A little sweet, a little spicy and a lot of delicious, this tasty Mongolian Soy Curls recipe is 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!"
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Soy curls, a versatile plant-based protein, have gained popularity as a meat substitute in various cuisines. Made from whole, non-GMO soybeans—a crop that accounts for 34% of global oilseed production, according to the United States Department of Agriculture (USDA)—these dehydrated strips are carefully cooked and processed into fibrous strands.
The Food and Agriculture Organization (FAO) emphasizes the nutritional value of soybeans, which are rich in protein and essential amino acids. By rehydrating and seasoning soy curls, you can unlock a world of flavors, making them a staple ingredient for those seeking a nutritious and satisfying soy curls recipe.
This yummy recipe for Mongolian soy curls tastes just like my favorite meal from PF Chang's, but is a world away from the salt and sugar-laden restaurant dish.
Not only is this vegan Mongolian beef recipe entirely plant-based (meaning no animals were harmed to make it), but it's also cheaper, healthier, AND quicker to make than going out. That, my friends, is what I call comfort food.
The sauce has a killer balance of sweet and salty with just a touch of heat, and the soy curls are a darn convincing substitute for meat. Oh, and this delightful vegan beef copycat recipe takes less than 30 minutes to get on the table. You're welcome.
So what are you waiting for? Let's get in the kitchen and make this easy Mongolian Soy Curls recipe stat!
What is Vegan Beef?
Butler's Soy Curls are one of the best meat alternatives I've found as you can probably see from my Best Soy Curl Recipes post. They can take the place of either vegan chicken or beef equally well.
Soy curls are dehydrated strips of soy protein made out of whole, non-GMO soybeans. They are cooked slowly until they're soft, made into strands, then dried at a low temperature and packaged.
These tasty little nuggets have no flavoring of their own, meaning they're the perfect sponges for whatever flavor you throw at them. They turned out to be an excellent substitute for the meat in this vegan Mongolian beef recipe, offering the perfect amount of chew.
Since they already come in small bites, there's no knife work involved to prep the soy curls. As an added bonus, they're shelf stable. If you have some in stock at your house, a healthy, tasty, vegan dinner is never far from the table.
Do yourself a favor and grab some for your pantry - you won't be sad you did!
Are Soy Curls Healthy?
According to Butler Foods (the company that makes soy curls), the curls are certified non-GMO and are also grown without chemical pesticides.
They're not like most meat alternatives that are made out of soy protein isolates which can be filled with all sorts of unhealthy added ingredients.
They don't contain any chemicals, additives, or preservatives, but they DO contain an impressive 10 grams of protein in every serving.
That's why I think soy curls are a great alternative to meat. Why wouldn't you want to make this vegan version of Mongolian beef if it's tasty, non-GMO and you can save some cows?
What's in Vegan Mongolian Beef?
I found a "copycat" recipe for the P.F. Chang's Mongolian beef from Food.com. I took a few ideas from that recipe and put my healthy vegan spin on it.
The copycat sauce recipe calls for a whopping ⅔ cup of sugar, which is probably accurate for restaurant cooking. However, as a nutritionist I just couldn't let that slide, so for my Mongolian soy curls I came up with a recipe that only uses 1 Tablespoon of maple syrup. That's a massive improvement, don't you think?
Frying the meal in a whole cup of oil also seemed outside my realm of healthful comfort, so I decided to bake the soy curls. They still crisped up, but without all those extra calories!
Note: Some healthy fat is good, but deep-fried food is something I'd generally advise against having too often. If you'd like more of a fried feel to the soy curls, you can use the air fryer instead of baking.
Ingredients & Substitutions
You can make this soy curl recipe with these ingredients:
- Butler soy curls: These are a great vegan sub for beef!
- Avocado oil (optional): To help the soy curls crisp up a bit. This is optional. You can use parchment paper when baking instead of the oil or use an air fryer with no oil. You can sub melted coconut oil or olive oil for the avocado oil.
- Cornstarch: To thicken the sauce. You can sub arrowroot powder.
- Tamari: For a little umami flavor and saltiness. Swap it for soy sauce if you don't need this gluten-free. I also like to use reduced-sodium tamari.
- Vegetable broth: You can sub water if you do not have veggie broth.
- Garlic and ginger: These add flavor to the sauce. You can use fresh or sub powdered.
- Maple syrup: For a touch of sweetness. You can replace this with a little cane, agave syrup, or coconut sugar.
- Red pepper flakes: To make it a little spicy!
How to Make This Soy Curl Recipe
Step 1. First thing's first - let's reconstitute those soy curls.
Soak soy curls in boiling water for 10 minutes (or until fully rehydrated).
Step 2. Drain soy curls and press all the water out of them. I usually rinse them with cold water then wring them out with my hands. You want to get as much water out of them as possible to get the right consistency.
Step 3 is cooking the soy curls.
If you're baking the soy curls, you have one of two options: cover the baking pan with a light coat of oil or use parchment paper so soy curls do not stick to it. I like using parchment - it makes cleanup a snap AND keeps my calories in check.
Add soy curls to a baking pan and bake for 15 minutes, turning a few times for even cooking and to prevent sticking.
You could also air fry them at 370 degrees for 6 minutes (shaking halfway through).
Step 4. While soy curls are baking, mix sauce ingredients together in a sauce pot and heat to a boil.
Once boiling, turn down the heat and cook for a few minutes until the sauce thickens just a bit. If the sauce gets too thick add a bit more veggie broth.
Step 5. Pour the sauce over the soy curls and toss to combine.
Step 6. Dinner is served! To round out my meal, I served my Mongolian soy curls over brown rice with a side of steamed broccoli. Top with some sesame seeds and sliced green onions for a bit of flavor and crunch. YUM!
Serving Tips
This recipe for vegan Mongolian beef is just begging for a grain to soak up all the extra tasty sauce. I generally reach for plain ol' brown rice, but any type of white or brown rice, long grain or short, jasmine or basmati will do. You can also opt to swap in quinoa if you prefer!
If you've been following the blog for awhile, you also know that I love adding veggies to basically any meal. This recipe for Mongolian soy curls is no exception. Broccoli florets, sliced onions or bell peppers, carrot rounds, and cubed eggplant are all tasty additions.
Feel free to steam, roast, or sauté your veggies to the right consistency. I also suggest doubling the sauce recipe if you want everything to be glazed and delicious.
FAQ
Rehydrated Soy Curls can be kept covered in the refrigerator for up to four days before using
So long as you eat the soy curls within a week of reconstituting them in water, you should be good to go! Leftovers of this vegan Mongolian beef will therefore last for up to a week in the fridge, making it a great meal prep meal. You can also freeze the leftovers for up to a month.
If corn is not part of your diet, I suggest swapping in an equal amount of arrowroot powder instead or double the amount of tapioca starch instead. Just be sure to use the sauce right away, as these thickeners don't hold up as well as cornstarch.
Also, please note that if you use tapioca starch, you should keep the sauce to a simmer rather than boiling. Boiling tapioca thickened sauces can create unappealing stringy masses in the sauce.
Tamari is basically a gluten free version of soy sauce. You can also swap in regular soy sauce, Bragg's liquid aminos or coconut aminos instead.
Other "Meaty" Vegan Recipes
Looking for a few more Vegan Meat Substitutes like this soy curls recipe? Check these out!
If you make this recipe and LOVE IT, please give it 5 stars ⭐⭐⭐⭐⭐!
📖 Recipe
Mongolian Soy Curls
Ingredients
FOR THE SOY CURL "BEEF"
- 2 C soy curls
- Boiling water (enough to cover soy curls)
- 1 TB avocado oil or melted coconut oil (optional)
FOR THE SAUCE
- 1 TB cornstarch mixed with 1 TB of warm water
- 3 TB tamari or soy sauce if not gf
- ⅓ cup veggie broth (more if the sauce gets too thick)
- 2 cloves garlic minced (or sub ½ teaspoon garlic powder)
- ½ teaspoon ginger minced (or sub ¼ teaspoon powdered ginger)
- 1 TB maple syrup
- ½-1 TB red pepper flakes (depending on how hot you like it)
Instructions
- Soak soy curls in boiling water for 10 minutes (or until fully rehydrated).
- Drain soy curls and press all the water out of them. I usually rinse them with cold water then wring them out with my hands. You want as much water out of them as possible.
Baking Instructions
- Preheat oven or toaster over to 375 degrees.
- Cover baking pan with oil so soy curls do not stick to it or use parchment paper.
- Add soy curls to baking pan and bake for 15 minutes, turning a few times so that nothing is sticking to the pan.
Air Fryer Instructions
- Air fry soy curls at 370 degrees for 6 minutes, shaking the basket halfway through.
Sauce
- While soy curls are cooking, mix sauce ingredients together, add to sauce pot and heat to a boil.
- Once boiling, turn down heat and cook for a few minutes until sauce thickens just a bit. If sauce gets too thick add a bit more veggie broth.
- Pour over soy curls and enjoy!
Video
Notes
- soy sauce for tamari if you don't need it gluten-free
- arrowroot powder for cornstarch
- a little agave, cane sugar, or coconut sugar for maple syrup
Nutrition
PLEASE NOTE: Nutritional information data is computer generated and only an estimate so it should be used only as a guide.
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.
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.
Judd says
Butler foods, the creator of soy curls, has places that carry the product on their site.
I have found that boiling water isn't necessary. I heat water to the hot but not boiling stage and pour it over the curls. They hydrate in about 15 minutes.
Mary Ellen says
Hi Judd, thanks for posting about the boiling water. My site does not allow for links in comments so I had to leave your links off for the comment to show up. I hope you get to try my soy curls!
Elaine says
I just tried these curls and they're so delicious. This recipe looks so good- thank you for sharing it! This may sound like a dumb question, but how long do soy curls last in the refrigerator after they have been rehydrated?
Mary Ellen says
Hi Elaine! I'm so glad like my soy curls! I have kept them in the fridge for 2-3 days after re-hydrating them and they were still good. I can't say from experience how they would be for longer than that - I actually love them so much I usually eat the leftovers within a day or so. 🙂
Tracey says
Yum! How many does this serve..assuming you're serving over rice?
Mary Ellen says
Hi Tracey, thanks for stopping by. I'm sorry that I didn't have that info in there - I have updated it. It makes about a cup so I would say about 3-4 servings if you're having it with some rice and veggies. 🙂
Annette Hobson says
I'm excited to try this recipe, hopefully tonight. I'm just a little confused with the directions, It calls for soy sauce twice, once with the beef and once with the sauce. Do I add soy sauce to the re-hydrating water? I was also wondering if I could re-hydrate in a vegan Un-beef broth?
Mary Ellen says
Hi Annette! Sorry about the directions being unclear. I fixed them. I bet re-hydrating them with un-beef broth would be extra tasty! Let me know what you think if you try them. 🙂
Clotilde/Craftybegonia says
Those sound soooo tasty and look so inviting! Thanks for sharing.
Mary Ellen says
Thanks so much Clotilde! Let me one if you try them!
janet @ the taste space says
I love soy curls and constantly looking for new recipes. This looks great. They work well with saucy dishes. 🙂
Mary Ellen says
Thanks Janet! Love then with saucy dishes. 🙂
shaheen says
I've never had beef in my life, yet this vegan version looks so so delicious. We don't have soy curls in the UK, so I am wondering what to sub. it with instead as i really would love to try this. Visiting from Healthy Happy Fridays
Mary Ellen says
Hi Shaheen! Thanks for stopping by! The sauce is really what makes the whole dish. I was thinking of making it with tofu to being with until I remember I has some soy curls so baked tofu might be an option.
I was reading about some type of soy product on a UK blog that looked so good but it was only available in there. I wish I remembered what that was because that would have worked in this dish. If I find it, I'll let you know!
Deborah Smikle-Davis says
I have not worked with soy curls so this should be a fun recipe to try at home. I am so delighted that you shared your healthy and delicious Mongolian Soy Curls at the Healthy Happy Green Natural Party! I'm Pinning and sharing this!
kimmythevegan says
I love recreating old favourites from restaurants =) I've only had soy curls once, but quite enjoyed them. They make a nice texture that is "meaty" without being too "meaty" haha ;p It sounds like a great dish and I like how you lightened it up.
Thanks so much for sharing this at Healthy Vegan Fridays! I'm pinning & sharing =) Have a great week Mary Ellen!
Mary Ellen says
Yes, that's how I would describe them too, Kimmy - meaty but not too meaty lol.
vicki says
I've not tried soy curls before, but will have to give it a go!
Mary Ellen says
Let me know if you try them Vicki!
Julie @ Running in a Skirt says
Yes, please!! I love asian flavors, but don't cook enough with them. This inspires me!
Mary Ellen says
Thanks so much Julie! I've been obsessing over Asian flavors lately. I always find they work so well with veg-based foods. 🙂
truthearth says
I just made this and am eating it now. It is amazing. I agree that the sugar content from another recipe was too much and used Maple Syrup. It tastes amazing. Spot on. I love soy curls. I wonder if when vegan restaurants start taking off that they will use these as a meat substitute. Thank you again and much love.
Mary Ellen says
Johnathan, thank you so much for your kind words! I'm so glad you liked the recipe. I'm hoping that more restaurants catch on to using these. It would open up so many more options for those that done eat meat.
Angela says
I have not come across Soy Curls, but I have a few local places in mind that I will look for them at. this recipe sounds amazing! Thank you for sharing at the Sunday Fitness & Food Link-Up 🙂
Mary Ellen says
Thanks so much Angela! I hope you can find them, they're fun to use. 🙂
Rachel says
I've never even heard of soy curls! But this looks awesome so now I want to make it. Must hit up Whole Foods, stat!
Mary Ellen says
Thanks so much Rachel! I've never been able to find them at Whole Foods but let me know if you do, I'd love it if my Whole Foods would start carrying them. 🙂
Heather says
My husband and I loved this, but, be careful. Mine came out sooooooooo salty. Perhaps use low sodium broth or make sure the Tamari isn't exploding with sodium.
Texture was great. Mine baked quite a bit longer because they still seemed a bit mushy. I'm thinking I'd like to try putting the soy curls in the air fryer.
Mary Ellen says
Hi Heather, I'm so happy you enjoyed it. Thanks for the feedback too. I'll make a note to be aware of the salt.
awhiskandtwowands says
I have never heard of soy curls or seen them but now I'll be on the hunt to check them out! I recently tried to start adding soy back in (even though I've been told to eliminate it) and thought I could do it in moderation but whole bags of edamame isn't moderation. The vegan meats from the Vegan Butcher have vital wheat gluten so I keep trying those but have the same issues I did when we first bought all the things on opening day with lots of bloating and issues. SO I'm buying only limited soy, only what I need, and not in bulk or stocking up. I will definitely be on the look out for these though for one of those times to try. Do you find them in the vegan meats section? Thank you for linking up with us for Meatless Monday!
Mary Ellen says
Thanks Sarah! I actually had to purchase them off of amazon although I’ve heard some people say they can find them in their local health food stores. They’re dehydrated soy so they’re shelf stable but I actually put them in the fridge after I open them to keep them a little fresher. Maybe if you keep them in the back of the fridge like I did that would keep you from using them too much - that's actually what I do and then I was so excited when I found them back there.
Linda Zook says
AMAZON HAS THEM. THEY ARE A DRY PRODUCT
fitfoodiemama says
I can't eat soy but I do love the flavors and the curls look like the perfect sub for meat! Thanks so much for linking up and sharing! 🙂
Mary Ellen says
Thanks Annmarie!
Deborah @ Confessions of a mother runner says
How have I never heard of soy curls?? I need to find those asap. Thanks for linking up today
Mary Ellen says
They're so good and a great sub for meat!
Christine @ Run Plant Based says
This looks wonderful! I have not used soy curls in awhile, but need to get some for this. Thanks!
Mary Ellen says
Thanks Christine! Let me know if you try them. 🙂
ModVegan says
I've never tried soy curls before, but the results look fantastic! I've had some of the most amazing veganized takeout foods lately - like Korean style fried cauliflower. Too many great things to try!
Mary Ellen says
Thanks Margaret! Soy curls are really easy to use and can be a great substitute for meat in so many recipes.
The Korean style cauliflower sounds awesome!
Life Diet Health says
This looks so good! I'm not sure we have soy curls in the UK (thanks for the link so I could see what they were)! so do you think this would work with tofu? I'd love this for dinner tonight it sounds very tasty! Thanks for sharing at Healthy Vegan Fridays 🙂
Mary Ellen says
Thanks so much! The texture wouldn't be exactly the same but the taste would still be there from the sauce. I would think it would still work if you cubed and baked the tofu.
If you try it let me know how the tofu works!