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

FAQs

Is tofu made from chickpeas? ›

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.

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. Exact amounts vary based on the recipe and ratio of chickpea flour to water, but expect the fat content to hover around a mere one to two grams per serving.

Tofu and Tempeh Substitutes: Unfortunately there's no true substitute for these products, but depending on the dish you may be able to use ingredients like mushrooms (puffballs are especially tofu-like), chickpeas and other beans, or seitan that has made without soy sauce.

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.

Store: Store any leftover garbanzo tofu in an airtight container in the fridge for 2-3 days (dried chickpea tofu) or 3-5 days for chickpea flour tofu! Freeze: Out of the two methods, chickpea flour tofu is more freezer-friendly (texture-wise).

Instead of using tofu for the stir-fry, just add another high-protein element such as seitan, lentils, beans, or a soy-free meat analogue.

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.

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.”

Contains antinutrients

Like most plant foods, tofu contains several antinutrients. These compounds are naturally found in plant foods and lower your body's ability to absorb nutrients from food ( 6 ).

No, chickpeas aren't considered inflammatory. Most healthcare providers consider chickpeas to be an anti-inflammatory food. This means they can help fight harmful inflammation in your body. They're also high in fiber and a good source of protein.

Is it OK to eat tofu everyday? ›

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.

On the other hands, patients with secondary soy allergy in adults, who have allergic reactions exclusively to soy milk, but not to tofu, are predominantly sensitized to Gly m 4 (PR-10), possibly due to the cross-reactive pollen allergens.

Soy Milk, Soy Cheese, etc.

There are so many soy-free alternatives now -- almond milk, rice milk, and hemp milk, just to name a few. There are also almond and rice based cheeses, and daiya, which is tapioca based. You can also see this post on being a soy-free vegan with recipes and meal ideas.

Soybeans contain considerably more protein than chickpeas, harboring about 36 grams of protein per 100 grams of raw soy. They have roughly half the carbohydrates of chickpeas and less sugar –– but chickpeas carry more nutritional value in other areas.

Firm/extra-firm: The firmer the tofu is, the less porous it will be, which means less flavor can absorb into it. It also means it has less water content, making this tofu great for stir-frying, pan cooking and grilling.

Use Tofu to Save Calories

A 3.5-ounce serving of firm tofu has just 78 calories. The same amount of silken tofu has 55 calories, and a 3.5-ounce serving of soft tofu has 61 calories. All of these types of tofu have fewer calories than many of the typical animal-based protein foods eaten by people on a diet.

Chickpeas. 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.