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.
elizabeth joseph says
Perfect I made a smaller but I still ate all it it. A keeper
elizabeth joseph says
Meant instead of two cups of soy curls I used about 1.5 cups with a little broccoli
Mary Ellen Valverde | VNutrition says
That sounds wonderful, Elizabeth! I love adding broccoli too. Thanks so much for coming back and leaving a review.
Donna says
I used soy curls for the first time in this recipe, and it was sooo good! My husband (a meat & potatoes man) & I liked it so much that I have ordered more soy curls to use in making this and more of your recipes.
Mary Ellen Valverde | VNutrition says
Yay, so happy you enjoyed them, Donna! Soy curls are so fun to use. I'm working on some new recipes this month with them too. 🙂
Amber says
I came here to say exactly this! I’ve been vegetarian for about 6 months and this is the first time that I’ve used soy curls. My hubby will try vegetarian recipes, but he doesn’t enjoy them….until this recipe, he loved this! I will definitely try out more recipes!!
Mary Ellen says
Hi Amber! I'm so happy you and your husband enjoyed the recipe!! Thanks so much for coming back to leave a review. 🙂
Stacey says
Absolutely delicious! I doubled the sauce and made it extra spicy! Now I have extra sauce for another meal with the leftovers & to add to another veggie. I steamed Cauliflower and made a somewhat riced consistency and ate my curls atop that. Next time I'll have some steamed broccoli and some peppers. It was so wonderful you would think we ordered take out! My son loved it as well, and I'll definitely be adding to the rotation. I also appreciate that you provided air fryer directions. Thank you!! We can't wait to try more of your recipes❤️
Mary Ellen Valverde | VNutrition says
Hi Stacey! I'm so happy you all enjoyed it! That's a great idea to use cauli rice and to add veggies. I really appreciate you coming back and leaving a review. 🙂
Pennie says
Made this tonight for first time. Wow! Most excellent. My favorite stir fry meal ever. I followed recipe and instructions as written except lessened the red pepper and sautéed in veggie broth one cup sliced red and green bell peppers and added to sauce to make it hearty for strapping hubby. He sooo loved it. Thank you for this great recipe.
Mary Ellen Valverde | VNutrition says
So glad you and your husband both enjoyed it, Pennie! Thanks so much for coming back and letting me know. I appreciate it!
Jeanie says
We had enjoyed these at home as a snack, as a main dish, or otherwise, and loved them! So I decided to make them for an Asian meal I was serving to the ladies of our church. They were enjoyed very much, and many ladies asked for the recipe, which I was glad to share.
I have used Bragg's Aminos, and Mushroom Soy Sauce...the Bragg's doesn't give quite the intense flavor that the other sauces do.
Mary Ellen Valverde | VNutrition says
Hi Jeanie! I'm so happy you have been enjoying them! Thank you for sharing with the ladies at church too. Hmm, I've never heard of mushroom soy sauce but I think I totally need a bottle of that!
Imna says
It was my first time making butler soy curls and eating it. I make it on the air fryer and turn out very crispy. With the sauce turn like the texture of meat but kind of dry and too chewy even though I double the recipe of the sauce. Is that the normal texture of soy curls? Or maybe I dry them too much after soaked in water or leave it too much on the air fryer.
Mary Ellen Valverde | VNutrition says
Hi Imna, it sounds like the soy curls were cooked a little too long. That sometimes happens with different types of air fryers. If you try it again maybe do like 5-6 minutes in the air fryer. You want them the tiniest bit crispy but not chewy.
Paulette says
I found I personally needed way more fresh ginger and way less red pepper but otherwise delicious!
Mary Ellen Valverde | VNutrition says
Hi Paulette! I'm glad you enjoyed it. I'm glad you found a way for the dish to work for you. That's the great thing about recipes, it's easy to adjust to your taste preferences. 🙂
Gerry says
Thanks Mary Ellen for this tasty recipe and so easy to make. Family all enjoyed it.
Mary Ellen Valverde | VNutrition says
Hi Gerry! So happy the family all enjoyed it! Thanks for coming back and letting me know. 🙂
Jen says
This is SO delicious and easy! Thank you!
Mary Ellen Valverde | VNutrition says
So glad you enjoyed it, Jen! 🙂
Julianne Lynch says
This was fantastic! I can't find soy curls where I live, so I used large chunks of TVP instead. They were a great substitute but just needed a tad longer in the oven. I decided to double the recipe so we'd have leftovers, and I'm not sorry!! My husband loved it so much he ate 3 servings and then said "I wish I didn't have to stop eating!" Thank you for the recipe!
Mary Ellen Valverde | VNutrition says
I'm so happy you enjoyed them, Julianne! I love it when people tell me their partners enjoy it too - makes my day!!
Linda Piazza says
Except for marinating the soy curls in a broth made from Better than Bouillon's No Chicken Base, we made this exactly as written, taking the suggested options of baking the soy curls in the oven and doubling the sauce. It was a hit with both of us.
Mary Ellen says
So happy you enjoyed, Linda! Doubling the sauce is key. 🙂 Thanks so much for coming back and leaving a review!
Cynthia Tonsy says
I doubled the sauce as you suggested . And I air fried the soy curls . They became very crunchy . Will have to be served immediately as they became soft quickly , still good . I used 1 Tablespoon of the pepper flakes in the doubled sauce and it’s excellent but still made me break a sweat . Hubby gave it 👍🏼👍🏼 Served over rice with the side of broccoli . Thanks for a yummy recipe .
Mary Ellen says
Hi Cynthia! I'm so glad you and your husband both enjoyed it. 🙂 Doubling the sauce is definitely key.
Thanks so much for coming back and leaving a review!