Chickpea flour Tofu - Soy-free Tofu Recipe - Vegan Richa (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.

The most common recipe for soy-free tofu is chickpea flour-based Shan tofu. Chickpea flour is simply finely ground dried chickpeas, and, thanks to its use in gluten-free baking, it is now fairly easy to find in grocery stores.

Chickpea flour and soy flour can be used interchangeably in many recipes, especially those that require a gluten-free alternative. Chickpea flour is a great option for savory dishes such as falafel, socca, or vegetable fritters. It can also be used as a binder in veggie burgers or as a coating for fried foods.

Unlike tofu that is made from soybeans, the Soy-Free Tofu contains no carbohydrates or fat, making it a great option for those looking to reduce their intake of these macros.

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.

Due to their high-fiber and protein content, chickpeas are excellent for weight loss diets because they keep you fuller longer and control appetite.

If your child is allergic to soy, the following ingredients should be avoided: hydrolyzed soy protein, miso, soy sauce, soy flour, soy grits, soy nuts, soy milk, soy sprouts, soy protein concentrate, soy protein Isolate, soy sauce, tempeh, textured vegetable protein (TVP).

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.

Chickpea flour is known as garam flour or garbanzo bean flour and it is made by grinding dried chickpeas. A staple in Indian and Pakistani cuisine, chickpea flour is commonly found in Asian and Middle Eastern groceries, but you can also make it yourself at home with a spice grinder or coffee grinder.

What is the difference between pea flour and chickpea flour? ›

Pasting properties of both the flour of legumes were significantly different (P < 0.05). Chickpea flour had a lower pasting temperatures and the peak, final, and setback viscosities than dried green pea flour. These characteristics seem to be related to the increased fat content of chickpea flour than green pea flour.

Chickpea flour is full of healthy nutrients. It's a great alternative to refined wheat flour, as it's lower in carbs and calories yet richer in protein and fiber. Research suggests that it may have antioxidant potential and could decrease levels of the harmful compound acrylamide in processed foods.

Chickpea Tofu; A Flavorful, Soy-Free Tofu Alternative

This chickpea tofu (also called Burmese tofu) is simple to make, unprocessed, and can be prepared in two ways. Both are packed with protein and fiber. This isn't the first time I've used pulse flour as a vegan alternative.

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.

If you're looking to replace the protein that soy delivers, legumes may be your solution. Black beans, kidney beans, chickpeas, and lentils are filling and nutrient-rich ingredients that can be incorporated into salads, soups, or into mains like burritos and nachos.

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.

In general, I find that firm and extra-firm tofu are the most useful because they're versatile. They hit the tofu texture sweet spot—soft enough to absorb flavor but hardy enough to be cooked without risk of falling apart. Do note that some firm tofu, like House Foods', skews soft, more like medium-firm.

3.5 oz of firm tofu has 78 calories, and silken tofu has 55 calories. Soft soy tofu with lecithin is ranked second with 61 Calories, but all of those are less than many animal protein options, which usually clock in at 140-200 calories for 3.5-oz servings.