Tofu, We Love You. But It's Time to Talk About Soy Curls.

An exploration of soy curls as a versatile protein-packed ingredient for elevating plant-based meals.

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. 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. 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. Soy curls are a healthy and nutrient-dense option for anyone looking to add more plant-based protein to their diet. “They are high in plant-based protein, fiber, and anti-inflammatory isoflavones, provide moderate amounts of heart-healthy unsaturated fats and omega-3 fatty acids, and contain small amounts of calcium, iron, and potassium,” writes Stephanie Wells, MS, RD, LD, ACSM-CPT, of Thyme to Go Vegan Nutrition Services. RELATED: Jamie Lee Curtis Says She’s the “Best” at Caesar Salad. These Vegan Recipes Might Take Her Crown. 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. 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. 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, barbecue 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. 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. BECOME A VEGNEWS VIP: Get exclusive product deals, freebies, and perks galore! 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. Soy curls make a fantastic filling for sandwiches or wraps. Try them with some barbecue sauce for a pulled-pork-style sandwich, or use them to make a buffalo chicken wrap. Throw some soy curls into a flavorful curry, where they’ll soak up all the delicious spices and create a satisfying, hearty dish. 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. Coat rehydrated soy curls in breadcrumbs, season them, and bake or fry for homemade vegan popcorn chicken. Pair them with your favorite dipping sauce for a fun snack or meal. 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. 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. 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. DON'T MISS OUT: Get breaking news, recipes, and our weekly vegan deal by signing up for our FREE VegNewsletter For more plant-based stories like this, read: Is Eating Soy Good for Kids? New Study Says Yes, And It Can Help Them Pay Attention Soy Protein Lowers Cholesterol, Risk of Heart Disease, Study Finds Soy-Free Tofu? It’s a Thing and Here’s Why You Need to Try It JUMP TO... Latest News | Recipes | Guides | Health | Subscribe Nicole Axworthy is a Digital Editor at VegNews and author of the cookbook DIY Vegan.

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