Making Chickpea Tofu (aka Burmese Tofu) from scratch is not only a health-conscious choice but also a culinary delight due to its versatility in the kitchen.
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In fact, you can use it as a soy based silken tofu in recipes like stir fries, tofu scramble, mapo, quiches and omelettes, just to name a few. It is also such a good alternative in desserts that call for a creamy filling such as Burnt Cheesecakes, Pastiera Napoletana and Pannacotta.
Let's find out together how to make it and why you should make it!
Chickpea tofu, or Burmese tofu, is emerging as a stellar alternative to traditional soy tofu, carving out a significant niche in the world of plant-based proteins. Originating from Myanmar, this unique form of tofu is made from chickpea flour, offering a delightful texture and a host of nutritional benefits. Its popularity is gaining momentum among vegans, vegetarians, and those simply looking to diversify their protein sources. In this post, I'll help you explore what chickpea tofu is, its myriad health benefits, and how you can make and use it in a variety of dishes. Enjoy!
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🥜What is it and how it's made
What is Chickpea Tofu?
Chickpea tofu, distinct from its well-known soy counterpart, is crafted from either whole chickpeas or chickpea flour and water, resulting in a smooth and gelatinous block. This alternative not only differs in base ingredient but also in flavour and nutritional profile. While traditional soy tofu is subtle in taste and slightly spongier, chickpea tofu presents a richer, earthy flavour and a firmer texture that holds up well in cooking.
Unlike soy tofu, which is coagulated from soy milk, chickpea tofu is made by cooking the chickpea mixture until it thickens, then setting it until firm. This process not only yields a product that’s entirely soy-free but also one that’s naturally gluten-free, making it a fantastic option for those with specific dietary restrictions.
🌟Why You'll Love this Recipe
Chickpea tofu, with its rich nutritional profile and versatile culinary applications, stands out as a superb alternative to traditional soy tofu. Its ability to blend into numerous dishes while providing substantial health benefits makes it an appealing option for anyone looking to enrich their diet with plant-based proteins. Whether you're experimenting with global cuisines or simply seeking wholesome, satisfying meals, chickpea tofu offers a unique flavour and texture that can transform your cooking.
As plant-based diets continue to gain popularity for their environmental and health benefits, ingredients like chickpea tofu are becoming culinary staples. By incorporating chickpea tofu into your meals, you not only enjoy a delectable protein source but also contribute to a sustainable dietary habit. So, whether you are a seasoned vegan or a curious foodie, give chickpea tofu a try and discover the rich possibilities it brings to the table.
🥑Health Benefits
Chickpea tofu isn’t just a delicious alternative to traditional tofu; it’s also packed with nutritional benefits that make it a worthwhile addition to any diet. Here are some of the key health advantages:
Nutritional Profile
Chickpea tofu is rich in protein, providing a substantial amount to meet daily dietary requirements, particularly for those on a plant-based diet. It’s also lower in calories and fat compared to traditional soy tofu, making it an excellent option for weight management. Additionally, it is a good source of fiber, which helps in digestion and prolonged satiety, aiding in further weight control.
Beneficial for Health
- Heart Health: The high fiber content in chickpeas helps to reduce cholesterol levels, thereby lowering the risk of heart disease. Chickpea tofu also contains no cholesterol, contributing further to heart health.
- Blood Sugar Control: Due to its low glycemic index, chickpea tofu is an excellent food choice for people managing diabetes. The fiber helps to moderate blood sugar levels post meals.
- Allergen-Free: For those allergic to soy or gluten, chickpea tofu offers a safe, nutritious alternative that fits well into various dietary restrictions.
🗒️Ingredients and Tools
The most amazing thing about this homemade soy tofu alternative, is that it only requires 2 basic ingredients:
- Chickpeas
- Water
That’s it my friends. To prep this beautiful chickpea tofu you’re going need these staple ingredients and a couple of tools:
- Power Blender
- Strainer
- Cheese Cloth
🔪 How to Make Chickpea Tofu
STEP 1 - Soak the Chickpeas
Cover the chickpeas with water and allow to soak, ideally overnight, for a minimum of 12 hours.
STEP 2 - Rinse and blend
Rinse soaked chickpeas under water and drain well.
Add the mixture to a power blender bowl along with the water and salt (if using) and blend on full power until water turns milky.
STEP 3 - Filter
Filter the mixture through a cheesecloth placed over a strainer. Make sure to squeeze out as much juice as you can. Keep the pulp to make falafels or protein meatballs.
STEP 4 - Thicken the Mix
Transfer the milky juice in a wide pan or wok, and heat it on medium intensity. Make sure to include all the starchy residues you might end up with on the bottom of the bowl where you collected the milk.
Keep stirring at all times until you end up with a creamy/custard like consistency, which usually takes about 8 to 10 minutes.
STEP 5 - Set the Tofu
Transfer the thicken up mixture to a pre-oiled glass container or mold and allow it to cool down at room temperature.
Then cover with a lid and refrigerate the chickpea tofu for at least a couple of hours before using it.
STEP 6 - Unmold and Use
Once firm, turn the chickpea tofu out onto a cutting board, cut into desired shapes, and use as required in recipes.
✍🏻Variations
Another way to make Burmese tofu at home consists on using chickpea flour. I personally don't like this variation as much as the one shown in this post, because I find it results in a bitter block, which aftertaste persists despite the condiments.
To make Chickpea tofu starting from Gram Flour you are going to whisk together in a bowl: 1 cup of chickpea flour, 1 cup of water and ½ tablespoon of salt until you end up with a smooth paste.
In a saucepan, bring the remaining two cups of water to a boil.
Reduce the heat to medium and slowly add the chickpea flour mixture, stirring continuously to prevent lumps.
Continue to stir until the mixture thickens to a creamy consistency, which usually takes about 8 to 10 minutes.
Proceed with the same cooling and unmold steps shown in this recipe.
🥡Storage
When stored properly, this tofu can be stored in the fridge for up to 1 week. The best way to store it is to keep it into a airtight container, better if glass.
💭FAQs
You might be surprised to hear that you actually do not need any kind of thickener to make this tofu.
For those that do not know, nigari is basically a salt that is used to curdle soy milk to make tofu. The process is similar to cheese production on cow milk with rennet.
Similarly to dairy cheeses, when soy milk is heated up, a nigari solution is stirred in to trigger the curdling process. Next, the curds are transferred into strainers or container and allowed to drain and we end up with our blocks of tofu.
What it curious about chickpea tofu is that, chickpea beans contain more starch compared to soy beans, and these natural starches are exactly what it will make our chickpea tofu to harden up into a block.
Although I haven’t tried myself yet (but I am meaning to update this section once I test it myself) I reckon the best way to freeze it would be to vacuum seal it.
🍛 Where to Use it
Creative Recipes with Burmese Tofu
Chickpea tofu is not only a health-conscious choice but also a culinary delight due to its versatility in the kitchen. Here are some delicious ways to incorporate it into your meals:
- Stir-Fried Chickpea Tofu: Cut the tofu into cubes and stir-fry with a mix of colourful vegetables like bell peppers, broccoli, and carrots. Add a dash of soy sauce, garlic, and ginger for a flavourful dish.
- Chickpea Tofu Salad: Enhance your salads by adding diced chickpea tofu. Combine with mixed greens, cherry tomatoes, cucumber, and a tangy vinaigrette for a refreshing and protein-packed meal.
- Grilled Chickpea Tofu: Marinate slices of chickpea tofu in a mixture of olive oil, lemon juice, garlic, and herbs. Grill until crispy and golden for a delightful texture contrast.
- Burmese Tofu Salad (Tohu Thoke): This traditional Burmese dish features thinly sliced chickpea tofu tossed with shredded cabbage, sliced onions, and a piquant tamarind dressing, garnished with crispy onions and crushed peanuts.
These recipes demonstrate the adaptability of chickpea tofu, making it an excellent addition to various dishes that cater to both taste and nutritional needs.
📖Recipe
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Parkinson
What happens if you don’t strain the blended chick peas? Will it still set up? I imagine the texture would be grainy.
Adriana Z.
Hi! I highly recommend you to follow the method explained in here. You don't need to throw away chickpea pulp (it actually would be a waste!), you can use it in many recipes. My go-to one is chickpea bolognese -> https://avegtastefromatoz.com/chickpea-ragu/