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.
Yael says
Fabulous! Thank you so much for the recipe! I baked the soy curls on parchment paper and omitted the oil. I doubled the recipe for the soy curls and tripled the recipe for the sauce (we like to have extra sauce to mix in with the rice) - I sprinkled in a fraction of the chili flakes because I don't like too much heat. Will be serving it tonight with some steamed broccoli and rice. My gang will love it...it has just the right balance of flavors!
Mary Ellen says
I'm so happy you like the recipe, Yael! I'm a saucy gal myself so the sauce on the rice sounds delicious. I hope the family enjoys!
Beth says
I really enjoyed these. I ran out of corn starch so used tapioca starch and forgot the chili pepper. Still great. I baked on parchment paper without oil. Thank you for the great recipe. We did put toasted sesame seeds on top like in your picture. My daughter said it tasted a bit like sesame chicken.
Mary Ellen says
So glad you enjpoyed them, Beth! Tapioca is a great alternative to the corn starch. I actually use tapioca often as well. What a great way to leave out the oil by using parchment paper.
Perla Archundia says
I was wondering if there are any other substitutes for maple syrup that I can use like honey?
Mary Ellen says
Hi Perla, yes, you could use honey. I'm vegan so I haven't tried it myself but honey/maple syrup can usually substitute for each other.
Michèle says
I made this for dinner last night and hubby and I both loved it. And it was so quick and easy! I love soy curls and buy them by the case directly from Butler.
Mary Ellen says
I'm so happy both you and your husband enjoyed Michèle! I might need to start biting a case myself! 😊
Jessica says
OH MY GOSH.
I make a lot of recipes, but never comment on blogs.
I absolutely adored this recipe...and I haven't been a major fan of soy curls before..but I never baked them before...no oil, used my silpat, and they were fabulous as was the sauce..thanks so much!
Mary Ellen says
Hi Jessica! I'm so happy you enjoyed the soy curls! Yes, baking the soy curls gets a bit of the crispiness without having to fry them. 🙂
Gail says
Very good use for soy curls. Next time I may try frying the reconstituted soy curls to enhance the texture.
Mary Ellen says
Hi Gail! So glad you enjoyed the Mongolian soy curls! Thanks so much for your comment and leaving a review!
Sheri Conn says
I made this today it was my first time using soy curls, was very pleased with the texture and the sauce was great, I added another tablespoon of maple syrup as I wanted a bit more sweetness, this will be a new favorite in my recipe binder, thank you!
Mary Ellen says
I'm so happy you enjoyed it Sheri! Soy curls can be so versatile. 🙂 Thank you so much for coming back and writing a review, I truly appreciate it!
Emily says
My kids LOVED this recipe!! I’ll definitely be making it again and using soy curls much more often! Thanks for an awesome recipe 😀🙌🏻
Mary Ellen says
Emily, I'm so glad the kids like it! Soy curls are so fun to use. I'm trying to get another recipe up with them soon. 🙂
Lisa Barrett says
This was my first time using Soy Curls, great recipe, so easy! I used low sodium tamari and served over shredded cabbage.
Mary Ellen says
I'm so glad you liked it Lisa! Serving over the cabbage sounds tasty!
Jenny says
So good, and easy to make! Next time I make it (there will definitely be a next time) I will double the sauce recipe so there is extra sauce - the soy curls soaked up all the sauce there was, and I like extra sauce for my rice. I baked the soy curl about 5 minutes longer.
Mary Ellen says
Thanks Jenny! So glad you enjoyed them! Great idea about making extra sauce for the rice.
Mimine Martin says
Me too!! The sauce is so yummy that I needed extra. I also baked mine a bit longer. I used the same toppings; sesame seeds and scallions. I’m trying to save some for tomorrow. 😊
Mary Ellen says
Hi Mimine! I so happy you enjoyed the soy curls! I hear you, sometimes it's hard to leave leftovers. 🙂
SA says
just made this! It was really good! I'm going to have to figure out how to do something about the texture of the soy curls....needs a little softening. Thanks so much!
Mary Ellen says
I'm so glad you liked it SA! If they're not soft enough for you, you can soak them a bit longer or if the problem is that they're not as soft after baking, you actually don't have to bake them. I bake them to make them a little crispier but they're already cooked so you could just add the sauce once you rehydrated them. Let me know if you try that and it's a little better for you.
Chessie says
Super easy and super delicious! I am enjoying this for lunch. Thank you!
Mary Ellen says
Hi Chessie! Sooo excited you are enjoying them! Thanks for letting me know, I really appreciate it! 🙂
Melanie says
Made this last night and it was tasty, but I'm going to cut the tamari in half next time, because it was a touch too salty for us. Still, great flavors!
Mary Ellen says
Thanks for the feedback Melanie! I'm glad you still enjoyed it! I'm a "salty" kind of girl but maybe I should cut it back a bit.
Sarah De la Cruz says
These look amazing! On our menu for this week! I am totally with you—it's never the meat I miss. Meat tastes like nothing on it's own. It's all about the sauces, and you can always make those vegan! Yum!
Amy Katz from Veggies Save The Day says
I love this recipe! Soy curls are so good in Asian-inspired dishes. And this sauce it really delicious!
Mary Ellen says
I'm so glad you like it Amy! Yes, soy curls are so good in those type of recipes. 🙂
Katie Koteen says
I've recently become a fan of soy curls! I had no idea how easy and versatile they were until recently. Can't wait to try these!
Mary Ellen says
Yes, aren't they fun? I love using them! I hope you enjoy if you get a chance to try them Katie! 🙂
Becky Striepe says
Ooh I don't cook with soy curls nearly often enough. I need to change that with this recipe!
Mary Ellen says
I love me some soy curls. I forget about them sometimes too but I was craving this sauce so found some in the back of my fridge and cooked it up the other day. 🙂
Sarah McMinn says
What a fantastic idea! I rarely cook soy curls because I have a difficult time getting the texture right, but you make me want to give it another try.
Mary Ellen says
Thanks so much Sarah! Definitely give it a try if you get a chance - I ate the whole thing the other day when I was retaking my pictures!
Stephanie says
I made this today and totally loved it! Thank you so much for sharing!
Mary Ellen says
I'm so glad you liked it, Stephanie! 🙂
Thanks for letting me know!
Jessica says
Are there directions or just an ingredient list? Maybe your site just doesn't work on iPhone!?
Mary Ellen says
It's back up and ready now Jessica! Sorry for the confusion, moving my recipes to another recipe card on the site has been a nightmare!