Sesame Soy Curls & Veggie Stir Fry


If you’ve never tried soy curls, they have just one ingredient – soy. They are sold dried and you just have to soak them in water to hydrate them for about 10-15 minutes, and then you can flavor and cook them exactly the way you would chicken or beef. They have a nice meaty texture, and satisfy that craving for something hearty and meaty that comes up from time to time with us plant-based eaters.

Sesame Soy Curls & Veggie Stir Fry

  • Servings: Makes 1 Serving
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Each Serving Contains:

  • 1 Veggie Serving (adjust to your individual food plan)
  • 1 Protein Serving
  • 1 Fat


Veggie Serving

  • Mushrooms (about 4 oz raw)
  • Stir Fry Veggies: Broccoli, Red Pepper, Onion, Zucchini (about 7 oz raw)

Protein Serving

  • 4 oz rehydrated soy curls, (about 2 oz dry)

Fat Serving

  • 0.5 oz (or 1 tablespoon) oz dark toasted sesame oil

Condiments & Spices

  • 2 cloves minced or grated garlic
  • 1 thumb-sized piece of fresh ginger, minced or grated
  • 1 oz (or 2 tablespoons) rice vinegar or black vinegar
  • 1 oz (or 2 tablespoons) soy sauce or Braggs liquid aminos
  • 1/4 teaspoon garlic chili oil (optional, for heat)
  • Salt & pepper to taste

Maintenance Modifications

  • Grain Additions: Add 4 oz of rice, quinoa, or your other favorite grain.
  • Protein Additions: Increase the amount of soy curls
  • Fat Additions: Increase the amount of oil or garnish with peanuts or cashews.


  1. If having grain with your meal, start cooking it according to package directions.
  2. Soak soy curls in water for 10 minutes. Meanwhile, chop veggies.
  3. Make the sauce by stirring together the sesame oil and all condiments.
  4. Squeeze water from rehydrated soy curls and weigh.
  5. Add the sauce, veggies, and soy curls to a skillet and stir-fry, covered with a lid, over medium heat for 5-10 minutes.
  6. Add soy sauce or vinegar as needed if it seems like more liquid is needed.
  7. Cook uncovered for the last few minutes, to brown.
  8. To weigh this meal with the categories mixed up, I add up the weights of my food plan and serve that much. For example, with the 4 oz of protein, 10 oz veg, and 0.5 oz oil, I weigh out 14.5 oz of stir fry. If you want to be more precise than this, you can divide the sauce between two pans and cook the veggies and soy curls separately.



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One Comment

  1. My Chinese friend just gave me a bag of soy curls. This recipe came in perfect time. Thank you so much! You are a dear!

    Kris Kapenekas

    Sent from my iPhone