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.
3 oz of organic burmese tofu (Pacific) contains 70 Calories. The macronutrient breakdown is 66% carbs, 12% fat, and 22% protein. This has a relatively low calorie density, with 83 Calories per 100g.
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.
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!
Overall, the nutritional benefits of chickpeas, also known as garbanzo beans, may exceed those of soy. Their protein content is comparable to tofu, without the environmental and GMO concerns associated with soy.
Tofu contains these two types of antinutrients: Phytates: These compounds may reduce the absorption of minerals such as calcium, zinc, and iron ( 6 ). Trypsin inhibitors: These compounds block trypsin, an enzyme needed for the proper digestion of protein.
In case you're wondering which is healthier, eggs or tofu, the match-up is surprisingly close. If you compare them per serving (1 egg to a 3.5-ounce serving of tofu), the tofu has a similar amount of calories and slightly more protein. Here's how they stack up: Calories: egg = 78 | tofu = 70.
Burmese tofu (Burmese: တိုဖူး, pronounced [tòpʰú]; or Burmese: တိုဟူး, pronounced [tòhú]) is a food of Shan origin and of Chinese from Yunnan Province, made from water and flour ground from yellow split peas and the Burmese version of chickpea flour, also known as besan flour, in a fashion similar to polenta.
Similarly, the American Cancer Society sees no dangers from eating soy. "For the vast majority of people, it should be reasonable to incorporate tofu in their daily diet without any issues," Sun said.
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, 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.
With 9g of protein in every 100g, cooked chickpeas are a valuable addition to a meat-free diet. Prized for their high vitamin and mineral content, chickpeas are a vegan-friendly, dietary source of iron. Eating enough iron is essential for keeping our blood healthy and producing red blood cells.
Press tofu and cube it. Coat it in garlic, black pepper, salt (plus more of your favourite seasonings), liquid aminos and some olive oil. Then mix it into some cornstarch and toss it all together, then bake for about 20 minutes. Cornstarch also helps to draw out excess moisture so it really gets the tofu crispy.
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!
The texture is determined by the water content in the tofu. The more water, the softer or 'silkier' the tofu; with less water, the tofu is firmer. Tofu is categorized as silken, regular, firm, extra-firm and super-firm. Silken, the softest type of tofu, can be compared to a young white cheese.
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.
Firm and extra-firm tofu are most commonly used in Western recipes, as the mostly solid texture is easy to cut, easy to fry, easy to grill and easy to eat.
As a rich source of vitamins, minerals, and fiber, chickpeas may offer a variety of health benefits, such as aiding weight management, improving digestion, and reducing your risk of disease. Additionally, this legume is high in protein and makes an excellent replacement for meat in many vegetarian and vegan dishes.
Introduction: My name is Tish Haag, I am a excited, delightful, curious, beautiful, agreeable, enchanting, fancy person who loves writing and wants to share my knowledge and understanding with you.
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