Servings 3
Author Caitlin Shoemaker of From My Bowl
Husband-Tested in Alice’s Kitchen
There is only 1 ingredient in soy curls….soy. These are great to have on hand when you wish to have some protein other than beans, lentils, tempeh or tofu. (Just one serving has 18 grams of protein.) The look, taste and texture are pretty darn close to chicken. I like to make the base recipe and add the prepared soy curls to a salad filled with a rainbow of veggies. You’ll also see some flavor variations to have fun with.
Base Recipe:
2 cups water
4 ounces dry soy curls
1 teaspoon imitation “chicken” bouillon*
1 teaspoon garlic powder
¼ teaspoon kosher salt plus more to taste
2 Tablespoons avocado oil or other high-heat oil
Flavor Variations: (Optional)
• Italian Herb: 1 teaspoon Italian seasoning
• Curry: 1 teaspoon curry powder
• Tex-Mex: 1 teaspoon salt-free chili powder + ½ teaspoon ground cumin
• Smoky Chipotle: ½ teaspoon smoked paprika + ¼ to ½ teaspoon chipotle powder
Instructions
1. Soak the Soy Curls: Bring the water to a boil on the stovetop or using an electric kettle. Add the soy curls and the concentrated chicken bouillon to the bowl. Pour the boiling water over the soy curls and mix until the bouillon has dissolved to form a broth. Cover the bowl and let sit for 5
minutes; the soy curls will increase in size and in volume.
2. Drain: Drain the soy curls well and discard any extra broth. I like to pour the soy curls in a round sieve, then use a clean bowl to really press the extra liquid out of them. Return the soy curls to the large bowl and add the garlic powder, salt, and any additional seasonings or flavor variations, as desired. Mix well.
3. Sauté: Warm the oil in a large sauté pan over medium-high heat. Add the soy curls and toss well to evenly coat in oil, then spread them out across the base of the pan. Leave the soy curls alone for 3 to 5 minutes, or until they are slightly golden brown on the bottom. Do your best to flip the soy curls and sauté for an additional 2 to 3 minutes, until golden on both sides.
4. Serve & Store: Remove the soy curls from the heat and season with additional salt or spices to taste, as necessary. Serve warm over grain bowls, salads or soups, or as desired. Store any leftovers in the refrigerator in a sealed container for up to 5 days.
Notes
• Butler Soy Curls: These are available from Amazon or directly from the Butler Foods website. Be sure to store the soy curl package in the fridge.
• Better-Than-Bouillon No-Chicken Broth: I prefer to use this imitation chicken bouillon paste, which I either buy online or at my local health food store. You can use another imitation chicken broth or cube if you prefer. You can also use vegetable broth bouillon, but the soy curls will taste less like “chicken.”
• Oil: I recommend using the full 2 tablespoons of oil if you want the soy curls to have crispy edges; if you do not care as much about that, you can reduce the oil to 2-3 teaspoons. If you are oil-free you can sauté the soy curls in water or vegetable broth, but I personally find them a little too rubbery this way.
Nutrition: (1 of 3 servings) Calories: 209kcal; Carbohydrates: 11g; Protein: 18g; Fat: 10g; Saturated Fat: 1g; Polyunsaturated Fat: 1g; Monounsaturated Fat: 7g; Sodium: 485mg; Potassium: 12mg; Fiber: 6g; Sugar: 5g; Vitamin C: 0.01mg; Calcium: 123mg; Iron: 4mg
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