Does all tofu have soy? Exploring traditional and soy-free options

October 27, 2025 •

4 min read

Tofu was first created in China over 2,000 years ago using soybeans, but today the culinary landscape offers more variety than ever. For those navigating soy allergies or seeking new flavors, the question of whether all tofu has soy is now more relevant than ever. Thankfully, the answer is no, and the world of plant-based protein has expanded to offer fantastic alternatives.

Quick Summary

This article explores the fundamental ingredients of traditional, soy-based tofu and reveals several delicious and versatile soy-free alternatives, such as chickpea and pumpkin seed tofu, that are available for varied dietary needs.

Key Points

Traditional vs. Soy-Free: Traditional tofu is made from coagulated soy milk, while soy-free alternatives are created from other legumes, seeds, or grains.
Chickpea Tofu Origin: Known as Burmese or Shan tofu, chickpea tofu is made from cooked chickpea flour and water, offering a denser texture than soy tofu.
Diverse Ingredients: Soy-free 'tofu' can also be made from ingredients like fava beans, pumpkin seeds, and lentils, each providing a unique flavor and texture.
Unique Textures: Soy-free tofus do not perfectly mimic soy tofu; for example, chickpea tofu is denser, while pumpkin seed tofu is creamier and nutty.
Easy Homemade: Making soy-free tofu, especially chickpea tofu, can be a simple culinary project at home with common kitchen ingredients.
Allergy-Friendly: The rise of these alternative proteins provides safe and delicious options for individuals with soy allergies.
No Pressing Required for All: Some soy-free varieties, like chickpea tofu, do not require pressing after setting, simplifying preparation.

The Foundation of Traditional Tofu: A Soy-Based Staple

At its core, traditional tofu is a product of coagulated soy milk, much like cheese is made from dairy milk. The process begins by soaking and grinding soybeans, boiling the mixture, and then straining it to separate the liquid (soy milk) from the solid pulp (okara). A coagulant is then added to the soy milk to curdle the proteins, which are subsequently pressed into blocks of varying firmness.

The choice of coagulant affects the tofu's mineral content and texture. Common examples include:

Calcium sulfate: This natural mineral creates a smooth, tender tofu that is rich in calcium.
Magnesium chloride (nigari): A dried liquid remaining after salt is removed from seawater, it produces a slightly firmer, more delicate tofu.
Glucono delta-lactone (GDL): An acidulant used to produce silken tofu with a smooth, custard-like texture.

The amount of water pressed out of the curds determines the final product's firmness, ranging from soft and silken to extra-firm.

The Rise of Soy-Free Alternatives

While the original form of tofu is intrinsically linked to soy, modern culinary innovation has led to the creation of excellent soy-free alternatives. These are especially valuable for individuals with soy allergies or those simply looking to diversify their protein sources. The most notable of these alternatives is a centuries-old Burmese food, proving that the concept of 'bean curd' extends beyond just soybeans.

Chickpea Tofu (Burmese Tofu)

Also known as Shan tofu, chickpea tofu is a staple of Burmese cuisine that pre-dates the recent demand for soy-free products. Instead of coagulating a 'milk' from chickpeas, it is typically made by cooking chickpea flour and water together until the mixture thickens into a polenta-like paste. The paste is then poured into a mold and allowed to set as it cools.

Texture and Flavor: Chickpea tofu has a denser, more consistent texture than most soy tofu, lacking the spongy quality. Its flavor is mildly savory and distinctly chickpea, making it a delicious ingredient in its own right.
Culinary Uses: Unlike soy tofu, which must be pressed, chickpea tofu is ready to use once set. It can be fried until crispy, used in stir-fries, added to curries, or served in traditional Burmese salads.

Fava Bean Tofu

Using a method similar to traditional tofu production, fava bean tofu is made by isolating the protein and separating the starch from soaked fava beans. This process results in a very firm, bouncy tofu that closely mimics the texture of extra-firm soy tofu.

Texture and Flavor: It offers a dense, meaty texture that can hold up well to frying, grilling, or braising. It carries a mild, earthy fava bean flavor.
Benefits: Brands like Big Mountain Foods have created fava bean tofu with an impressive nutritional profile, high in protein and low in carbs.

Pumpkin Seed Tofu (Pumfu)

For a truly unique flavor, pumpkin seed tofu (or Pumfu) is an indulgent, high-protein alternative. Made from raw, hulled pumpkin seeds, the process is similar to making soy tofu, including soaking, blending, straining, and heating to form curds.

Texture and Flavor: Pumfu is firm yet creamy, with a rich, nutty, and aromatic flavor. When seared, it develops a flavorful, crispy exterior.
Culinary Uses: Its rich taste makes it a great standalone protein, especially when pan-fried, baked, or crumbled.

Other Soy-Free Varieties

Beyond these main players, other ingredients can also be used to create tofu-like products:

Lentil Tofu: Made from ground lentils, this can create a soft to silken textured tofu, perfect for scrambles or desserts.
Hemp Heart Tofu: High in protein and healthy fats (including omega-3s), hemp heart tofu offers a chewy yet creamy texture and a nutty flavor.
Sunflower Seed Tofu: This results in a softer, creamier tofu that works well for spreads or creamy sauces.

Comparison of Tofu Types


Type	Primary Ingredient	Typical Texture	Flavor Profile	Best For
Traditional Tofu	Soybeans	Silken to extra-firm, spongy	Neutral, absorbent	Stir-fries, scrambles, soups, grilling, desserts
Chickpea Tofu	Chickpea flour	Dense, firm, polenta-like	Mild, savory chickpea	Frying, curries, salads, roasting
Fava Bean Tofu	Fava beans	Bouncy, meaty, extra-firm	Earthy, mild fava bean	Grilling, baking, braising
Pumpkin Seed Tofu	Hulled pumpkin seeds	Firm, creamy, rich	Nutty, aromatic	Pan-searing, standalone protein, sauces
Lentil Tofu	Lentils	Soft, delicate, silken	Mild, savory lentil	Scrambles, dressings, pureed dishes

Choosing the Right Tofu for Your Plate

Ultimately, the best tofu for you depends on your dietary needs and culinary goals. If you have a soy allergy or sensitivity, the soy-free options are a clear choice. If you're simply looking to expand your flavor palette, experimenting with chickpea, fava bean, or pumpkin seed tofu can add exciting new dimensions to your meals.

Whether you stick with the classic soy version or branch out into a world of bean and seed-based alternatives, the versatility of these plant-based proteins ensures there is a perfect 'tofu' for every dish. This growing market for non-soy options means that everyone can enjoy the textural and culinary benefits of this ancient food.

Conclusion

While traditional tofu has been made from soybeans for thousands of years, the notion that all tofu contains soy is incorrect. The development and popularization of soy-free alternatives, such as those made from chickpeas, fava beans, and pumpkin seeds, provide fantastic options for people with soy allergies and those who simply want to explore different plant-based proteins. Each alternative offers a unique flavor and texture profile, allowing for great culinary variety. With the availability of both traditional soy and creative soy-free 'tofu,' there is a rich world of flavors and textures to explore.

For more information on soy-free protein alternatives, consider exploring resources such as VegNews, which regularly covers this topic.

Frequently Asked Questions

Traditional tofu is made from three primary ingredients: soybeans, water, and a coagulant such as calcium sulfate or magnesium chloride.

No, Burmese tofu (or Shan tofu) is a soy-free alternative made by cooking a paste of chickpea flour and water, resulting in a denser, polenta-like texture.

Yes, some companies offer commercially produced soy-free tofu made from ingredients like fava beans (Fava Bean Tofu) or pumpkin seeds (Pumfu), available in grocery stores.

Pumpkin seed tofu has a rich, nutty, and slightly aromatic flavor. It offers a creamy yet firm texture that is distinct from both soy and chickpea tofu.

Yes, soy-free tofu made from ingredients like chickpeas, fava beans, or seeds is a perfect alternative for those with soy allergies, providing a safe way to enjoy a tofu-like product.

Cooking methods vary by type. Chickpea tofu is great for frying or adding to curries. Fava bean tofu can be grilled or braised. Pumpkin seed tofu is excellent when pan-seared or used as a standalone protein.

Yes, many soy-free tofu alternatives are relatively easy to make at home using ingredients like chickpea flour, lentils, or soaked seeds. Recipes can be found from home cooking blogs like Mary's Test Kitchen.