缺蛋不怕2種食材自製嫩豆腐，優質蛋白「鷹嘴豆腐」super簡單！Chickpea Tofu

Ingredients

• 100 g Dried Chickpeas (Rinsed and soaked; yields about 200 g wet chickpeas)
• 500 g Water (For blending with soaked chickpeas)
• 1 tbsp Vegetable Oil (For heating the optional sauce)

Instructions

1. Rinse and Sort Chickpeas

   Place the dried chickpeas in a colander, rinse under running water, discard any debris or discolored beans.

   Time: PT5M

2. Soak Chickpeas

   Transfer the rinsed chickpeas to a bowl and cover with plenty of water. Soak for 10–12 hours at room temperature. For a faster soak, pour hot water over the beans and let sit for 2 hours.

   Time: PT12H

3. Drain and Blend

   Drain the soaked chickpeas, place them in the blender, add 500 g (≈ 500 ml) fresh water, and blend for 30–40 seconds until coarse‑smooth. Do not over‑blend; a slightly gritty texture helps later filtration.

   Time: PT1M

4. Filter the Milk

   Set a nut‑milk bag or fine‑mesh strainer over a large bowl. Pour the blended mixture through, squeezing the bag to extract as much liquid as possible. Reserve the liquid (chickpea milk) and keep the pulp (okara) for other uses.

   Time: PT5M

5. Heat the Chickpea Milk

   Pour the chickpea milk into a medium saucepan. Cook over medium heat, stirring constantly with a silicone spatula to prevent scorching. Bring to a rolling boil – you’ll see bubbles forming at the edges.

   Time: PT10M

6. Thicken and Set

   Once boiling, reduce the heat slightly and continue stirring for another 2–3 minutes until the mixture thickens and looks glossy. The natural starch in the chickpeas is what creates the gel.

   Time: PT3M

7. Cool and Form

   Remove the pot from the heat and let the thickened milk sit at room temperature for about 1.5 hours until it solidifies. For a quicker set, transfer the mixture to a shallow container, cover, and refrigerate for 30 minutes.

   Time: PT0M

8. Unmold and Serve

   Gently lift the solidified tofu from the container (no oil needed on the mold). Slice, drizzle with your favorite sauce, and garnish with cilantro or chopped scallions.

   Time: PT5M

9. Optional – Prepare Simple Soy‑Based Sauce

   Heat 1 tbsp vegetable oil in a small pan, add minced garlic and a pinch of chili flakes, sauté 30 seconds, then stir in 2 tbsp soy sauce, 1 tsp rice vinegar, and 1 tsp sugar until dissolved. Remove from heat and mix in chopped cilantro.

   Time: PT5M

Nutrition Facts

Calories

120

Protein

8 g

Carbohydrates

10 g

Fat

4 g

Fiber

3 g