If you’ve been exploring plant-based proteins, you may have come across a bag of dry, crinkly strips called soy curls and wondered: What exactly are soy curls, and what do you do with them?
Soy curls are a versatile meat alternative made from whole soybeans. Once rehydrated, they develop a tender, chewy texture that works wonderfully in everything from stir-fries and tacos to sandwiches, curries, soups, and casseroles.
Even better, they’re incredibly good at soaking up whatever flavors you cook them with.
So, what are soy curls, are soy curls healthy, and how do you cook them? Here’s everything you need to know about this handy plant-based pantry staple.
Continue reading to discover all the deets about soy curls:
what are soy curls?
Soy curls are dried strips made from whole soybeans that are rehydrated before cooking and used as a plant-based alternative to meat. They have a mild flavor and chewy, slightly fibrous texture that makes them especially useful as a substitute for chicken, beef strips, or other bite-sized meats.
Unlike many highly formulated meat alternatives, soy curls can have a remarkably simple ingredient list centered around whole soybeans.
The beans are cooked and processed to create their distinctive curled, fibrous shape before being dried. Drying them makes soy curls lightweight and convenient to store until you're ready to cook.
Add liquid, give them a few minutes to rehydrate, and those dry curls become tender little flavor sponges ready for just about any seasoning you can throw at them!
What do soy curls taste like?
On their own, soy curls have a very mild, slightly nutty soy flavor.
But that's part of their appeal.
Instead of bringing a strong flavor of their own to a dish, they absorb broth, spices, marinades, and sauces extremely well. Depending on how they're seasoned, you can take them in completely different directions.
Think:
- Smoky BBQ soy curls
- Garlic and ginger stir-fry
- Taco-seasoned soy curls
- Teriyaki bowls
- Fajitas and vegan “chicken” sandwiches
- Curries, soups and stews
The secret is seasoning them generously and, whenever possible, adding some flavor during the rehydrating stage too.
are soy curls healthy?
Soy curls have a few attributes that make them a healthy plant-based protein source. They are:
- Non-GMO (genetically modified).
- Minimally processed.
- Free from preservatives, additives, and protein isolates.
- Free from added sugar, salt, and oil, unlike other meat alternatives.
- High in protein, fiber, iron, and potassium.
- Gluten-free if you have gluten sensitivities.
High in protein
Soy curls are a great source of high-quality plant-based protein. It contains all 9 essential amino acids crucial for tissue building and repair, immune function, and optimal body functioning.
A 30-gram serving of soy curls (about 1 cup rehydrated) contains approximately 10-12 grams of protein, comparable to the amount of protein found in a serving of chicken breast.
Additionally, soy protein has been shown to have potential health benefits, such as reducing cholesterol levels and lowering the risk of heart disease.
Read more: Are soy foods healthy?
Overall, soy curls can be a nutritious and satisfying protein source for people following vegetarian or vegan diets or simply wanting to incorporate more plant-based protein into their diet.
Read more: The best vegan protein sources
low in fat
Soy curls contain some fat, but they are generally low in fat compared to meat-based protein sources.
They are especially low in saturated fat, often contributing to heart disease and other health problems. Instead, soy curls contain primarily unsaturated fats, which can reduce the risk of heart disease and help to lower cholesterol levels.
It is worth noting that some commercially produced soy products may contain added oils or fats, so it is essential to check the ingredient list and choose minimally processed soy products whenever possible.
high in fiber
Soy curls are a good source of dietary fiber, offering around 6 grams of fiber per 30-gram serving.
Fiber is one of the most crucial dietary elements that plays various roles in the body, such as promoting healthy digestion, regulating blood sugar levels, and reducing the risk of heart disease.
Fiber also helps to promote a feeling of fullness and can be beneficial for weight management.
Nutrient-dense
Soy curls are high in essential vitamins and minerals like iron, calcium, and vitamin B12, all beneficial to overall health and well-being.
Of course, whether a particular soy curl meal is “healthy” also depends on how you prepare it. A skillet of soy curls cooked with vegetables, whole grains, herbs, and spices will have a different nutritional profile from heavily fried soy curls covered in a high-sodium sauce.
how to cook soy curls
Wondering how to cook soy curls for the first time? They're surprisingly simple.
Step 1: Rehydrate
Place your soy curls in a bowl and cover them generously with warm or hot water.
For even more flavor, use vegetable broth or add seasonings to the soaking liquid.
Allow them to soak for approximately 8–10 minutes, or until softened.
Step 2: Drain and Squeeze
Drain away the soaking liquid then gently squeeze the soy curls to remove excess moisture.
Don't skip this step! Removing some of that liquid helps the curls absorb your marinade or seasoning and allows them to brown better during cooking.
Step 3: Season
Toss your soy curls with whatever flavor profile suits your recipe. Try:
Soy sauce or tamari, garlic, ginger, smoked paprika, nutritional yeast, BBQ seasoning, taco seasoning, lemon juice, vinegar, liquid smoke, curry spices, or your favorite marinade.
Because the flavor of soy curls themselves is mild, don't be shy with seasoning.
Step 4: Cook Until Golden
For an easy skillet method, heat a little oil in a pan over medium-high heat and sauté the seasoned soy curls until the edges begin to brown.
You can also:
Bake them: Spread seasoned soy curls on a baking sheet and bake until browned and slightly crisp.
Air-fry them: Perfect when you want firmer, crispier edges.
Add them directly to saucy dishes: Toss prepared soy curls into curries, soups, stews, or casseroles.
The goal isn't simply to heat them through. Giving soy curls a little browning makes their texture and flavor much more satisfying.
Serve the cooked soy curls as a meat alternative in your favorite dishes!
Soy Curls vs. TVP: Are They the Same Thing?
Soy curls and textured vegetable protein (TVP) are both soy-based meat alternatives, but they aren't exactly the same product.
TVP is commonly made from defatted soy flour and is available in forms such as minced, chunks, or strips.
Soy curls, on the other hand, are made using whole soybeans and naturally retain more of the soybean's components, including its fat and fiber.
Their textures are different too.
TVP granules work particularly well as a substitute for ground meat in recipes like chili, tacos, or pasta sauce, while the larger, fibrous shape of soy curls makes them a natural choice when you're trying to replace strips or pieces of chicken or beef.
There's room for both in the plant-based pantry—it simply depends on what you're cooking.
Soy Curls FAQs
Do you have to soak soy curls before cooking them?
For most recipes, yes. Rehydrating softens the dried curls and gives them their characteristic chewy texture.
Some recipes may allow soy curls to absorb liquid while cooking directly in soups, sauces, or stews, but soaking first gives you greater control over the final texture.
Are soy curls gluten-free?
Plain soy curls are made from soybeans rather than wheat and can be suitable for people looking for a gluten-free meat alternative.
However, always check the packaging and allergen information for the particular product you're purchasing, especially if you have celiac disease or need to avoid cross-contact.
Also remember that marinades and sauces—especially regular soy sauce—may contain wheat. Use certified gluten-free ingredients where necessary.
Are soy curls vegan?
Yes. Soy curls are a completely plant-based food made from soybeans, making them suitable for vegan and vegetarian diets.
Do soy curls contain protein?
Yes. A 30-gram dry serving of Country Life Soy Curls contains approximately 11 grams of protein.
Soy is also notable for providing all of the essential amino acids, which makes it a useful high-quality plant protein.
Are soy curls the same as tofu?
No.
Both come from soybeans, but their textures and uses are very different. Tofu is made by coagulating soy milk into soft or firm blocks, while soy curls are dried, textured pieces made from whole soybeans.
Tofu can range from silky to firm, whereas rehydrated soy curls have a chewier, more fibrous texture.
How should you store soy curls?
Because whole soybeans naturally contain oils, proper storage helps preserve freshness.
Follow the storage directions on your package. For Country Life Soy Curls, refrigeration is recommended to maintain freshness, while freezing is a good option for longer-term storage.
Once soy curls have been rehydrated and cooked, store leftovers in the refrigerator in a sealed container and treat them as you would other cooked foods.
TRY THIS YUMMY SOY CURL RECIPE
VEGAN BBQ SANDWICH
WHERE TO BUY SOY CURLS
Wondering where to buy soy curls?
You can buy them right here at Country Life Natural Foods.
We offer our Non-GMO Soy Curls in different sizes, including bulk options for households that use them regularly.
Buying soy curls in bulk can be particularly convenient because you're starting with a lightweight dried product. Keep some on hand and you've always got an easy plant-based protein ready for tacos, stir-fries, sandwiches, soups, and last-minute dinners.
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