Mongolian Soy Curls {A Vegan Mongolian Beef Copycat Recipe} (2024)

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!"

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 Curlsare 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 fortheP.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 recipecalls for a whopping ⅔cup 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 uses1 Tablespoonof 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.

See Also

Easy Thai Coconut Soup Recipe | Cotter CrunchFeta and Fresh Herb Quick Bread Recipe | Chocolate & ZucchiniKatsudon (Pork-Cutlet Rice Bowl) RecipeHealthy Whole30 Carrot Slaw Recipe - Peas and Crayons

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 minutesuntil 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

Other "Meaty" Vegan Recipes

Looking for a few more Vegan Meat Substitutes like this soy curls recipe? Check these out!

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If you make this recipe and LOVE IT, please give it 5 stars⭐⭐⭐⭐⭐!

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