What is Aquafaba and Why is it Valuable?
For years, the viscous liquid left after cooking chickpeas was simply discarded. However, since the 2015 discovery by French musician Joël Roessel and later popularized by Goose Wohlt, this 'bean water' (or aquafaba, from the Latin aqua and faba) has become a star in vegan and zero-waste cooking. This 'magic' is attributed to its unique composition. As chickpeas cook, they release proteins, starches, and other soluble plant solids into the water. The specific ratio of these compounds gives aquafaba its functional properties, allowing it to mimic egg whites, a feature impossible to achieve with other simple egg substitutes.
How to Use Aquafaba: Creative Culinary Applications
Aquafaba's versatility comes from its ability to be used either unwhipped as a binder or whipped to create a foam. The amount of liquid needed corresponds to a standard egg conversion.
Whipped Applications (Replacing Egg Whites)
To whip aquafaba, use a stand mixer or a handheld electric mixer. For extra stability, add a small amount of cream of tartar.
- Vegan Meringues: Whip aquafaba with sugar and vanilla until it forms stiff, glossy peaks to create classic vegan meringues and pavlovas.
- Chocolate Mousse: Fold whipped aquafaba into melted chocolate for a light, airy, dairy-free chocolate mousse.
- Whipped Cream: Beat aquafaba with powdered sugar and vanilla for a surprisingly fluffy, dairy-free whipped topping.
- Cocktails: Use aquafaba to create a frothy, foamy head on cocktails like a whiskey sour, replacing egg whites.
Unwhipped Applications (Replacing Whole Eggs or Yolks)
Used directly from the can, aquafaba acts as a binder, emulsifier, and thickener.
- Vegan Mayonnaise: Combine aquafaba with oil, a little vinegar or lemon juice, and seasonings to create a creamy, egg-free mayonnaise.
- Baked Goods: Use unwhipped aquafaba as a binder for cookies, brownies, muffins, and cakes. The general rule is 3 tablespoons per whole egg.
- Sauces and Dressings: Thicken soups, stews, or dressings by stirring in some aquafaba for a rich, creamy consistency without dairy.
- Binders: Add it to veggie burgers, falafel mixes, or meat substitutes to help hold ingredients together.
Homemade vs. Canned Aquafaba
Both homemade and canned aquafaba can be used, but there are notable differences.
| Feature | Canned Aquafaba | Homemade Aquafaba |
|---|---|---|
| Consistency | Highly consistent; a gel-like texture perfect for whipping. | Varies greatly depending on chickpea type, cook time, and water ratio. May need reduction to thicken. |
| Reliability | Very reliable for baking and whipping applications. | Can be less reliable, especially for those new to making it from scratch. |
| Convenience | Simply drain and use, requiring minimal effort. | Involves soaking, cooking, and potentially reducing the liquid, taking more time. |
| Potential Concerns | Some cans may contain BPA in the lining, and the liquid often contains added salt. | Eliminates concerns about BPA and added salt, offering more control over ingredients. |
| Cost | Can be more expensive than cooking from dried chickpeas. | More cost-effective over time, especially when buying dried chickpeas in bulk. |
Is Aquafaba Safe to Eat? Health and Storage
Aquafaba is generally considered safe for consumption and a healthy vegan alternative, especially for those with egg allergies. However, a few health and safety points are worth noting:
- Saponins: These compounds, responsible for aquafaba's foaming action, can have an upset stomach effect if consumed in very high, raw amounts, but are not toxic to humans in the concentrations found in cooked chickpea liquid. Cooking and baking also further breaks them down.
- BPA and Canned Goods: As mentioned, if using canned aquafaba, be aware of the potential for BPA from the can lining. Opting for BPA-free or homemade aquafaba is a solution if this is a concern.
- Nutritional Content: It's important to remember that aquafaba is low in protein and calories compared to eggs. While it offers trace minerals from the chickpeas, it is not a nutritionally dense replacement.
For storage, aquafaba can be kept in an airtight container in the refrigerator for up to a week. For longer-term storage, freeze it in ice cube trays for easy, pre-portioned use.
Practical Ways to Reduce Food Waste with Aquafaba
Instead of draining that liquid down the sink, here are some simple ways to incorporate aquafaba into your kitchen routine:
- Freeze it: If you don't need it immediately, freeze the liquid in an ice cube tray. Each cube can be a pre-measured portion for future recipes.
- Add to Hummus: Stir a tablespoon or two into your hummus recipe for a creamier, lighter consistency.
- Whip it into Fluff: Add a dash of vanilla and sugar and whip it into a light, fluffy topping for pancakes or hot cocoa.
- Enrich Sauces: Use it to thicken gravies, soups, or casseroles without dairy, adding a silky texture.
- Create a Vegan 'Egg Wash': Brush it onto pie crusts or pastries before baking to achieve a golden-brown finish.
Conclusion: The Unsung Hero of the Plant-Based Kitchen
The next time you open a can of chickpeas, think twice before letting that liquid disappear down the drain. From elegant meringues to creamy mayonnaise, the culinary potential of aquafaba is vast and can help reduce food waste in your kitchen. Embracing this versatile, humble liquid not only saves resources but also opens up a world of new, delicious possibilities in your cooking and baking. For more tips on how to master this incredible ingredient, refer to this guide from America's Test Kitchen Aquafaba Guide.
