When I first heard about soy curls, I assumed they were ultra-processed like so many other meat substitutes. I finally read the package and found they were made of a single ingredient: whole, organic, non-GMO soybeans. 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 of soy sauce or liquid aminos to the broth boosted the umami flavor. (I also tried mushroom 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:
Shopping for Soy Curls
The company that invented soy curls about 20 years ago, Butler Foods, trademarked the name, so there’s only one brand to look for. The curls can be bought in bulk or in 8-ounce bags. (Eight ounces of soy curls, when rehydrated, is equivalent to about 1¼ pounds of meat.)
Where to Buy Soy Curls
Few conventional American grocery stores carry soy curls, but many Asian grocers and high-end and health-oriented markets sell them, as do the usual online retailers like Amazon. Soy curls can also be purchased directly from Butler Foods.
An Easy Way to Start Using Soy Curls
If you haven’t used soy curls before, I recommend simply roasting or air-frying them and adding them to the plant-based dishes you already make, like stir-fries, curries, or burritos. Here’s how to do it.
Simple Roasted or Air-Fried Soy Curls Recipe
This recipe makes about 2 cups of roasted soy curls, enough for 3-4 servings
- 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.
