Are You Supposed to Drain Canned Chickpeas? A Complete Guide

According to The Bean Institute, draining and rinsing canned beans can reduce their sodium content by up to 41%. Understanding this simple fact is key to knowing whether you are supposed to drain canned chickpeas for your specific culinary goals.

Quick Summary

The decision to drain canned chickpeas depends on your recipe and health goals. Draining improves flavor and texture, while the liquid can be used for thickening and as a vegan egg substitute.

Key Points

• Drain for Less Sodium: Draining and rinsing canned chickpeas can reduce their sodium content by as much as 41%, a significant benefit for managing salt intake.

• Rinse for Better Texture and Flavor: Rinsing removes the starchy, salty canning liquid, resulting in a cleaner flavor and a firmer texture, ideal for salads and roasting.

• Save Aquafaba for Vegan Cooking: The liquid, known as aquafaba, is a powerful vegan egg substitute that can be whipped into foams for meringues, mousse, or used as a binder.

• Keep Liquid for Creamy Hummus: When making hummus, adding some of the aquafaba can create an exceptionally smooth, creamy, and airy texture.

• Consider Your Recipe's Needs: The decision to drain or save the liquid is determined by the dish; drain for crispy or fresh applications, save for creamy or baked goods.

• Freeze for Future Use: Leftover aquafaba can be frozen in an ice cube tray for easy storage, preserving its whipping capabilities for later use.

The Truth About Canned Chickpea Liquid

Canned chickpeas are a versatile and budget-friendly pantry staple, but the cloudy liquid they are packed in, known as aquafaba, often causes confusion. Is it waste to be discarded or a secret ingredient to be saved? The truth is, it's both. Aquafaba is essentially the starchy byproduct of cooking chickpeas under pressure inside the can, and it contains water, salt, and soluble plant solids that have leached from the beans during the canning process. Understanding its properties is the first step in deciding its fate.

When You Should Always Drain and Rinse

There are several compelling reasons to drain and rinse your canned chickpeas, particularly if your recipe requires a clean flavor profile and a specific texture.

Reducing Sodium Content

One of the most important reasons to drain and rinse is to reduce sodium. Canned foods often contain high levels of salt for preservation and flavor. Research has shown that draining canned beans can remove approximately 36% of the sodium, while a thorough drain and rinse can remove up to 41%. This is a crucial step for anyone managing their sodium intake for health reasons or for a recipe that doesn't call for the high salt content.

Improving Flavor and Texture

The packing liquid can impart a metallic or overly salty taste to your dish. Rinsing the chickpeas thoroughly removes this residual flavor, allowing the natural, nutty taste of the chickpeas and the other ingredients to shine through. Furthermore, the starchy gel can create a slick or slimy mouthfeel that is undesirable in many dishes, such as salads or roasted snacks. Rinsing ensures a firmer, cleaner texture.

Recipes that Benefit from Draining and Rinsing

• Salads: For a fresh, vibrant chickpea salad, rinsing removes the starchy gel that would otherwise make the dressing cloudy and the texture slick. The chickpeas will have a firmer, more appealing texture. This is especially true for delicate dressings where the balance of flavors is key.
• Crispy Roasted Chickpeas: To achieve a crispy, crunchy snack, it is essential to drain and dry the chickpeas completely before roasting. Any residual moisture or aquafaba will steam the chickpeas instead of browning them, resulting in a soggy texture. The drier the beans, the crispier the result.
• Curries and Soups (with careful seasoning): For dishes where you want precise control over the salt level, draining and rinsing is the way to go. It prevents the dish from becoming too salty from the canning liquid, allowing you to build the flavors of your broth or curry from scratch.

When You Should Save the Liquid (Aquafaba)

The liquid from canned chickpeas, known as aquafaba, is a phenomenal ingredient in its own right, especially for vegan and plant-based cooking. Its unique mix of starches and proteins gives it powerful emulsifying, foaming, and thickening properties, making it an excellent substitute for egg whites.

Whipped and Foamy Creations

Like egg whites, aquafaba can be whipped into a light, fluffy foam. This magical transformation allows for the creation of dishes that were once difficult for vegans to replicate.

• Meringues: Whip aquafaba with sugar and a stabilizer like cream of tartar to create beautiful, crisp meringue cookies or a fluffy pie topping.
• Chocolate Mousse: Combine whipped aquafaba with melted chocolate and other ingredients to make an airy, decadent vegan mousse.
• Cocktails: Aquafaba is a perfect substitute for egg white in classic cocktails like a Whiskey Sour or Gin Fizz, creating a signature frothy top.

Thickening and Binding

Even unwhipped, aquafaba is useful as a binder and thickening agent.

• Hummus: For the creamiest homemade hummus, use a few tablespoons of the chickpea liquid to blend with the beans. It adds moisture and starch without diluting the flavor, resulting in a silkier, fluffier texture than water alone.
• Vegan Mayo: Aquafaba is the key ingredient in many homemade vegan mayonnaise recipes, replacing the emulsifying power of egg yolks.
• Binding in Baking: In some baked goods, aquafaba can be used directly from the can to bind ingredients together, mimicking the function of a whole egg.

How to Properly Drain, Rinse, and Store Aquafaba

If your recipe calls for drained and rinsed chickpeas, the process is simple:

1. Place a colander in your sink.
2. Open the can and pour the chickpeas and liquid into the colander.
3. Rinse under cool running water for about 60 seconds, shaking the colander to ensure all beans are rinsed evenly.
4. For roasted chickpeas, pat them completely dry with a paper towel. For other recipes, the slight remaining moisture is fine.

If you're saving the aquafaba, shake the can before opening to evenly distribute the starches. Drain the liquid into a clean bowl or container. You can store fresh aquafaba in an airtight container in the refrigerator for up to a week. For longer storage, pour it into an ice cube tray, freeze, and then transfer the cubes to a freezer bag. Frozen aquafaba thaws and whips just as well. For best results with whipped aquafaba, ensure all tools and containers are completely free of any grease or oil.

Draining vs. Keeping: A Comparison Table

Feature	Drain & Rinse	Keep the Liquid (Aquafaba)
Sodium Content	Significantly Reduced (up to 41%)	High (Salt from canning process remains)
Flavor Profile	Clean, neutral taste; avoids metallic or salty residue	Adds a slightly salty, starchy element
Texture	Firm, dry, and clean for salads and roasting	Viscous, can be used to thicken or bind ingredients
Culinary Uses	Salads, crispy roasted snacks, controlled seasoning	Creamy hummus, vegan meringues, mousse, vegan mayo
Digestibility	May reduce gas-causing oligosaccharides	May increase gas for those sensitive to oligosaccharides
Preparation Time	Adds a minute of extra prep	Saves time; no need to rinse

The Health and Nutritional Context

While chickpeas themselves are a nutritional powerhouse, rich in protein, fiber, and minerals, aquafaba is not. Preliminary analysis shows it is extremely low in calories, protein, carbohydrates, and fat. Therefore, you should not save the liquid for any perceived health benefits, but for its functional culinary properties. For those with a low-protein diet due to conditions like PKU, aquafaba can be a helpful egg replacement. It’s also important to note that some people, especially those with IBS, might experience bloating and gas from the oligosaccharides in the aquafaba. In comparison to eggs, aquafaba offers minimal nutritional value, so it should be viewed as a cooking tool rather than a dietary supplement.

Conclusion: The Final Verdict

Ultimately, the decision of whether to drain and rinse canned chickpeas depends entirely on your recipe and dietary goals. If you're looking for a cleaner, less salty flavor and a firmer texture for dishes like salads or roasted snacks, always drain and rinse. If you need a thickening agent for velvety hummus or a vegan egg white replacement for meringues and mousse, save the liquid. There is no single “right” answer, but rather a spectrum of uses for this versatile legume and its starchy byproduct. By understanding the function of the liquid, you can make the best culinary choice and reduce food waste. For more information on using aquafaba, consider exploring resources like the official Aquafaba website.(https://aquafaba.com/)

Frequently Asked Questions

What is aquafaba?

Aquafaba is the starchy, viscous liquid found in a can of chickpeas or other legumes. The term means 'bean water' and it is widely used in vegan cooking as an egg substitute.

How do you drain and rinse canned chickpeas properly?

Pour the can's contents into a colander, place it under cool running water, and rinse for about 60 seconds. Shake the colander to remove excess water, and pat the chickpeas dry with a paper towel for roasting.

Is it unhealthy to eat canned chickpeas without rinsing?

It is not unhealthy, but the high sodium content of the canning liquid can be a concern for those watching their salt intake. For most people, consuming unrinsed chickpeas is safe, though it may affect the flavor and texture of your dish.

Does rinsing canned chickpeas reduce gas?

Some evidence suggests that rinsing removes some of the oligosaccharides, which are complex sugars that can cause gas and bloating. While it may help, it is not a guaranteed solution.

Can I use the liquid from other canned beans like black beans?

While the liquid from other canned legumes is also technically aquafaba, the liquid from chickpeas is the most reliable and neutral-flavored for most applications, especially vegan baking.

How do you know when to use the liquid or when to drain?

Use the liquid when you want a creamy, emulsified, or foamy texture, such as in hummus, vegan mayo, or meringues. Drain and rinse for a cleaner flavor and firmer texture, as with salads or roasted snacks.

Can I freeze aquafaba?

Yes, aquafaba can be frozen for long-term storage. Pour it into an ice cube tray, freeze until solid, then transfer the cubes to a freezer-safe bag. It will retain its properties after thawing.

Is aquafaba nutritious?

Aquafaba is not a significant source of nutrition. It contains trace minerals and protein but is very low in calories and nutrients compared to the chickpeas themselves.

Why does my homemade hummus taste better with the chickpea liquid?

The starchy aquafaba from the can helps to create a smoother, creamier, and lighter texture in hummus. It acts as an emulsifier and binder, producing a more velvety result.