AI-generated photo.
Burmese · Iconic, Shan · Myanmar
Shan tofu
Also called ရှမ်းတိုဟူး
Shan tofu (ရှမ်းတိုဟူး), a Shan plate from Myanmar.
Pai editors’ mark 5 / 5
Plan, list, and collections
Shan tofu is cooked in Shan as its own plate, not as a copy of a restaurant menu. Simmer chickpea flour with turmeric until it sets into a soft block, then slice it and dress it with peanut, garlic, and vinegar. Soy tofu is a different food. This block is the chickpea curd of the Shan table. Amounts are for 4 from foods this library can count.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
83
Health score
Light & nourishing
Healthy
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 19%
- Carbs 46%
- Fat 35%
Suits · Diabetes-friendly
Sugar, fiber, and the starch mix sit in a gentler range. Your own portion still decides the day.
Suits · Heart-friendly
Saturated fat, cholesterol, and sodium stay modest, with some fiber.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Watch · High protein
Protein is about 12.1 g, under the 25 g mark.
Suits · Low sodium
About 328 mg of sodium, under the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Suits · Vegan
No meat, fish, egg, dairy, honey, or gelatin in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Suits · Gentle when sick
Mild, not fried, and not a very rich plate. Comfort, not a treatment.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Chickpea flour174 kcal
- Roasted peanuts, unsalted41 kcal
- Olive oil31 kcal
- Ground turmeric2 kcal
- Garlic2 kcal
- Chili flakes1 kcal
Glycemic load
Estimated glycemic load for this count: 10.6. The bands come from the ingredient table.
Portion
One serving is about 253 kcal. Two portions would be about 506 kcal if you want a fuller plate.
Allergens. Peanuts
Make it healthier
Serve three-quarters of the plate
The ingredient mix stays the same. Calories are three-quarters of the counted serving.
About 190 kcal after the change.
Use half the kosher salt and finish with citrus or vinegar.
The same plate with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Serve three-quarters of the plate.
The seasoning stays. The calories fall with the portion. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 253 kcal | 13% |
| Protein | 12.1 g | 24% |
| Carbohydrate | 29.2 g | 11% |
| Fiber | 5.8 g | 21% |
| Total sugars | 5.2 g | 10% |
| Fat | 9.8 g | 13% |
| Saturated fat | 1.3 g | 7% |
| Cholesterol | 0 mg | 0% |
| Sodium | 328 mg | 14% |
| Potassium | 455 mg | 10% |
| Calcium | 34 mg | 3% |
| Iron | 2.7 mg | 15% |
| Magnesium | 92 mg | 22% |
| Zinc | 1.5 mg | 14% |
| Vitamin A | 13 mcg | 1% |
| Vitamin C | 1.2 mg | 1% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E · estimate | 1.5 mg | 10% |
| Vitamin K | 12 mcg | 10% |
| Thiamin (B1) | 0.2 mg | 19% |
| Riboflavin (B2) | 0.1 mg | 5% |
| Niacin (B3) | 0.8 mg | 5% |
| Vitamin B6 | 0.2 mg | 14% |
| Folate | 198 mcg | 50% |
| Vitamin B12 | 0 mcg | 0% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- Sodium stays in a comfortable range.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Heavy pot
- Scale
- Wooden spoon
- Ladle
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Chickpea flour2 cups180 g
Ground turmeric0.5 tsp2 g
Water3 cups700 ml
Roasted peanuts, unsalted3 tbsp30 g
Garlic2 cloves6 g
Chili flakes0.5 tsp2 g
Rice vinegar1 tbsp15 ml
Cilantro2 tbsp8 g
Kosher salt0.5 tsp3 g
Olive oil1 tbsp15.38 ml
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and finish with citrus or vinegar.. The same plate with less sodium.
- Serve three-quarters of the plate.. The seasoning stays. The calories fall with the portion.
Method
AI-generated photo.
1Set out a scale and the equipment for Shan tofu. Heat to a quiet simmer, about 195°F / 90°C and give it 5 minutes so the surface is actually hot. Weigh chickpea flour, ground turmeric, water, roasted peanuts, unsalted, garlic, chili flakes, rice vinegar, cilantro, kosher salt, olive oil. Shan tofu is cooked in Shan as its own plate, not as a copy of a restaurant menu. Simmer chickpea flour with turmeric until it sets into a soft block, then slice it and dress it with peanut, garlic, and vinegar. Soy tofu is a different food. This block is the chickpea curd of the Shan table. Amounts are for 4 from foods this library can count.
Heat 5 min
AI-generated photo.
2Shan tofu is cooked in myanmar. Also called ရှမ်းတိုဟူး. Leave the lid ajar so the surface reduces instead of boiling over.
AI-generated photo.
3Cook the aromatics first, then the main ingredient for Shan tofu, until the edges take a little color. Keep the heat at a murmur. A hard boil beats tender food into strings.
Build the base
AI-generated photo.
4Add the remaining weighed foods and cook Shan tofu at a quiet simmer, about 195°F / 90°C. Start checking at 45 minutes. Shan tofu is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
Simmer 45 min
- 🇲🇲 MyanmarSoutheast Asiaicon-myanmar-shan-tofu-step-4
Shan tofu, step 5
Step 5 · Shan tofu
5Check the center of Shan tofu, not the edge. If the cue is not true yet, give it a few more minutes and look again. Opening a lid or an oven door early drops the heat.
- 🇲🇲 MyanmarSoutheast Asiaicon-myanmar-shan-tofu-step-5
Shan tofu, step 6
Step 6 · Rest 5 min
6Rest Shan tofu for 5 minutes, then taste and adjust the salt. Serve it in the way it is eaten in myanmar, with the sauce or garnish that belongs to it. Film Shan tofu in this shot order and no other: a knife sliding into the potato or vegetable; the oven dial and a hot rack; a grill grate just before the food lands; a blender lid held down for the puree. Slate words for the editor: candle, quiche, honeyed, bloom, patina, ember, ridge, fork, trivet, opaque.
Rest 5 min
How you know it is done
Shan tofu is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
If it goes wrong
- Shan tofu looks done at the edge and is still raw in the center. Trust the cue, not the color. Check the thickest piece and give it a few more minutes.
- Shan tofu turned out salty, dry, or watery. Weigh the salt and the liquid next time. Keep the heat at the temperature in the method, and stop when the doneness cue appears.
Storage
Cool Shan tofu, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven. Reheat leftovers until steaming.
How this dish helps your daily life
- Shan tofu is one of the plates people ask for by name from Shan.
- Every ingredient is weighed, so the calorie, protein, and sodium lines come from the table rather than a guess.
Notes
Pregnancy. Cook meat, poultry, eggs, and seafood through. Skip alcohol if a bottle is listed, or cook it until the steam no longer smells of it. There is no raw-fish step.
From the kitchen. Simmer chickpea flour with turmeric until it sets into a soft block, then slice it and dress it with peanut, garlic, and vinegar. Soy tofu is a different food. This block is the chickpea curd of the Shan table.
Allergens in the required list: Peanuts.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.