Learn To Make Chickpea Tofu: Fast, High-Protein And Doesn’t Contain Soy

While tofu is an excellent option for plant-based protein, there is plenty of controversy around the benefits (and potential dangers) of consuming too much soy, as some studies show it can trigger hormonal imbalance. Soy is also one of the most commonly genetically-modified crops in the world which gives pause to those looking to avoid GMOs (learn more).

Certified integrative nutritionist, Elissa Goodman recently shared this recipe with us and the star of the show is chickpea tofu. We’re obsessed with this clean-eating idea and thought we’d draw it out into it’s own piece so those of you as thrilled by this idea as we are don’t miss it!

Chickpeas, most often devoured in the form of a good hummus, are full of planty proteins, fiber and other nutrient-dense benefits. The idea of getting the weirdly chewy tofu texture — and meat-free alternative — we love, without the potential downsides of soy, is pretty amazing. Here’s how Elissa makes it in just under ten minutes, plus a little time in the fridge…

How To Make Chickpea Tofu


1 cup chickpea flour
1 tsp sea salt
1 garlic clove, pressed
1 tsp herbs (your choice; I used basil, thyme, oregano)
3 cup water, divided
2 tsp olive oil


Lightly oil a square pan (I used an 8 x 8-inch size) with olive oil. In a medium mixing bowl, add chickpea flour along with salt, garlic and ground seasonings. Whisk to combine. Add 1 1/2 cups of water and whisk until smooth.

In a medium stock pot, bring 1 ½ cups water to a boil, then reduce heat to medium/high and vigorously stir in the chickpea flour and water mixture from above. Whisk this over the heat consistently until the mixture becomes thick, smooth and “glossy” (about 6 to 7 minutes).

Pour mixture into the greased pan. Leave out at room temperature to cool and set for minimum of two hours. When ready to prepare salad, cut tofu into cubes and sauté lightly in olive oil until crispy on each side. There will be leftovers!

Bottom banner image
From our friends


  1. I love this recipe, will definitely try it. Quick question, can I freeze the leftovers?

    Maria | 09.05.2019 | Reply
  2. This sounds amazing! How long will this keep in the refrigerator? Thank you!

    Tanya | 09.05.2019 | Reply
  3. I am of Indian origin and we make hundreds of different concoctions with chick pea flour. One of them is very similar to the recipe above but instead of cubes we smear it on marble paper thin, cut it in strips, roll it into little rolls and sprinkle with a tempering of mustard seeds and sesame seeds and fresh coconut/ fresh chopped cilantro. Oh and instead of cooking with water, cook with a mixture of water and tangy plain yogurt. Mouth watering.
    My question is what is the calorie and protien count on the chick pea tofu?

    Purnima Patel | 09.05.2019 | Reply
  4. Where are the answers from the OP to all the questions?

    Anita Simon | 09.06.2019 | Reply
  5. Your hyping of the dangers of soy is irresponsible. You link to an article that makes assertions not supported by science. GMO soy is also almost exclusively used in commercial animal feed. I’ve never once seen tofu in the store that wasn’t organic.

    Matt | 09.06.2019 | Reply
  6. You don’t shop where most people shop. Most stores don’t sell organic tofu unless you specifically look for organic tofu!

    Annetta Williams | 09.07.2019 | Reply
  7. Wow best recipe! We’re going to hunt this down: what is it called? Calories: little more than the flour is involved here so refer to your flour’s nutritional info.

    The Chalkboard | 09.08.2019 | Reply

Leave A Comment