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.
Nettie Predieri says
This is excellent. First time using soy curls and will defiently be making many more recipes.. This will be a regular on our monthly menus. Thank you for such a great recipe. Please publish more soy curl recioes..
Mary Ellen says
Hi Nettie! So happy you enjoyed the soy curls! I have a few other soy curl recipes on the site. You can find them here: https://www.vnutritionandwellness.com/category/soy-curls/. And I have another one coming out next week. 🙂
Paula K says
Amazing! This is my first time making so curls so I wasn't sure what to expect but I'm so happy I found this recipe. My whole family loved it! Even my pick son asked for seconds. Next time we're going to double the recipe so we can have leftovers. Thanks so much!
Mary Ellen says
Yay, so happy the family enjoyed them, Paula! Thanks for coming and leaving a review.
Kerra says
I can't wait to make this again! It was so delicious and so very easy! I'm hoping that my stepsons like it as much as their dad and I did.
Mary Ellen says
Thanks so much, Kerra! I hope your stepsons enjoy it too!
Kerra Wagener says
Absolutely amazingly delicious and so very easy to make!
Thank you!
Mary Ellen says
So happy you enjoyed, Kerra! 🙂
Ken says
Hi Mary Ellen! We tried your Mongolian Soy Curls tonight -- fantastic! We just our air fryer for the soy curls, and that worked really well!
Mary Ellen says
Hi Ken, so glad you enjoyed them! I really appreciate you coming back and letting me know. 🙂
Laurel Dhalla says
Soo Good!! We all really enjoyed this. I added broccoli and mushrooms and doubled the sauce, except for the chili flakes. First time using soy curls, but I'll definitely make again!
Mary Ellen says
Hi Laurel! I'm so happy you enjoyed the recipe! Love your added veggies. 🙂
Nicole says
SO GOOD and so easy. Meat eating bf loved it. Thank you! Will be making again for sure.
Mary Ellen says
So happy both you and your husband both enjoyed it, Nicole. 🙂
Judy says
I don't see the mg for sodium in your nutritional information.
Do you know what it is?
Mary Ellen says
Hi Judy! Sorry for not seeing this comment before. If you use low-sodium soy sauce and veggie broth, the sodium content would be about 440 mg/serving.
KC says
This was just delicious! Like others, I doubled the sauce and added steamed broccoli...served over cooked Faro. Just delish!
Mary Ellen says
So glad you enjoyed it, KC! Doubling the sauce is the way to go! Thanks for coming back and leaving a review!
Lisa says
This was an excellent dish and I’ll make it again for sure. We served it with rice and broccoli. Your recipe calls for 1/2 to 1 TB of crushed red pepper. This seems to be a significant amount. I added 1/2 tsp with the sauce doubled and it was plenty and I love spicy!
Mary Ellen says
Hi Lisa, thanks for coming back and leaving a comment. I'm so happy you liked it and I'm glad you went with less pepper if you're into spicy and still didn't need that much. 🙂 I'll have to make a note of it.
Nikita says
This looks so tasty!
I just wanted to say that soy curls are actually even less processed than tofu. They're just ground up soy beans that are cooked, then dehydrated into strips: https://www.iamgoingvegan.com/are-soy-curls-healthy/. They're one of the least-processed ways to eat soy, which is why they're a go-to in my house!
I can't wait to try this recipe, it looks fantastic~
Mary Ellen says
Oh that's good to know how soy curls are made - thanks! I hope you enjoy when you try it, Nikita.
Zoe says
Just made this and my whole family loved it! They are not all vegan. Definitely making this again 🙂
Mary Ellen says
So glad the whole family like it, Zoe! I love it when non-vegans enjoy vegan food too!
Connie Moultroup says
Just made your Mongolian soy curls with broccoli. Delicious!!! And easy. Thank you!!!
Mary Ellen says
Hi Connie! So happy you enjoyed it. Love the addition of the broccoli!
Thanks for coming back and leaving a rating.
Laurel says
This was my first time using soy curls and it was pretty good! I may reconstitute the curls in broth next time, instead of plain water. I used Connie's idea of including broccoli. I was glad I had doubled the sauce since it needed to coat the broccoli, too. My non-vegan mother-in-law loved it. I'll probably make this again, thank you!
Mary Ellen says
Hi Laurel! Happy you enjoyed it! Yes, using broth instead of water will add a little more flavor. I do that with my chick'n noodle soup. Thanks so much for coming back to review!
Julie says
My family and I really enjoyed this. I will definitely be making it again!
Mary Ellen says
I'm so glad you all enjoyed it, Julie! Thank you so much for coming back and leaving a review!
Julia says
I was really excited to try this because I haven't had the Mongolian beef from PF Changs in forever. This was so good and best of all, I didn't have to have any meat to enjoy it. Definitely making this again next week!
Mary Ellen says
So happy you enjoyed it, Julia!
Cheryl says
My son said this is his favorite recipe yet, and I've made lots of good recipes. Tasty and easy, the perfect combination.
Mary Ellen says
That makes me so happy, Cheryl! Thank you so much for coming back and leaving a rating and review - that means a lot!
Teri S says
Loved it! I went a little crazy with the red pepper flakes and had to add more maple syrup to tone it down, I also added a small dab of sesame oil just because. Also, I used parchment paper in lieu of oil for the baking process and it worked perfectly. Thanks for the awesome recipe! It was delicious.
Mary Ellen says
So glad you enjoyed Teri! Thanks for coming to leave a review!
Coleen says
I made this with roasted garlic stock and used 2T of agave (because I couldn't find the maple syrup). It was absolutely yummy! Kudos on this one - we'll definitely make it again!
Mary Ellen says
I'm so happy you enjoyed it, Coleen! I bet that roasted garlic stock is amazing! Thank you for coming back and leaving me a review and comment - I really appreciate it. 🙂
Jennifer says
This was really tasty!! I doubled the sauce as recommended and added sautéed eggplant, broccoli, and bell pepper. The curls turned out great! Thank you for this!
Mary Ellen says
I'm so happy you enjoyed Jennifer! Doubling the sauce is key especially when you're adding all those other tasty veggies! Thanks so much for letting me know you like it!
Alocasia says
Making this tonight. Two questions please. Are 2 cups of soy curls half a bag? Also I'd like to add broccoli. Would I need to double the amount of sauce? Thanks.
Mary Ellen says
Hi Alocasia, I measure out 2 cups of the soy curls in a measuring cup. Yes, I'd say to double the sauce if you're going to make it with a decent amount of broccoli. I hope you enjoy!
Jeff says
Big hit with my kid. Didn't hear the usual complaint of "Why aren't you cooking meat any more?"
Mary Ellen says
I'm so glad it was a hit! Thanks for stopping back to let me know! Love hearing that! 🙂