Plant Based Protein 101 + Chickpea Tofu
In the health & fitness industry you constantly hear about Protein. It is one of the three Macronutrients your body requires to thrive. A hot topic is “How vegetarians or vegans get enough protein?” Protein isn’t just found in animal or animal by products, it’s also found in fruits, vegetables, grains, beans, legumes, nuts + seeds!
Protein is made of 22 Amino Acids. It takes 9 (new research suggests 8) Essential Amino Acids to make a complete Protein. Most animal & animal by products are a complete protein. As for plant based sources, only Soy & Quinoa make the cut.
The 9 Essential Amino Acids include: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
When consuming plant based protein sources, your body has a three day window to absorb the 9 Essential Amino Acids to make a complete Protein. I created a chart to show the imbalances of plant based protein sources and which foods compliment each other to be a complete protein. For example, Grains are high in Methionine but lack Lysine. Legumes are high in Lysine but lack Methionine, therefor they compliment each other.
Chickpea Tofu
INGREDIENTS:
1 cup (120 g) Chickpea flour/ Garbanzo Bean
1/2-3/4 tsp Pink Himalayan Salt
1/4 tsp Garlic Powder
1/4 tsp Turmeric
1 3/4 cup H2O
optional: 1/4 tsp Cumin
INSTRUCTIONS:
Grease a bread pan or line with parchment and keep ready. (9 by 5 rectangle or any similar rectangle or smaller square pan).
In a bowl whisk all the ingredients under chickpea tofu until there are no lumps, or use a blender..(or you can add the ingredients directly to the pan and whisk to combine). I use a blender for quick and smooth batter.
Pour the chickpea flour mixture into a deep saucepan. Cook over medium heat. Stir continuously. The mixture will start to get lumpy as the pan heats up (see video) and then thicken evenly and considerably. 4 to 5 mins.
Once the mixture is evenly thick and stiff, keep cooking for another 2 minutes so the chickpea flour gets cooked through. Also tap the spoon or spatula to drop the mixture stuck to it to the pan. If the mixture is starting to brown, reduce the heat to medium low. You can taste test the mixture at this point carefully, to ensure that there is no raw chickpea flour flavour and adjust salt if needed.
Pour the mixture into the prepared loaf pan or parchment and even it out using a spatula or another parchment if needed. Let it cool, then refrigerate for at least an hour to set.
Remove the set slab from the pan. Slice into cubes. Store in an airtight container refrigerated for up to 4 days. The tofu can leak some moisture while it sits. drain and use.
Fresh Greens + Roasted Veggies all from the Farmers Market + Crispy Chickpea Tofu + Fody Garden Herb Dressing
I am allergic to soy but I eat mainly plant based. Chickpea Tofu is inexpensive & easy to make and a great Soy Tofu alternative!
I used Fody Food’s Garden Herb Dressing & it was like icing on the cake! Most salad dressings contain unhealthy oils, sugars, & fillers - Fody Foods products proudly don’t! Another bonus is that their dressing is FODMAP friendly. It doesn’t contain onion or garlic. Perfect for a first date meal. ( ;
