If you’re looking for a quick and easy weeknight meal, look no further than these vegan sweet and sour soy curls. This delicious dish, a meat-free version of sweet and sour chicken, comes together faster than if you ordered takeout. It’s also much healthier than what you might order at a restaurant. In this easy recipe from Mindful Vegan By Lani Muelrath, stir-fried vegetables and soy curls are cooked together with a delicious sweet and sour sauce made from pineapple juice. It is vegetarian and gluten-free.
Vegan Sweet and Sour
I am a sucker for any food that contains soy curls, so sweet and sour from soy curls. Mindful Vegan A dinner time favorite for me. It’s loaded with my favorite veggies – broccoli, mushrooms, peppers and onions.
This dish comes together very quickly and is a great recipe for newbie vegans. This is a great meal for busy weeknights when you don’t have a lot of time to cook dinner. I added a little extra broccoli, and I got four servings of this dish, which meant we had delicious leftovers for dinner the next day.
What is soy curl?
Soy Curls are made from whole, non-GMO soybeans and are minimally processed. They have a meaty texture similar to seitan, so they’re a good option for those following a gluten-free diet. They soak up marinades and sauces well and are great in almost everything from stir-fries to sandwiches.
Where to buy soy curls
I can’t find soy curls in any stores in my area, so I prefer to buy them in bulk from Amazon. You can buy them directly from Butler Foods. Since these are minimally processed soybeans, they can go rancid if they sit too long in a hot pantry or kitchen cupboard, so I like to store them in the fridge.
what do you want
- onion
- Red pepper bells
- bell pepper
- mushroom
- Broccoli
- Vegetable broth
- Apple cider vinegar
- Pineapple sorbet
- Tamari or coconut aminos
- ketchup
- molasses
- ground ginger
- Ginger powder
- Chili pepper flakes
- Cornstarch
- Soya Curl
- pineapple chunks
See recipe card for exact amounts.
How to make sweet and sour soy curls
This recipe is super easy to make!
- First you saute all the vegetables in the broth on medium heat. Start with a small amount of broth and add more if needed. Cover your pan and let the vegetables cook on low heat while you make the sweet and sour sauce.
- Next you combine the sauce ingredients and stir together until it’s smooth.
- Then you add the sauce curl to the sauce to soak up the flavor. It will take only 2 to 3 minutes.
- Now you add the sauce with the kale and pineapple chunks to the stir-fried vegetables and you turn the heat to medium. You cook, stirring constantly, until the sauce thickens.
Serving your sweet and sour soy curls
Serve your stir-fries over cooked brown rice or other whole grains. It is tastier than cauliflower rice.
Mindful Vegan
The Mindful Vegan: A 30-Day Plan for Finding Health, Balance, Peace, and Happiness Part meditation guide and part mindfulness handbook by Lani Muelrath. Here are some delicious recipes for those just starting their vegetarian journey. (Or for those who are already vegan but need to get out of the food rut!) Lani has been practicing mindfulness meditation for 25 years, and is a certified mindfulness meditation facilitator, award-winning health educator, and longtime vegan advocate, so if you want to learn mindfulness meditation, He will learn it.
What you will find inside Mindful Vegan
This plan takes you on a 30-day journey of meditation and mindfulness. Lanny has created a downloadable audio guide to help you with your meditation practice and each meditation is one minute long. So, on the 1st day, the meditation is only one minute, but on the 15th day, you will meditate for 15 minutes. This is a great way to get started with meditation if you are new to it.
Each day in the book, Lani discusses different aspects of mindfulness. In the first few days, he talks about some of the challenges that occur when one starts practicing meditation, and offers advice on how to deal with them.
From there, he discusses topics such as dieting, emotional eating, dealing with cravings, improving your mood, and becoming a vegetarian. Lani shares many personal stories with a positive attitude and good sense of humor.
By day 30 Mindful Vegan Plan, you’ll feel less stressed and happier, and you’ll feel more relaxed around eating.
If your goal this year is to become more mindful, overcome compulsive eating, reduce stress, or bring more peace into your life, Mindful Vegan Books for you.
Sweet and sour soy curls
If you don’t have soy curls yet, here’s a good excuse to try them. They’re versatile, take on the flavor of anything you mix them with, and have a delightful texture.
material
- 1 Medium onion to cut
- 1 Red pepper bells to cut
- 1 Green bell pepper to cut
- 2 the cup Chopped mushrooms
- 1 the cup Broccoli flowers
- ½ the cup Vegetable broth divided
Misty and sour sauce
- 3 to 4 table spoon Apple cider vinegar
- ½ the cup Pineapple sorbet Drain the pineapple chunks from the can
- 1 table spoon Tamari or coconut aminos
- 1 table spoon Organic ketchup
- 1 table spoon Organic sulfur free molasses
- 1 teaspoon Freshly grated ginger
- ¼ teaspoon Ginger powder
- ¼ teaspoon Chilli flakes optional
- 1 the cup Vegetable broth
- 1½ table spoon Cornstarch
- Half of an 8-ounce package Dry soy curls
- 1 20-ounce or smaller cans unsweetened pineapple chunks drainage (fluid retention)
instructions
-
Saute all the vegetables in the broth over medium heat, starting with a small amount of broth and adding more as needed. Cover and let cook on low heat while you prepare the sweet and sour sauce, adding broth as needed to prevent sticking.
-
Combine the sauce ingredients and whisk together until smooth. Then add the soy curls to the sauce to absorb the flavor – this will only take 2 to 3 minutes.
-
Add the sauce along with the kale and pineapple chunks to the roasted vegetables. Increase the heat to medium and continue to stir until the sauce thickens.
-
Serve over brown rice or other whole grains.
Calories: 132kcal | Sugars: 29g | Protein: 5g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fats: 0.3g | Monounsaturated fats: 0.04g | Sodium: 875mg | Potassium: 701mg | Fiber: 4g | Sugar: 17g | Vitamin A: 1906IU | Vitamin C: 118mg | Calcium: 54mg | Iron: 2mg
More soy curl recipes included
Includes more sweet and sour recipes
