Aquafaba: A Versatile Vegan Ingredient

In recent years, a versatile and revolutionary ingredient has emerged, capturing the attention of vegans, people with food allergies, and experimental cooks: aquafaba. It has the ability to mimic the properties of eggs in various preparations, such as desserts, sauces, and baked goods. The word “aquafaba” comes from the Latin and means “bean water,” which gives us a clue about its origin. In this article, we will explore how aquafaba is obtained, its uses, nutritional benefits, and frequently asked questions.

Index:

• How is aquafaba obtained?
• What are the culinary uses of aquafaba?
• Can aquafaba be made with other legumes?
  
• Is aquafaba safe for people with food allergies?
  
• Can vegans consume aquafaba?
  
• What are the nutritional benefits of aquafaba?
  
• How many calories does aquafaba contain?
  
• Can aquafaba be used as an egg replacer in recipes?
   
• How should aquafaba be stored and how long does it last?
  
• Does aquafaba have a distinctive flavor or aroma?
   
• Where can I buy aquafaba? 
• Are there alternatives to aquafaba for substituting eggs in vegan recipes?
   
• Can aquafaba be frozen?
   
• What popular recipes can be made with aquafaba?
  

How is aquafaba obtained?

Aquafaba is primarily obtained from chickpeas, either canned or cooked in water. Next, I’ll explain how to obtain aquafaba from both.

1. Canned chickpea aquafaba: When you open a can of chickpeas, you’ll notice a liquid inside. That liquid is aquafaba. To obtain it, simply pour the contents of the can into a strainer to separate the chickpeas from the liquid. The remaining liquid is aquafaba, ready to be used in your recipes.
2. Homemade chickpea aquafaba: to make your own aquafaba, you’ll need dry chickpeas. First, rinse and soak the dry chickpeas overnight or at least 8 hours. Then, rinse them again and place them in a large pot with fresh water. Cook the chickpeas over medium heat for about 1-2 hours or until tender. During cooking, foam will form and you’ll see a viscous liquid on the surface. That liquid is the aquafaba. Once the chickpeas are cooked, drain them and reserve the liquid for use in your recipes.
   

Keep in mind that the consistency can vary depending on the brand of canned chickpeas or how the chickpeas are cooked. Some aquafaba may be thicker than others, which can affect its performance in recipes. Therefore, you may need to adjust the amounts based on the consistency you are using.

What are the culinary uses of aquafaba?

Aquafaba is an incredibly versatile ingredient that can be used in a wide variety of culinary creations. Here are some things you can do with it:

1. Meringues: Whipped aquafaba can be used to make vegan meringues, both classic dry meringues and Swiss or French-style meringues. Simply add sugar and beat the aquafaba until stiff peaks form.
   
2. Macarons: These delicate and colorful French pastries can also be made with aquafaba instead of egg whites. Aquafaba can create the airy texture and crispy crust that macarons are known for.
   
3. Mousse and creams: Whipped aquafaba can be used as a base for vegan mousses and creams. By adding melted chocolate or cocoa powder, you can create a delicious vegan chocolate mousse. You can also add other flavors, such as fruits or vanilla, to create different variations.
   
4. Ice cream: Aquafaba can be the secret to creamy, dairy-free ice cream. By whipping aquafaba and combining it with ingredients like coconut milk, sugar, and your favorite flavors, you can create a perfect vegan ice cream base.
   
5. Cakes, breads, and cookies: Aquafaba can be used as a binder in vegan cakes, breads, and cookies. It can help create a moist and fluffy texture in cakes, and it can be used as an egg replacer to bind ingredients in cookies.
   
6. Vegan mayonnaise: Aquafaba can be used as a base for vegan mayonnaise. By blending it with oil, vinegar, mustard, and other seasonings, you can create a creamy and delicious egg-free mayonnaise.
   
7. Egg replacer in recipes: Aquafaba can be used as an egg substitute in a wide variety of recipes. You can use it to replace eggs in different types of batters, for breading, as a binder in homemade vegan burgers, or as an ingredient in any recipe that calls for eggs.
   

These are just a few ideas of what you can do with aquafaba, but the possibilities are truly endless. Next time you have a can of chickpeas, don’t throw away the liquid, use it to experiment and create delicious dishes!

Can aquafaba be made with other legumes?

Yes, besides chickpeas, aquafaba can be made from other legumes, although the results may vary slightly. Below, I’ll provide information on some additional legumes and how they compare in terms of flavor, texture, limitations, and recipes where they can be beneficial.

1. White bean aquafaba:
   

• Flavor: It also has a neutral taste, but may have a slight hint of white beans, which is mild and slightly earthy.
  
• Texture: White bean aquafaba has a similar texture to chickpea aquafaba, being viscous and gelatinous, and can be whipped to create a foam.
  
• Recipes: It can be used in recipes similar to those using chickpea aquafaba, such as meringues, mousses, and baked goods. It can also be used as an egg replacer in omelets and pancakes.
  
• Limitations: Similar to other legumes, there may be some differences in foaming and gelling properties compared to chickpea aquafaba, requiring recipe adjustments due to potential variations in protein and starch content. This might also require a slightly longer whipping time to achieve the desired foam.
  

2. Black bean aquafaba:

• Flavor: It might have a slightly stronger, earthier taste compared to chickpea aquafaba.
  
• Texture: Black bean aquafaba has a similar texture to chickpea aquafaba, being viscous and gelatinous.
  
• Recipes: It’s primarily used in recipes where a darker color isn’t an issue, such as brownies, chocolate cookies, and other cocoa-rich baked goods.
  
• Limitations: Due to its stronger flavor, it may not be suitable for all recipes that require a neutral taste. It’s recommended to taste and adjust recipes as needed. Additionally, it may have a darker color than chickpea aquafaba, which can affect the appearance of certain dishes.
  

3. Red bean aquafaba:
   

• Flavor: It has a slightly earthy and sweeter taste compared to other aquafabas. It also has a slightly different color.
  
• Texture: Red bean aquafaba has a similar texture to chickpea aquafaba, being viscous and thick.
  
• Recipes: It’s primarily used in sweet recipes like mousses, cakes, and ice cream, and as an egg replacer in baked goods. It can also be added to sauces and dressings to thicken and improve texture.
  
• Limitations: Due to its stronger flavor, it may not be suitable for all recipes that require a neutral taste. It’s recommended to taste and adjust recipes as needed.
  

4. Lentil aquafaba:
   

• Flavor: It has a mild, earthy flavor, although some may find it slightly more bitter compared to other aquafabas. However, the lentil flavor is less pronounced than red or black beans.
  
• Texture: It tends to be thinner and less viscous compared to other aquafabas.
  
• Recipes: It’s primarily used in savory recipes like vegan mayonnaise, salad dressings, and as an egg replacer in savory baked goods like pastries and quiches.
  
• Limitations: Due to its stronger flavor, lentil aquafaba may not be suitable for all recipes that require a neutral taste. Its thinner texture might not work as well in recipes requiring a stable foam.
  

Is aquafaba safe for people with food allergies?

Aquafaba is generally considered safe for individuals with food allergies. As it’s derived from the cooking liquid of legumes, it’s naturally free of common allergens such as dairy, eggs, gluten, and soy, making it a versatile ingredient for those with dietary restrictions.

However, it’s important to note that some people may have specific allergies to legumes, including chickpeas. In such cases, it wouldn’t be suitable. Therefore, if you have food allergies, it’s always important to read the labels on canned products or consult with a doctor or nutritionist before consuming it.

Additionally, if you plan on making your own aquafaba, ensure that the chickpeas haven’t been cross-contaminated with allergens during processing. Some brands may use equipment that also processes allergens, which could lead to cross-contamination. Therefore, it’s important to research and choose reliable brands that adhere to food safety standards.

Can vegans consume aquafaba?

Yes, aquafaba is suitable for vegans. In fact, it’s become a very popular ingredient in vegan cooking as an egg replacer due to its plant-based origin. As a plant-based ingredient, it contains no animal products, making it ideal for those following a vegan diet.

In addition to being vegan-friendly, it’s also suitable for vegetarians, those following a gluten-free or dairy-free diet. As a versatile ingredient, it allows for a wide variety of traditionally egg-based recipes, such as meringues, macarons, mousses, whipped creams, and many more, without using any animal products.

What are the nutritional benefits of aquafaba?

Aquafaba is not only a versatile ingredient but also offers some nutritional advantages, making it an attractive option for vegans, vegetarians, and health-conscious consumers. Let’s explore some of its nutritional benefits:

1. Low in calories: It’s low in calories, making it a great choice for those looking to reduce their calorie intake. With approximately 3-5 calories per tablespoon (15ml), it’s a lighter alternative to incorporate into recipes.
   
2. Saturated fat free: It’s completely free of saturated fat, which is linked to an increased risk of heart disease. By using aquafaba instead of eggs or other high-saturated-fat ingredients, you can reduce your saturated fat intake.
   
3. Cholesterol-free: It’s cholesterol-free, making it a healthy alternative to eggs, especially for those watching their cholesterol or following a vegan or vegetarian diet.
   
4. Protein and fiber source: Aquafaba offers a modest amount of protein and fiber, contributing to a balanced diet. Protein is vital for growth and repair, and fiber aids digestion and can help control appetite.
   
5. Vitamins and minerals: While not a significant source, aquafaba does contain small amounts of nutrients such as iron, zinc, magnesium, potassium, folate, and some B vitamins. These micronutrients are important for various bodily functions, including red blood cell production, muscle health, and blood pressure regulation.
   

While aquafaba offers some nutritional benefits, it’s worth remembering that whole legumes provide a more complete nutritional profile. To get the most out of your diet, include whole legumes regularly.

How many calories does aquafaba contain?

The calorie content can vary slightly depending on the legume and preparation method. Generally, it’s considered very low in calories. A typical serving of chickpea aquafaba, around 3-4 tablespoons (45-60ml), contains approximately 15-20 calories. This makes it a great choice for those looking to reduce their calorie intake.

Can aquafaba be used as an egg replacer in recipes?

Yes, aquafaba can be used as an egg replacer in many recipes. Its foaming and emulsifying properties allow it to perform similar functions to egg whites in various culinary preparations.

1. Whipped egg white substitute: Aquafaba can be whipped into stiff peaks and used as a substitute for whipped egg whites in recipes like meringues, macarons, mousses, and sponge cakes. As a general rule, about 3 tablespoons of aquafaba can replace one egg white.
   
2. Baking substitute: Aquafaba can be used as an egg replacer in many baked goods like cakes, muffins, cookies, breads, and biscuits. It provides moisture and helps bind ingredients together. As a general rule, 2-3 tablespoons of aquafaba can replace one egg.
   
3. Binder in recipes: Aquafaba can be used as a binder in recipes where eggs are used as a binding agent, such as veggie burgers, meatballs, or empanadas. Typically, 2-3 tablespoons of aquafaba can replace one egg.
   

It’s important to note that the amount of aquafaba needed to replace an egg can vary depending on the recipe and desired outcome. As a general guideline, 3 tablespoons of aquafaba can be used to replace one egg. However, it’s recommended to experiment and adjust the amount based on the specific recipe’s needs.

While aquafaba offers a versatile alternative to eggs, it’s important to recognize that it does not provide the same flavor profile. It may not be suitable for recipes where egg flavor is a key component, such as soufflés. However, it can effectively mimic the binding and structure provided by eggs in many other recipes.

How should aquafaba be stored and how long does it last?

Aquafaba can be refrigerated for several days. For optimal storage, follow these simple steps:

1. Cooling: After cooking the legumes and obtaining the aquafaba liquid, allow it to cool to room temperature before transferring it to a suitable container for storage.
   
2. Storage: Transfer to an airtight container, like a glass jar or a plastic container with a tight-fitting lid. Make sure the container is clean and dry
   
3. Refrigeration: For optimal freshness, refrigerate the container within 2 hours of preparation.

Shell Life: Generally, it can be stored in the refrigerator for 4-7 days. However, the exact shelf life can vary based on factors like the freshness of the legumes and storage conditions. If it develops an off smell or appearance, discard it.

Freezing: To extend its shelf life, you can freeze it. Pour the aquafaba into ice cube trays and freeze. Once frozen, transfer the cubes to an airtight bag or container and store in the freezer. It can last up to 3 months. Upon thawing, it may separate slightly, simply mix it gently before using.

Does aquafaba have a distinctive flavor or aroma?

Aquafaba itself does not have a distinctive flavour or aroma. Its flavour is fairly neutral and its aroma is mild. However, it may contain a slight reminiscence of the flavour and aroma of legumes used in its cooking, such as chickpeas or beans. It is important to note that the flavour and aroma are generally not noticeable when used as an ingredient in recipes, as it tends to take on the flavours and aromas of the other ingredients in the preparation.

When used as an egg substitute in both sweet and savory recipes, its primary function is to provide the necessary thickening and binding properties without imparting a dominant flavor or aroma to the final dish. Therefore, it is valued for its ability to emulsify, foam, and create textures similar to eggs without significantly affecting the recipe’s flavor.

Where can I buy aquafaba?

Can be purchased it in various locations, depending on your location and availability. Here are some common options:

1. Supermarkets: Large supermarkets or local stores might sell canned or tetra-pack aquafaba. Check the natural foods, organic foods, or legume sections
   
2. Health food stores: Specialty health food, organic, or vegan stores often carry aquafaba. Check local businesses that focus on these products.
   
3. Online stores: Many online stores sell aquafaba. You can search popular e-commerce platforms or websites specializing in vegan and vegetarian products.
   
4. Homemade aquafaba: Make your own aquafaba by saving the liquid from a can of chickpeas or the cooking water from chickpeas you’ve cooked yourself.
   

Are there alternatives to aquafaba for substituting eggs in vegan recipes?

Absolutely! There are many great egg replacements for vegan baking and cooking. Let’s explore ten popular options and some recipes where they shine:

1. Ripe banana: Mashed banana acts as a binder and adds moisture. It can replace eggs in many baked goods like pancakes, muffins, and cakes. About 1/4 cup of mashed banana equals 1 egg.
   
2. Applesauce: Like banana, applesauce acts as a binder and adds moisture to recipes. It works well in breads, cakes, brownies, and cookies. 1/4 cup of applesauce equals 1 egg.
   
3. Vegan yogurt: Soy, almond, or coconut yogurt makes a great egg replacer in recipes that need moisture and tenderness. It’s perfect for cakes, brownies, muffins, and quick breads. Use 1/4 cup of vegan yogurt for each egg.
   
4. Tofu: Silken or firm tofu, when blended or mashed, can add texture and moisture to recipes. It’s great for omelets, scrambles, fillings, and savory pies. About 1/4 cup of blended tofu equals 1 egg.
   
5. Pumpkin or sweet potato puree: Both add moisture and tenderness to baked goods like breads, cakes, and brownies. Use 1/4 cup of puree to replace 1 egg.
   
6. Baking soda and vinegar: When mixed together, baking soda and vinegar create a chemical reaction that helps baked goods rise and become fluffy. This mixture can be used as an egg replacer in recipes like cakes and breads. Use 1 teaspoon of baking soda and 1 teaspoon of apple cider vinegar for every egg you replace.
   
7. Flaxseed meal: Ground flaxseed mixed with water forms a gel, often called a flax egg. This gel acts as a binder and is great for breads, cookies, brownies, muffins, and pancakes. Mix 1 tablespoon of ground flaxseed with 3 tablespoons of water to replace 1 egg.
   
8. Chickpea flour: Chickpea flour mixed with water is a versatile option for savory recipes like omelets, burgers, and meatballs. Mix 2 tablespoons of chickpea flour with 3 tablespoons of water to replace each egg.
   
9. Ground chia seeds: Similar to flaxseed meal, chia seeds add moisture and act as a binder, making them great for breads, cookies, and energy bars. Mix 1 tablespoon of ground chia seeds with 3 tablespoons of water to replace 1 egg.
   
10. Plant-based milk: Plant-based milk, such as almond, soy, or oat milk, can add moisture to recipes and help bind dry ingredients together. It works well in pancakes, crepes, and puddings.
    

Keep in mind that the quantity and specific egg substitute you use can vary from recipe to recipe. It’s always a good idea to experiment and adjust the proportions to achieve your desired results.

Can aquafaba be frozen?

Indeed, aquafaba can be frozen. While it may experience a slight change in texture, becoming slightly thinner upon thawing, this generally doesn’t impact its effectiveness as an egg substitute in most recipes.

If you want to freeze aquafaba, I recommend following these steps:

1. Let the aquafaba cool to room temperature.
   
2. Drain the liquid from the chickpeas into a freezer-safe container. Transfer to a freezer-safe container. You can use freezer bags or ice cube trays if you prefer smaller portions.
   
3. For easy portioning, pour the aquafaba into ice cube trays. Cover with plastic wrap and freeze until solid.
   
4. When using freezer bags, seal them tightly to ensure an airtight seal. This will help prevent freezer burn and maintain the quality of the aquafaba.
   
5. Put the container in the freezer and let it freeze for several hours until it’s completely solid.
   

When thawing, you may need to gently shake or stir to restore its original consistency. Be aware that after thawing, you may not get exactly the same foaming or binding results as with fresh aquafaba. However, it should still work well as an egg replacer in many recipes.

Remember, once thawed, aquafaba cannot be refrozen, so it’s best to use it all at once or measure out the amounts you need before freezing.

What popular recipes can be made with aquafaba?

The possibilities are endless when using aquafaba as an egg substitute. Here are a few popular recipe ideas:

1. Vegan meringue: By whipping aquafaba, a vegan meringue can be created that closely resembles traditional meringue. Adding sugar and vanilla during the whipping process will result in a sweet and fluffy meringue that can be baked to achieve a crispy crust and a soft center.
   
2. Vegan mousse: By adding melted chocolate and other flavorings to whipped aquafaba, you can create a delicious and creamy vegan mousse. The whipped aquafaba provides the mousse with a light and airy texture.
   
3. Vegan mayonnaise: By emulsifying aquafaba with vegetable oil and your favorite seasonings, you can create a delicious and creamy vegan mayonnaise. The natural properties of aquafaba make it ideal for achieving a texture that closely resembles traditional mayonnaise.
   
4. Vegan macarons: Macarons are known for their delicate and crunchy texture. Aquafaba is used to make the meringue base. It’s then mixed with almond flour and sugar to create the famous shells of vegan macarons.
   
5. Vegan baked goods: Aquafaba is a great egg substitute for creating light and fluffy vegan cakes, breads, and muffins. It helps bind the ingredients together and provides a structure similar to traditional baked goods.
   

These are just a few of the popular recipes you can make with aquafaba. The versatility of this ingredient allows you to explore and adapt many different recipes