stir half of your chosen sauce into the pan, cook for 1 more minute, then remove from heat.
- Sauce: Stir in remaining sauce and serve hot!
Notes
Nutrition
Nutrition information calculated by Sarah Bond, degreed nutritionist.
did you make this?Leave a comment below and tag @liveeatlearn on social media! I love seeing what you’ve made!
I like to cook Soy Curls in my Instant Pot, too. They’re great for stews, bbq sandwiches, butter “chicken” and many other dishes. A very versatile ingredient!
Also, I find that buying them directly from butlerfoods.com is usually less expensive.
Thanks so much for the tips, Christine! 😀
I just want to say there’s no way it has zero potassium. All legumes have a lot of potassium. I think it’s irresponsible of companies to say “0” when they just haven’t analyzed it. (Can be lethal for people with kidney failure).
Other than that, I’m a real fan of soy curls!
You’re so right, my mistake! We don’t have info for the amount of potassium in these, changed it! Glad you liked them! 😀