This quick-soak Soy-Free Tofu is incredibly easy to make and turns out perfect every time! You'll be amazed at how simple it is to turn black beans (or any bean) into tofu-use black beans, white beans, or almost any variety. Packed with fiber and nutrients, it's great for digestion, inflammation, and blood sugar balance. Give it a try!
Made with just one ingredient, this healthy, soy-free tofu is easy to cook and delicious! It's a perfect staple for meal prep, helping you meet your protein and fiber needs all week.
This recipe uses the quick soak method, where beans are briefly boiled and then left to sit in hot water to soften faster. If preferred, you can soak them overnight instead.
This soy-free tofu recipe was inspired by this Shan Tofu recipe on my site, as well as this How to Cook Tofu Guide.
Jump to:
- 🤷🏽♀️ Why are Beans Good for Health?
- 🫛 Texture of Soy-Free Tofu
- 👩🏼🌾 Ingredients & Health Benefits
- 🫘 Substitutions
- 📖 How to Make Soy-Free Tofu (or Black Bean Tofu)
- ✔️ Expert Tips
- Shop Longevity Ingredients
- 🛒 Shop Recipe Cookware and Ingredients
- 🙋🏽♀️ Recipe FAQs
- 🍽️ Related Recipes
- 🥣 Use Soy-Free Tofu in These Recipes
- 👩🏽🍳 Made this recipe?
- Soy-Free Tofu (Black Bean Tofu)
- 💬 Comments
🤷🏽♀️ Why are Beans Good for Health?
- Longevity & Healthspan - Beans are a staple in Blue Zone diets, linked to longer, healthier lives.
- High in Fiber - Supports gut health, digestion, and regularity while feeding beneficial gut bacteria.
- Blood Sugar Control - Lowers glycemic response, helping to prevent and manage type 2 diabetes.
- Heart Health - Reduces LDL cholesterol and blood pressure, lowering the risk of heart disease.
- Cancer Protection - Rich in antioxidants, phytochemicals, and fiber, which may help reduce cancer risk.
- Weight Management - Increases satiety, helping with appetite control and weight loss.
- Muscle & Metabolic Health - Contains plant-based protein and amino acids, like leucine, important for muscle maintenance.
🫛 Texture of Soy-Free Tofu
This tofu has a firm yet slightly bouncy texture, with a smooth, creamy consistency similar to medium tofu. It holds its shape well but is softer and more delicate than extra-firm soy tofu. When chilled, it becomes dense and sliceable, perfect for cutting into cubes or slabs. If pan-fried or baked, it forms a crispy exterior while staying tender inside.
👩🏼🌾 Ingredients & Health Benefits
- Beans (navy beans, black beans, Great Northern beans, adzuki beans, lima beans). I used black beans and navy beans for their high leucine content, which has been shown to trigger muscle protein synthesis.
- Longevity Spice Mix (Optional) - Add turmeric and black pepper for extra anti-inflammatory benefits, or sprinkle in a dash of my Longevity Spice Mix for even more goodness!
See the printable recipe card below for quantities.
🫘 Substitutions
- Beans - Any bean will work, except kidney beans, which require a longer cooking time.
- Spices - Add a dash of turmeric and black pepper for their anti-inflammatory properties, or use my Longevity Spice Mix.
For more healthy bean ideas, visit my Vegan Bean Recipes page.
📖 How to Make Soy-Free Tofu (or Black Bean Tofu)
This is an overview. The full recipe is at the bottom of the post.
- Soak: Rinse the beans, place in a heat-proof bowl, and cover with boiling water (1.5 inches above). Soak for 20 minutes. (Alternatively, soak overnight in the fridge in room-temperature water.)
- Drain and rinse the beans.
- Transfer them to a high-speed blender with water and salt to taste.
- Blend on high until completely smooth, ensuring no specks remain. (Add a dash of spices as desired when blending.)
- Cook over medium-high heat for about 7 minutes.
- Whisk constantly, until thick, shiny, and pulling away from the sides. Reduce heat to low if needed.
- Set & Cool: Pour the batter into two glass storage dishes (7×5 inches) or a 9-inch square glass or ceramic dish. Keep the mixture under 1 ½ inches in height. Smooth the top immediately with a spatula. Let the tofu set uncovered in the fridge for at least 8 hours or overnight.
- Remove Black Bean Tofu - Run a spatula around the edges and invert onto a cutting board.
- Slice Soy-Free Tofu: Cut into desired shapes.
- Cook Beans Tofu: Enjoy as is, or bake, air-fry, pan-fry, or sauté to use in your favorite recipes or as a protein-packed side!
✔️ Expert Tips
- Choosing Beans - Opt for black beans or navy beans for their higher leucine content, which supports muscle protein synthesis. Avoid kidney beans, as they require a longer cooking time.
- Blend Completely - Ensure the mixture is smooth with no specks for the best texture.
- Cook Thoroughly - The mixture should be thick, and glossy, and pull away from the sides before removing from heat.
- Whisk constantly - Prevent lumps by whisking continuously while cooking.
- Set at the Right Height - Pour into dishes no more than 1.5 inches deep to ensure proper firming.
- Chill Uncovered - Refrigerate for at least 8 hours to set properly.
- Enjoy As-Is or Cooked - This tofu is ready to eat straight from the fridge, but you can also bake, pan-fry, or sauté it for extra texture and flavor!
- Storage: Refrigerate Soy-Free Tofu in an airtight container for up to 5 days.
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🙋🏽♀️ Recipe FAQs
No, soak the beans overnight in room-temperature water in the fridge instead.
The mixture should be thick, and shiny, and pull away from the sides before removing from heat.
A thicker layer may not firm up properly-keeping it under 1.5 inches ensures even cooling and texture.
Swap out soy tofu in your favorite recipes with this bean-based tofu! Use it in stir-fries, salads, bowls, curries, or as a protein-rich side.
Yes! This bean tofu is ready to eat straight from the fridge after setting. It has a firm, sliceable texture and can be used in cold dishes like salads or sandwiches. If you prefer a different texture, you can bake, pan-fry, or sauté it for extra flavor and crispiness.
🍽️ Related Recipes
🥣 Use Soy-Free Tofu in These Recipes
👩🏽🍳 Made this recipe?
Let me know your thoughts on Soy-Free Tofu (Black Bean Tofu) by leaving a ⭐️ rating below or sharing it on Instagram.
Soy-Free Tofu (Black Bean Tofu)
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Ingredients
- 1 cup dried beans black beans or white beans
- 3 ½ cups water
- Salt or salt substitute to taste (or about 1 teaspoon)
Instructions
- Rinse & Soak: Rinse the dried beans in a fine mesh strainer, then transfer them to a heat-proof bowl. Pour boiling water over them until covered by about 1 ½ inches. Let sit for 20 minutes until slightly plumped. (For an alternative, soak overnight in the fridge in room-temperature water.)
- Blend: Drain and rinse the beans, then add them to a high-speed blender with water and salt to taste. Blend on high until completely smooth, ensuring no specks remain.
- Cook: Transfer the mixture to a medium saucepan and cook over medium-high heat for about 7 minutes, whisking constantly, until thick, and shiny, and pulling away from the sides. Reduce heat to low if needed.
- Set & Cool: Pour the batter into two glass storage dishes (7×5inches) or a 9-inch square glass or ceramic dish if needed. Keep the mixture under 1 ½ inches in height. Smooth the top immediately with a spatula or gently shake the dish to even out the mixture.
- Refrigerate - Let the tofu set uncovered in the fridge for at least 8 hours or overnight.
- Slice & Cook - Run a spatula around the edges and invert onto a cutting board. Cut into desired shapes. Enjoy as is, or cook. Bake, pan-fry, or sauté to use in your favorite recipes or as a protein-packed side!
Notes
Nutrition
This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
Neena Chandiramani says
Great and easy to do, what a wonderful idea!
Nisha Melvani, RDN says
Thank you so much.
Melissa says
The mixture was rather thin even I boiled it - it didn’t thicken up too much as 1 cup of beans to 3 1/2 cups water would render a very thin consistency even when boiled. Hope this sets up firm! Is the cooked mixture supposed to be very thick when cooked?
Nisha Melvani, RDN says
Hi, I have a feeling you started with cooked beans. The 1 cup is dried beans and the proportions work. The mixture should not be that thin after heating.
Lisa says
I tried this with soy beans, for a variation from the usual soy tofu.
I cooked the pureed long soaked soy beans and water for 20-25 mins, as I know they have the higher protein content. It became more of a hummus type consistency. I still cooled the batch and froze it in pieces, and it works for smoothies.
I might try again with more water than 3 1/2 c water to 1 c dry beans in your recipe, but wanting to see if you even think using soy beans in this way is advisable.
Thanks for all your great recipes and inspiration 🙂
L
Nisha Melvani, RDN says
Hi. This recipe was not designed for soy beans as they behave differently.
PShah says
Hi… thank you.
Going to make it in next day or so. Do you have nutritional content for this recipe? I see 110 cal per serving looking for more protein and carb count as I am counting calories for weight loss. Thank you.
Nisha Melvani, RDN says
Hi. The entire nutrition breakdown in t=in the recipe card at the bottom.
Kim says
Will canned beans work for this recipe?
Nisha Melvani, RDN says
I have not tested this. I believe they will be too soft.