Fava Bean Tofu: A Soy-Free Alternative

Tofu is trendy, but it isn't for everyone, mainly due to the soy content in most packaged varieties. This easy recipe will show you how to make tofu from fava beans. You are going to love this soy-free alternative to traditional tofu.

Fava beans are nutritious and high in protein, yet low in calories and fat. They also contain folate, a B vitamin that supports cognitive and nerve health. The mild flavor of these beans makes fava bean tofu a versatile substitute for soy tofu in most recipes. This allergy-friendly tofu recipe is great for stir-fries and pairs well with your favorite sauces and seasonings.

What are fava beans?

Fava beans are a broad, flat legume. They are typically eaten in Middle Eastern, African and Mediterranean cuisines but can be found all over the world. Other common names for this bean include broad bean, field bean, horse bean and tic bean. These beans are used in many types of recipes, but especially soups and stews, salads and side dishes.

Fava beans are considered healthy and nutritious. They are low in calories, carbs and fat, yet boast a high fiber, protein and folate content. They also contain iron, potassium and calcium, among other important vitamins and minerals. These beans are high in manganese and copper, two nutrients that support bone health. Plus, they are full of antioxidants, which support healthy aging, cell health and more.

Note: Although fava beans are allergen-friendly to those with gluten and soy sensitivity, they should not be eaten raw—only cooked—by those who lack an enzyme called G6PD.

Which is the best type of bean for tofu?

Of course, the best-loved and most well-known type of tofu is made from soybeans. Truth be told, though, almost any type of bean can be used for tofu. You can make tofu with dried chickpeas, lentils, split peas or black beans. It really is a matter of preference, but if high protein is what you are looking for, fava bean tofu is a great choice.

What are the best ways to cook fava bean tofu?

There are a couple of ways to cook this soy-free tofu. Pan fried, air fried or baked on a sheet pan are the easiest and most successful methods. For pan frying, be aware that the fava bean tofu can get crumbly if you move it too much before it gets a crispy exterior. But I choose pan frying every time because it is easy to make a sauce in the same pan as the tofu. If you are worried about crumbling, pop your tofu in the air fryer or oven, where it will get crispy quickly, and use your fry pan to make the sauce for your tofu afterward.

Fava Bean Tofu Recipe

This recipe has just a few ingredients, and most are pantry items. While the recipe has several steps in preparation, it is easy enough for most intermediate cooks. This recipe makes 4 servings.

Ingredients

Tofu
8 oz. dried, split fava beans
16 oz. water
½ tsp salt
2 tbsp corn starch (optional) for coating the tofu before frying

Sauce
2 tbsp extra virgin olive oil
1 tbsp pure maple syrup
2 tbsp gluten-free tamari
4 green onions, white and green parts, chopped
½ tsp garlic powder
½ cup water

Preparation

• Put the dried, split fava beans in a bowl and cover with water for 8-12 hours or overnight in the refrigerator.
• Drain and rinse the soaked fava beans several times.
• Place fava beans, water and salt in a high-speed blender. Blend until the mixture is smooth and has the consistency of pancake batter.
• Heat a nonstick saucepan over medium heat and pour the fava bean batter into the pot. Cook for about 7 minutes, stirring constantly. The batter will get lumpy and start cooking like scrambled eggs first, but as you stir, it will start to look more like mashed potatoes.
• Pour into a small square or rectangle glass container and flatten the top with a spatula. Chill in the fridge for at least 2 hours until firm.
• Once the tofu is solid, flip the container upside down onto a cutting board and tap out the fava tofu. Carefully cut it into cubes of desired size.

Prepare for serving

• Toss the cubed tofu with cornstarch.
• In a wide, deep skillet, heat the oil over medium heat. When the pan is hot, carefully place the cubes of fava tofu in a single layer. Cook for 3-5 minutes without moving the tofu, then flip the cubes over with tongs to get an even golden color and crisping on each side.
• Once the tofu is crispy on one side, you can add half the green onions and the garlic powder to the tofu. Cook the garlic-seasoned tofu and onions for about 10 more minutes, moving only occasionally to prevent sticking or burning.
• In a cup, mix the water, tamari and pure maple syrup. Then add the mix to the pan with the tofu. Cook for 5 minutes, stirring often until the sauce is thickened.
• Serve with rice. Add the remaining green onions for garnish.

Nutritional values per serving

Tofu only
Calories: 193
Carbohydrates: 33 g
Protein: 15 g
Fat: 1 g
Sodium: 304 mg
Potassium: 602 mg
Fiber: 14 g
Sugar: 3 g
Vitamin A: 18 mcg
Vitamin C: 1 mg
Calcium: 62 mg
Iron: 4 mg

Sauce only
Calories: 86
Carbohydrates: 5 g
Protein: 1 g
Fat: 7 g
Sodium: 507 mg
Potassium: 68 mg
Fiber: 0.4 g
Sugar: 3 g
Vitamin A: 72 mcg
Vitamin C: 2 mg
Calcium: 17 mg
Iron: 0.5 mg

Full recipe with cornstarch
Calories: 294
Carbohydrates: 42 g
Protein: 16 g
Fat: 8 g
Sodium: 811 mg
Potassium: 670 mg
Fiber: 15 g
Sugar: 7 g
Vitamin A: 90 mcg
Vitamin C: 3 mg
Calcium: 79 mg
Iron: 4 mg

All nutritional information is based on third-party calculations and is only an estimate. Each recipe and nutritional value will vary depending on the brands you use, measuring methods and portion sizes.

Tips for success

• This tofu is not as spongy as a traditional soy-based tofu. It will crumble if you are not gentle with it. That is why you must take your time while pan frying and let it develop an outer crust.
• If you prefer to cook without cornstarch, I recommend air frying or cooking this fava tofu on a sheet pan. The cornstarch really makes a difference with the crumble factor by creating a crisp exterior that prevents breaking. If you air fry or cook on a sheet pan, the tofu will require less movement during the cooking process, so the cornstarch may not be necessary.
• Be aware, this does not taste or feel exactly like the tofu you are used to. It reminds me of a moist polenta. This vegan and soy-free tofu alternative is not the same as traditional tofu but is delicious.
• You can make your tofu ahead of time and store it in the refrigerator, then make the sauce and rice just before serving. Enjoy your tofu within 3-5 days for the best quality.  

Does fava bean tofu get you enough folate?

Fava beans contain a good amount of folate, and they make a delicious tofu, but supplements offer a more consistent way to obtain your B vitamins and support healthy aging. A study found that the nutritional values of fava beans can vary greatly based on where they are grown, and different cooking methods can also affect the nutrition. A dietary supplement with a standardized amount of folic acid in each daily dose is a reliable way to ensure you meet your body's needs on a consistent basis.

References

• Mayer Labba IC, et al. "Nutritional and antinutritional composition of fava bean (Vicia faba L., var. minor) cultivars." Food Research International. February 2021. https://www.sciencedirect.com/science/article/pii/S0963996920310632
• Taskozhina G, et al. "The Manganese–Bone Connection: Investigating the Role of Manganese in Bone Health." Journal of Clinical Medicine. August 2024. https://www.mdpi.com/2077-0383/13/16/4679
• "Broadbeans (fava beans), mature seeds, raw, 1 cup." University of Rochester Medical Center. https://www.urmc.rochester.edu/encyclopedia/content?contenttypeid=76&contentid=16052-1
• "Fava beans, cooked." U.S. Department of Agriculture. October 2024. https://fdc.nal.usda.gov/food-details/2707367/nutrients
• "Glucose-6-phosphate dehydrogenase deficiency." MedlinePlus. April 2023. https://medlineplus.gov/genetics/condition/glucose-6-phosphate-dehydrogenase-deficiency/