Servings
Font
Back
5.0 from 6 votes

Easy Soy Curl Stir Fry [Vegan Stir Fry]

A flavourful soy curl stir fry that's simple to prepare and ready in 30 minutes or less.

Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 4 Servings
Calories: 329 kcal
Course: Main Course
Cuisine: Asian

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

    Cup of Yum
  1. 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.
  2. 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.
  3. Next add the veggies, stirring occasionally for another 4-5 minutes.
  4. 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

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

% 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.