How to Cook Soy Curls, a Surprisingly Healthy Meat Alternative

When I first heard about soy curls, I assumed they wereultra-processedlike so many other meat substitutes. I finally read the package and found they were made of a single ingredient: whole, non-GMO soybeans, grown without chemical pesticides. I researched how they were made, and I discovered only minimal processing: soaking, cooking, mashing, shaping, and drying, all without chemical additives or agents. I looked at the nutrition label: 11 grams protein and 6 grams fiber per serving. I bought a bag, and the rest, as they say, is history. If you’re new to soy curls, read on to learn where to find them, how to prep them, and how to roast them to easily add heartiness and delicious texture to an array of plant-based dishes.

How to Prep Soy Curls

After opening that first bag of soy curls, I thought the dry squiggles looked like pork rinds. But as soon as I began rehydrating them, that association went away. They plumped up as promised in warm vegetable broth. I found later that adding a bit ofsoy sauce or liquid aminosto the broth boosted the umami flavor. (I also triedmushroom powder, which did not work well for me.) After soaking the soy curls for 10 minutes, I drained the liquid off and squeezed them to wring out more broth before cooking them.

Using Soy Curls in Healthy Plant-Based Dishes

Like tofu, soy curls absorb flavors well, and their texture is less stiff and more pleasantly chewy than tempeh or seitan. I now use soy curls in many of my favorite foods, including fajitas, bibimbap, barbecue bowls, and satay with peanut sauce. Soy curls can be used in a huge variety of healthy dishes. Here are a few ideas:

Sheet Pan Soy Curl Fajitas

Satay Soy Curls with Peanut Sauce

Soups, chilis, curries, and stews

Bowls, salads, and wraps

Taco, tostadas, and enchiladas

Stir-fries and pasta

“Pulled pork” and other sandwiches

Chickenless chicken classics, like soy curls with orange sauce or Buffalo sauce

2 cups warm vegetable broth

1-2 Tbsp. low-sodium soy sauce or liquid aminos (optional)

2 cups dry soy curls (about 4 oz.)

2 Tbsp. desired sauce, such as barbecue, stir-fry, or peanut (optional)

Place warmed vegetable broth in a medium bowl. Add soy sauce or liquid aminos, if using. Add soy curls; let soak for at least 10 minutes.

After soaking, drain the broth off in a colander and press the curls against the side of the colander or squeeze them in a kitchen towel or paper towels. If you like, place them in a small bowl and coat with your desired sauce.

If using an oven:Preheat the oven to 400°F. Line a sheet pan with parchment paper or a silicone baking mat. Spread out the curls on the parchment and bake for 12 minutes, flipping them halfway through. They should be darker and denser when done, but not burned or tough. Add time if needed. If using an air fryer:Transfer the soy curls to an air fryer (line the air fryer with parchment paper, if desired) and distribute them evenly. Air-fry the soy curls at 400°F for 6 minutes, flipping or shaking them halfway through, until they are darker and denser. Add time if needed.