Looking for a soy free tofu? This vegan Burmese Chickpea Tofu (also called shan tofu) is an easyhomemade tofu recipe to make whichis a healthy and delicious source of protein.
As a known tofu hating vegetarian you might be scratching your head wondering why I'm sharing a tofu recipe with you today.
I even wrote an entire vegan cookbook without using tofu one... single... time.
Well, you see, this Burmese Chickpea Tofu recipe I'm about to share isn't really tofu.
Tofu is made from bean curd, however, Burmese tofu is made from beautiful nutty chickpea flour. Also calledchickpea tofu or shan tofu, it ismore similar to polenta than tofu, as I'll explain.
However, while Sarah's recipe is totally doable, I'm too impatient to leave the chickpea flour soaking for 12 hours and wait another 8 hours before eating it.
So I came across another recipe for Burmese tofu, which didn't require soaking and a long wait. I halved it and set about giving it a go.
If you've made polenta before, then the process is not too dissimilar.
Chickpea flour is whisked together with water and salt and added to a saucepan of boiling water and whisked until thick and glossy. Then it ispoured into a pan to set.
The tofu sets in about an hour and is soft and pillowy,with that slightly nutty chickpea flavour that I love.
The wonderful thing about this chickpea tofu recipe, apart from the fact that it's a wonderful soy free alternative to tofu, is that it is also budget friendly too.
Chickpea flour is relatively cheap especially if you are able to source itfrom an Indian grocer. (Or you can grab this one on Amazon!)
It is also extremely versatile too. Add it to salads, stir fries, soups. This soba mis soup is a great way to use chickpea tofu!
Anywhere you'd normally use tofu, you can use chickpea tofu instead.
I'm a little addicted to it at the moment, I've made 3 batches in the last 4 days, and have been having fun experimenting with it in the kitchen.
So tell me, have you ever tried chickpea tofu?
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And if you love this Burmese Chickpea Tofu, be sure to try these other delicious ideas:
For more easy vegan cooking ideas, be sure to grab my free 5-day vegetarian meal plan. It's loaded with my favorite plant-based recipes, cheat sheets, and more.
Looking for a soy free tofu? This vegan Burmese Chickpea Tofu (also called shan tofu) is an easyhomemade tofu recipe to make whichis a healthy and delicious source of protein.
Bring the remaining 1 ½ cups of water to a boil. Reduce the heat to medium-high and add the chickpea flour and water mixture. Whisk over the heat until the mixture becomes really thick and glossy. This should take about 8 minutes.
Pour immediately into the prepared baking dish and leave to cool at room temperature for at least 1 hour. The longer it sits, the more water will drain out of the tofu and the firmer it will get.
Cut into whatever size and shape you like. This will depend on how you are going to use it. I cut it into 2 to 3 cm cubes. Store in an airtight container and use within 3 days. Some commenters have had success freezing it, but it is not something I have tried myself.
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Given that soy-free tofu is primarily made with chickpea flour and water, you can expect the nutrition to be fairly advantageous. Like soy-based tofu, this varietal is naturally gluten-free. It's also very low in total fat and contains no saturated or trans fats.
Burmese tofu is a common dish from the Shan minority in Burma (Myanmar) that is traditionally made with flour from split yellow lentils or chickpeas. It is different to traditional Chinese tofu, which is made by curdling soy milk and pressing the curds into a firm block.
High carb soy-free tofu is much more common. One traditional example is Burmese Tofu, also known as Shan Tofu and Chickpea Tofu. It's made from grinding whole chickpeas or using chickpea flour and mixing with water, cooking the puree until it's stiff, which is then poured into a mold and left to set.
Silken tofu is commonly used to make vegan pudding, mousse, and other creamy desserts. Instead, you can use creamed banana (like in this banana pudding recipe from Fab Haute Mama), coconut cream (in this peanut butter mousse recipe from Minimalist Baker), chickpeas (yes, seriously!
Incorporating tofu into your daily meals and snacks can bring several health benefits. Those benefits include brain health promotion, ease of menopause symptoms, and heart disease prevention. However, eating tofu has some risks, as it might lead to digestive issues or interact with certain medications like MAOIs.
This is not the traditional type of Chinese tofu, which is made by curdling soy milk and pressing the curds into a firm block. Instead, it is similar to Burmese tofu, a common dish from the Shan minority in Burma (Myanmar) that is traditionally made with flour from split yellow lentils or chickpeas.
Chickpeas, also called garbanzo beans, are a nutritious source of plant-based protein and a healthy food to always have on-hand. They make plant-based eating easy and convenient. Chickpeas are a good source of protein. Chickpeas have fiber.
It can be added to veggie burgers, meatballs, or falafels, etc. Just make sure to cook it and not eat it raw! You could also mix a little with the 'milk' mixture for slightly firmer chickpea tofu.
Chickpeas are what's known as a complete protein because they contain all nine essential amino acids, which are building blocks that help our bodies function properly. “Chickpeas are also an excellent source of non-animal protein,” Lane adds. “They're great for vegetarians and vegans.”
People with a soy allergy should not consume soy milk, soy yogurt or ice cream, edamame, miso, tempeh and tofu. Most individuals allergic to soy can safely consume highly refined soybean oil. Ask your allergist about avoiding this ingredient.
You can, of course, replace dairy milk with soy milk by picking up a bottle of Silk at the grocery store. But you can also puree a package of tofu in the blender with a cup and a half of water the create a high-protein, low-fat milk substitute for use in recipes. (Think alfredo sauce!)
Beans and Lentils. Beans and Lentils are perhaps the most crucial parts of your vegan diet. ...
Quinoa. Here's a fact for you, most plant-based foods aren't considered complete proteins meaning they lack some of the essential amino acids however quinoa is a complete non-soy vegan protein. ...
Both seitan and tofu are plant-based proteins. However, while seitan is an excellent plant-based protein alternative, tofu is a complete protein (seitan lacks the amino acid lysine). Unseasoned tofu is typically lower in sodium than store-bought seitan, which can be processed with salt, sugar or other flavors added.
Because of its softer texture, silken tofu can be blended in a blender and will reach a consistency similar to that of yogurt making it a great greek yogurt substitute. If you are looking for a plant-based alternative to greek yogurt in a recipe then silken tofu might be one for you to try!
Overall thoughts. We think that if you can't have soy, chickpea tofu makes an awesome alternative. The taste is very neutral and takes on flavor well. It is a very soft texture inside when being cooked that may deter some people.
Tofu has 6.7 times less sugar than chickpea, and it has signficantly less carbohydrates than chickpea. Chickpea is a great source of potassium. Chickpea is an excellent source of dietary fiber. Both tofu and chickpeas are high in calcium, iron and protein.
In this sense, due to its lower lipid content (up to twenty-one-fold less) compared to that of soybean, chickpea stands out as a good option in weight management. Furthermore, the content of insoluble fiber in chickpea is comparable or even higher than that of soybean.
Introduction: My name is Msgr. Refugio Daniel, I am a fine, precious, encouraging, calm, glamorous, vivacious, friendly person who loves writing and wants to share my knowledge and understanding with you.
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