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

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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!"

Mongolian Soy Curls {A Vegan Mongolian Beef Copycat Recipe} (1)
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  • What is Vegan Beef?
  • Are Soy Curls Healthy?
  • What's in Vegan Mongolian Beef?
  • How to Make This Soy Curl Recipe
  • Serving Tips
  • FAQ
  • Other "Meaty" Vegan Recipes
  • 📖 Recipe
  • 💬 Reviews

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!

Mongolian Soy Curls {A Vegan Mongolian Beef Copycat Recipe} (2)

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?

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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.

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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).

Mongolian Soy Curls {A Vegan Mongolian Beef Copycat Recipe} (5)

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).

Mongolian Soy Curls {A Vegan Mongolian Beef Copycat Recipe} (7)

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.

Mongolian Soy Curls {A Vegan Mongolian Beef Copycat Recipe} (8)

Step 5. Pour the sauce over the soy curls and toss to combine.

Mongolian Soy Curls {A Vegan Mongolian Beef Copycat Recipe} (9)

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!

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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.

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FAQ

How long can you store rehydrated soy curls before cooking?

Rehydrated Soy Curls can be kept covered in the refrigerator for up to four days before using

How long will Mongolian soy curls leftovers last?

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.

What can I use in place of the cornstarch?

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.

What can I use in place of tamari?

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.

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Other "Meaty" Vegan Recipes

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

  • Buffalo Soy Curls Salad | Vegan Buffalo Chicken Salad
  • Vegan Walnut Meat
  • Vegan Chicken Salad
  • Vegan Meatless Crumbles Recipe

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

📖 Recipe

Mongolian Soy Curls {A Vegan Mongolian Beef Copycat Recipe} (17)

Mongolian Soy Curls

Author: Mary Ellen Valverde | VNutrition

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!"

4.88 from 57 votes

Print Recipe Pin Recipe Save

Prep Time 10 mins

Cook Time 15 mins

Total Time 25 mins

Course Main Course

Cuisine American, Chinese

Servings 4

Calories 120 kcal

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
  • 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 minutesuntil sauce thickens just a bit. If sauce gets too thick add a bit more veggie broth.

  • Pour over soy curls and enjoy!

Video

Notes

Double the sauce: I like to double the sauce so I have some extra for my rice or veggies as well!

Low Sodium option: If you're sensitive to salt, choose a low-sodium tamari and/or veggie broth.

No oil option: use parchment paper when baking or air fry the soy curls

Substitutions:

  • 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

Calories: 120kcalCarbohydrates: 6gProtein: 7gFat: 6gFiber: 2gVitamin A: 150IUIron: 2mg

PLEASE NOTE: Nutritional information data is computer generated and only an estimate so it should be used only as a guide.

Mongolian Soy Curls {A Vegan Mongolian Beef Copycat Recipe} (18)

Mary Ellen

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.

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

FAQs

What is vegan Mongolian beef made of? ›

This Vegan Mongolian Beef is made from soy curls and has the best texture and flavor! Serve it with rice and your favorite veggie side dish. This is one of my favorite soy curl recipes to date! They are marinated, tossed in corn starch and fried until crispy.

How to make soy curls from soybeans? ›

Soy curls are made of non-GMO soybeans. The process of making them starts with soaking the soybeans in water. They're then cooked and stirred to break the beans down into mush. Then the mush is extruded (i.e., pushed through a small opening) into stringy shapes, which are dried at a low temperature.

What is the difference between soy curls and tofu? ›

What's the difference between soy curls and tofu? Both soy curls and tofu have a neutral flavor and are made from, you guessed it, soy. The major difference, though, is that tofu is pressed into a block and soy curls are formed as small dehydrated strips with a chewy texture.

Are soy curls the same as TVP? ›

Unlike TVP (textured vegetable protein), which is made by pressure-cooking and drying defatted soybean flour, these curls are made from the whole beans and thus contain all of their fiber and protein.

Are soy curls healthy? ›

In addition to protein and healthy fats, soy curls are high in fiber, containing 6 grams of fiber per serving, which can help aid in digestion and prevent constipation. They are also a good source of iron, calcium, and other essential minerals that are important for maintaining a healthy body.

What is vegan fake meat called? ›

A meat substitute, also called a meat analogue, approximates certain aesthetic qualities (primarily texture, flavor and appearance) or chemical characteristics of a specific meat. Substitutes are often based on soybeans (such as tofu and tempeh), gluten, or peas.

What is a substitute for soy curls? ›

Soy Curl Substitute: while soy curls can be easy to find in some parts of the world, they can be very difficult to find, or very costly in other places. Soy Chunks, Soya Chunks, TVP Chunks are all basically the same thing, just in different shapes, so try looking out for these instead.

How much water do you use for soy curls? ›

Place soy curls in a bowl then pour 2 cups boiled water over soy curls. Let stand 10 minutes to rehydrate. Drain and pat dry, squeezing liquid out of the soy curls(I use my salad spinner to remove liquid then pat dry in a towel).

Do you refrigerate soy curls? ›

The soy curls can be stored in an air-tight container in the fridge for up to five days or frozen for up to six weeks. This makes them a really nice option for weekly vegan meal prep, if that's your thing.

Do soy curls taste like tofu? ›

What do they taste like? These soy curls are rehydrated in a vegan chicken broth (I get mine from Bulk Barn but also easy to find vegan chicken stock cubes online) so they sort of, well, taste like chicken! The texture is chewier and much less mushy/spongey than tofu.

Are soy curls more processed than tofu? ›

Soy Curls

These protein-packed strips are different than soy products like tofu and tempeh because they are considered minimally processed.

Do you have to soak soy curls? ›

Soy curls come dehydrated, so you will need to soak them in hot water to reconstitute them first. They have a nice chewy texture and a very neutral flavor, so they're a great canvas for any of your favorite spices and sauces.

What is the difference between soy curls and soy chunks? ›

Soy Curls: soy curls are of course a soy product that are just dehydrated soy chunks. You can get them from Butler's Foods. They are a great product to always keep on hand because they last a while, they are a great source of plant-based protein, and are very versatile!

Are soy curls made with hexane? ›

The Soy Curls do not contain hexane as we make them from whole Non-GMO soybeans.

Are soy curls less processed than tofu? ›

Both Butler soy curls and TVP are made from dehydrated soy protein. Soy curls are made from whole soybeans whereas TVP is usually made from defatted soy flour. This means that soy curls are less processed than TVP.

What is vegan beef made of? ›

The plant-based burgers and sausages found on supermarket shelves are made by extracting the protein from plant foods, often pea, soy, wheat protein, and mushrooms. But a myriad of additives are needed to make these products look and taste like traditional meat.

What does plant-based beef contain? ›

What is Plant-based meat made of?
  • Tofu and soy.
  • Seitan or wheat gluten.
  • Potato starch.
  • Pea protein.
  • Lentils.
  • Beans.
  • Coconut oil.
  • Seeds and nuts.
Sep 22, 2022

What are most vegan meats made out of? ›

Soy protein isolates or soybean flour and gluten are usually used as foundation for most meat substitutes that are available on the market. Soy protein isolate is a highly pure form of soy protein with a minimum protein content of 90%.

What is seitan made of? ›

Aptly nicknamed "wheat meat," seitan (pronounced SAY-tan) is made from gluten, the stringy protein that gives dough its stretchy texture. When starch is removed from the dough so that only the gluten is left — voila, you've got seitan!

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