Burmese Chickpea Tofu recipe {vegan + dairy free + gluten free} (2024)

FAQs

Is chickpea tofu healthier than soy tofu? ›

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.

The Soy Free Tofu is the first of its kind - a true premium plant-based protein, made with 100% Canadian Fava Beans. With a whopping 64g of protein per pack, it tastes, cooks and functions exactly like your medium-firm Soy Tofu.

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.

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.

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.”

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.

You're not pressing out excess moisture.

Before frying, tofu should be pressed to eliminate any excess water. Sometimes, in a hurry to get dinner done, I skip this step. But I always regret it. The still-sort-of-wet tofu never gets as golden brown or as crisp.

What does nigari mean? ›

The culinary name of Magnesium Chloride is Bittern or in Tofu Making usually called Nigari. It has a distinct bitter taste, the word Nigari comes from Japanese word “Nigai” or bitterness. Most Nigari in Japan is produced by seawater being boiled in kettles.

Soy is nutritious and versatile, making it a popular choice for vegans. But if you're allergic or intolerant, there are still plenty of options for you as a vegan without soy. For many vegan brands, soy is a go-to ingredient.

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.

Tempeh is similar to tofu because it is made from soybeans and also pressed into a mold like tofu. It usually contains seeds and grains like lentils, quinoa, and millet, and it has a nuttier flavor compared with tofu. Tempeh comes in wide varieties and is a good tofu replacement because it is high in protein and fiber.

Tofu Substitutes

If the recipe calls for silken tofu (soft tofu), you can try using a vegan yogurt - such as rice, almond or coconut milk based yogurts. You may need to add a little cornstarch or a binder, though.

Silken tofu contains only about half the calories and fat, while firm tofu contains over twice the protein. The reason for this is water content.

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.

It is easy to make with just a few basic ingredients and is a tasty, soy-free alternative to regular tofu that I think will be on the regular rotation in my kitchen. I think the really surprising thing about Chickpea Tofu is its texture. It is lusciously creamy and silky, not unlike silken tofu in fact.

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.