Because everyone seems to be sick right now…

It's time for some soup

Hey again, Bean Team! We are just one week into this seasonal shift, and it seems like everyone around me is already getting sick. It’s not like I really need much of an excuse to say this, but “Soup’s on!” Veggie broth is full of vitamins and minerals, but unfortunately it’s got nowhere near as much protein as its collagen-containing cousin. Sure a minestrone or lentil soup will up the aminos, but if what you’re after is something more akin to good ol’ chicken noodle, then today's recipe is the medicine you’re after. It’s soothing yet filling and full of quality plant protein thanks to an ingredient that looks and acts a lot like chicken. 

This recipe is my first time working with soy curls, but I sit before you a total convert. Soy curls are essentially whole soybeans that have been boiled and dehydrated; when you look at them in the bag, they kinda resemble shredded meat. They differ from their pantry-perfect cousin TVP because they contain the entire soybean, not just defatted flour, which makes them rich in fiber as well as protein. They’ve got 10 grams of protein per ¾ cup serving and a texture, taste, and chew that, if prepared correctly, might just fool someone for chicken. Soy curls’ best quality is that they are shelf stable and only require a quick rehydration before they are ready to use.

There are a couple tricks for maximizing soy curl enjoyment. First, it’s best to choose a flavorful liquid to rehydrate them, like veggie broth or dashi. After that’s done, you can pack in more flavor by browning them, which makes for a nice crisp exterior while the insides stay chewy. You can do this either in the oven, in the air fryer, or on the stove. I can see myself batch-cooking and treating them like a rotisserie chicken, adding them to wraps, salads, and stir-fries. I already have big plans for these tacos, but first…soup.

Soup’s on

Credit: Gabriella Vigoreaux

Chicken noodle soup may be synonymous with the sniffles, but I reach for rice over noodles when it comes to comfort dishes. I love chicken and rice soup most on day two or three, after the rice has swollen up and absorbed the broth—turning into somewhat of a congee. This soup is a plant-based take on my wife’s chicken soup, which is chock-full of herbs like mint and culantro. 

Culantro is a go-to aromatic in all of our family recipes, and its flavor can be described as a stronger, citrusy cilantro. The leaves are long with saw-toothed edges, so they need a rough chop before wilting in the broth, which infuses it with flavor. In Florida, where we live, culantro is easy to find, but if you can’t find it or don’t like the sound of a “stronger cilantro” you can definitely omit it. I also added nutritional yeast for some B vitamins and umami, and, of course, swapped the bird for some seasoned, cooked soy curls. This recipe makes a big batch, so you can hoard it in your freezer for the cold months ahead or give some away as a get-well gift. 

Soy Curl Soup for the Soul