Easy Soy Curl Stir Fry [Vegan Stir Fry]
User Reviews
5.0
6 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
15 mins
-
Total Time
30 mins
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Servings
4 Servings
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Calories
329 kcal
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Course
Main Course
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Cuisine
Asian
Easy Soy Curl Stir Fry [Vegan Stir Fry]
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A flavourful soy curl stir fry that's simple to prepare and ready in 30 minutes or less.
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Ingredients
- 4 ounces soy curls about half a bag of Butler's soy curls
- 6-8 cups frozen stir fry veggies
For the marinade
- 2 cups low-sodium vegetable broth
- ⅓ cup low-sodium soy sauce or Tamari for gluten-free
- ¼ cup rice vinegar
- ¼ cup fresh water
- 2 tablespoons maple syrup
- 2 teaspoons garlic powder
- 1 teaspoon ginger powder
- 2 tablespoons cornstarch or tapioca flour
For serving (optional)
- rice noodles, brown rice, quinoa, veggie noodles, cauliflower rice
- sesame seeds, green onion, and/or red pepper flakes for topping
Instructions
- Combine all the marinade ingredients except the cornstarch in a large bowl. Then add the dried soy curls to the bowl, stir them and let them soak for 10 minutes.
- Preheat a cast iron skillet, or similar over medium-high heat. Then fish out the marinated soy curls from the bowl (DO NOT DRAIN - RESERVE THE SAUCE) and place them in the skillet to pan-fry them until browned, approx. 4-5 minutes, stirring often.
- Next add the veggies, stirring occasionally for another 4-5 minutes.
- Meanwhile, stir the cornstarch into the reserved bowl of marinade. Then pour the sauce into the pan of soy curls and veggies. Let that simmer and thicken for 2-3 minutes before serving.
Notes
- Store any leftovers in the fridge for 3-4 days or freeze them airtight for up to 3 months.
- Use low-sodium broth and soy sauce for the marinade to prevent the dish from being too salty. Use half water and half broth if you don’t have low-sodium broth. (You can always add salt later if needed.)
- Don't overcook the veggies! They taste best when tender and crisp for the best texture.
Nutrition Information
Show Details
Calories
329cal
(16%)
Carbohydrates
58g
(19%)
Protein
25g
(50%)
Fat
2g
(3%)
Sodium
915mg
(38%)
Potassium
712mg
(20%)
Fiber
16g
(64%)
Sugar
10g
(20%)
Vitamin A
13863IU
(277%)
Vitamin C
28mg
(31%)
Calcium
177mg
(18%)
Iron
7mg
(39%)
Nutrition Facts
Serving: 4Servings
Amount Per Serving
Calories 329 kcal
% Daily Value*
| Calories | 329cal | 16% |
| Carbohydrates | 58g | 19% |
| Protein | 25g | 50% |
| Fat | 2g | 3% |
| Sodium | 915mg | 38% |
| Potassium | 712mg | 15% |
| Fiber | 16g | 64% |
| Sugar | 10g | 20% |
| Vitamin A | 13863IU | 277% |
| Vitamin C | 28mg | 31% |
| Calcium | 177mg | 18% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
6 reviews
Excellent
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