Any Legume Tofu (Zero Waste) - Hermann – Naturally Vegan Recipes (2024)

This is an exciting zero-waste update to the Any Legume Tofu I posted around one year ago. Ever since starting to make tofu out of different legumes (for instance, chickpeas, green peas or red lentils), I’ve been bothered by the amount of pulp that was leftover after straining.

Sure, you can use the pulp to thicken stews and soups or mix it into breads like this Sourdough Rye. But really, I was hopeful for a method that would avoid the pulp altogether so that the legumes retain all of their nutritional benefits. After some testing, I was finally able to tweak the recipe to a point where it doesn’t involve any straining at all. Plus, this is also an easy way to flavour the tofu in any way you like, for instance with ginger, chilli and turmeric as I’ve done here.

What is Any Legume Tofu? (Chickpea, Lentil or Green Peas Tofu)

Any legume tofu is a plant-based, protein-rich alternative to soy tofu made from legumes like chickpeas, lentils or green peas. If you are new to this type of tofu, let me rewind a little bit. This is not the traditional type of Chinese tofu, which is made by curdling soy milk and pressing the curds into a firm block. Instead, it is similar to Burmese Tofu, a common dish from the Shan minority in Burma (Myanmar) that is traditionally made with flour from split yellow lentils or chickpeas. Whether you’re making chickpea tofu for salads, lentil tofu for stir-fries or mung bean tofu for curries, this soy-free tofu is versatile and easy to prepare at home.

With Burmese tofu, the liquid is heated until it begins to coagulate and is then left to set into a soft block. Because of the difference in texture, you can’t use Burmese tofu as a substitute for firm soybean tofu, as it is rather delicate and might not withstand much stir frying or longer cooking times in liquids. I prefer cutting it into cubes and shallow frying them with a bit of salt until golden brown on each side. They can then be coated in your favourite sauce or spices and used to top off dishes or served as a side.

Although Burmese tofu is commonly made with chickpea flour, you can, in essence, use any dried legume and apply the same method by soaking and blending them.

IMPORTANT: Some raw legumes, especially certain beans, are not safe to consume, because they contain natural toxins as a defence mechanism against wild predators. For most beans, the cooking time in this recipe is NOT enough to break down the toxins. So far, I tested the method in this recipe with chickpeas, red lentils, green peas and olive green lentils, so ideally stick to any of those to be on the safe side. If you’d like to use beans, I’d recommend either adding more water and cooking the paste for at least 20 minutes or following THIS recipe and strain the beans to remove any larger particles that might not cook in time. Always make sure that your tofu has set properly, otherwise, start over instead of eating it anyway.

History of Any Legume Tofu (Burmese Chickpea Tofu Inspiration)

The origin of legume tofu can be traced back to Burmese Shan tofu, a centuries-old dish made from chickpea flour. Burmese chickpea tofu has been a staple in Myanmar, where it is often used in salads, stir-fries and soups. As more people seek soy-free options, the idea of using other legumes, like lentils and mung beans, has emerged. This evolution of chickpea tofu allows for even more variation in flavor and nutrition, making it a popular choice for vegan and gluten-free diets.

Why does it work?

Most legumes are high in protein (around 20%). By extracting and heating them, you can change the protein bonds, causing them to firm up. Most of us have already experienced this process before when boiling an egg, turning the white from translucent to firm. Although this works with any dried legume, it’s slightly different with soybeans, which are even higher in protein (around 40%) and therefore begin to curdle when heated in the form of soy milk like in this recipe.

One of my favourite ways to use Burmese tofu is to be inspired by other cultures who have long adapted the use of chickpea flour into creations like Panisse or panelle.

Ingredients You’ll Need and Substitutions

• 100g dried legumes* (chickpeas, lentils or peas)

• 250ml water

*if you’re using a different type of legume than recommended, please read the ‘IMPORTANT’ note in the description.

How to Make Any Legume Tofu (Step-by-Step Soy-Free Tofu Recipe)

Soak and drain. Soak the legumes in plenty of water overnight or for at least 8 hours.

The next day, drain the legumes.

Blend the legumes. Add them to the jug of a high-speed blender (I use my Vitamix E310) together with 250 ml of water. Then blend for 1 minute on high speed until smooth.

Cook. Pour the mixture into a non-stick frying pan and stir in 1/2 tsp of salt.

Bring it to a simmer, then reduce the heat and cook it for 2 to 5 minutes, stirring it constantly with a spatula. The starches will sink to the bottom and stick, so you must keep stirring to avoid it from burning.

Continue cooking until it has formed into a thick paste that doesn’t level out in the pan anymore and holds on to the spatula.

Set the tofu. If it’s still runny, just cook it a little longer. Once ready, transfer the mixture to a mould and let it set for an hour (ideally in the fridge) before using.

Cut and use instir-fries, salads, curries or any dish that calls for tofu.

Useful Tips for Making Any Legume Tofu (Chickpea and Lentil Tofu)

• Constant stirring: To avoid lumps while cooking, stir the legume mixture constantly. A smooth texture ensures your tofu sets properly.
• Customize the flavor: Add herbs or spices like garlic, turmeric, or smoked paprika to your tofu mixture for extra flavor.
• Cooling time: Allow the tofu to cool completely before cutting to prevent crumbling. For firmer tofu, let it rest in the refrigerator.

Why You’ll Love This Soy-Free Tofu Recipe (Easy Vegan and Gluten-Free Tofu Alternative)

This soy-free legume tofu recipe is ideal for those following vegan, gluten-free, or paleo diets. It’s high in protein, easy to make, and versatile, making it a great addition to any meal. Inspired by Burmese Shan tofu, it’s a healthy alternative for anyone who prefers soy-free cooking or wants to try new plant-based proteins. Whether you choose chickpea, lentil, or mung bean tofu, you’ll love the flavor, texture, and ease of this homemade tofu recipe.

How to Store Any Legume Tofu (Storing Chickpea or Lentil Tofu)

To store your legume tofu, place it in an airtight container in the refrigerator for up to 5 days. For longer storage, you can freeze chickpea tofu or lentil tofu. Simply cut it into cubes, place them on a baking sheet lined with parchment paper, and freeze until solid. Then transfer the cubes to a freezer-safe container. Frozen legume tofu can last for up to 3 months and is perfect for stir-fries, soups, or quick vegan meals.

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