Soy-Free Tofu (Black Bean Tofu)
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.
Servings: 6 servings
Calories: 110kcal
Equipment
- High-Speed Blender
- Glass or Ceramic Dish 2 (7×5 inches) or 1 (9-inch) square
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 the 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
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.
Longevity Spices – add a dash of turmeric and black pepper when blending as desred
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!
Nutrition
Calories: 110kcal | Carbohydrates: 20g | Protein: 7g | Fat: 0.5g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.04g | Sodium: 9mg | Potassium: 480mg | Fiber: 5g | Sugar: 1g | Vitamin A: 5IU | Calcium: 44mg | Iron: 2mg
