knits by sachi

Healthy Tofu muffins

on January 20, 2015


I love soy beans. It is packed with nutrients and very rich in protein. In Japan, we call it “Hatake no niku”, literally meaning the meat of the field.

I get dried beans, soak them over night and cook the next day. You need to cook 30 minutes to one hour. Soy bean is firm and needs to be boiled quite some time, and remember, do not put any seasoning, especially salt. I found that if you add salt to the cooking water, beans stay firm no matter how long you cook them!

I usually make savory dishes with cooked soy beans, but I tried baking with them the other day. I am quite excited with this recipe because it is so yummy and healthy.

It has no added oil, no egg, no dairy, no salt and is low in sugar. You can go gluten-free if you would like. Moisture come from Tofu. You might find the uncooked mixture less runny than your usual muffin recipes, but the muffins will turn out nice and moist.

Since it isn’t easy to get fresh Tofu in water sold in the Japanese market, I buy long-life Tofu in a box like this. You may have seen it at your local supermarkets. It is sold for £1.60 to £2.00 and is usually found in the Asian food or beans and pulses aisles.


Tofu Muffin recipe

Makes 6
60g cooked soy beans
200g tofu

120g all purpose flour
1 tbsp corn starch
60g light brown Muscovado sugar
1tsp baking powder
1 tbsp toasted sesami (optional)

Pre heat the oven to 180 C.

Mix flour, corn starch, sugar, baking powder and sesami seeds.

Add Tofu as you squashing it with your hand and mix. Mix lightly.

Add soy beans and mix.

Put the mixture into muffin cups and bake in the oven for 20 to 25 minutes.


The muffin has gentle, natural sweetness comes from the Muscovado sugar and has nutty taste of soy beans. It is surprisingly soft and moist.

This one became my favorite of all muffin recipes!

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