What is Soaked Chickpea Water (and What it Isn't)
When you prepare dried chickpeas, the first and most critical step is soaking them in water, typically overnight. This process serves two main purposes: softening the beans to reduce cooking time and helping to shed certain antinutrients. The resulting cloudy, sometimes murky liquid is the soaked chickpea water.
It is essential to distinguish this soaking water from true aquafaba. Aquafaba is the viscous liquid that results from cooking chickpeas, either from a can or from boiling dried, pre-soaked chickpeas in fresh water. During cooking, starches, proteins, and other water-soluble solids migrate from the legumes into the water, creating a stable, frothy liquid perfect for certain recipes.
The Problem with Antinutrients
Soaked chickpea water is a complex mix of compounds, and not all of them are beneficial. Chickpeas contain antinutrients, which are natural compounds that can interfere with the absorption of certain nutrients and cause digestive discomfort. Some of the key antinutrients present in raw chickpeas and leached into the soaking water include:
- Phytic Acid: This compound binds to essential minerals like iron, zinc, and calcium, reducing their bioavailability. Soaking helps to reduce phytic acid levels, but the compound remains concentrated in the water you discard.
- Oligosaccharides: These complex sugars, such as raffinose and stachyose, are difficult for humans to digest. Fermentation by gut bacteria can lead to uncomfortable gas, bloating, and other gastrointestinal issues.
- Saponins: Found in the outer layers of the chickpea, saponins are responsible for the foaming action sometimes seen in the soaking water. While generally not toxic to humans in the concentrations found, they can cause digestive upset. Saponins also protect the plant from pests, which is why some advise against using the water for plants.
Should You Discard Soaked Chickpea Water?
For most culinary applications involving human consumption, the answer is a resounding yes, you should discard the soaking water. The practice of discarding the soaking liquid, rinsing the chickpeas thoroughly, and then cooking them in fresh water is a long-standing tradition that ensures better digestibility and reduces the concentration of antinutrients. Cooking further breaks down the remaining antinutrients, making the chickpeas safer and easier on the stomach.
Can I Drink Soaked Chickpea Water?
Experts strongly advise against drinking raw soaked chickpea water directly. While some traditional practices might suggest otherwise, the risks of gastrointestinal issues from oligosaccharides and the presence of phytic acid make it a poor and potentially uncomfortable choice for hydration. For culinary uses, it's best to start with fresh, clean water for cooking after the initial soak.
Alternative Uses for Soaked Chickpea Water
If the idea of pouring this liquid down the drain bothers your zero-waste sensibilities, there are some safe and creative alternative uses. While not for human consumption, these options are eco-friendly and practical:
- Natural Plant Fertilizer: The water contains small amounts of nutrients that can benefit your plants. It's crucial to dilute it heavily with water (e.g., 1 part chickpea water to 10 parts plain water) and ensure it's from unsalted chickpeas. The solution enriches the soil's microbiome, promoting healthy roots.
- Compost Booster: Add the liquid to your compost pile to introduce moisture and accelerate the decomposition process.
Soaking Water vs. Aquafaba: A Comparison
To clarify the difference, here is a table comparing the properties and uses of soaking water and aquafaba (cooking water).
| Feature | Soaked Chickpea Water | Aquafaba (Cooking Liquid) |
|---|---|---|
| Origin | Water used to initially soak dried, raw chickpeas. | Brine from canned chickpeas or water used to boil pre-soaked chickpeas. |
| Antinutrient Content | High in phytic acid and oligosaccharides that haven't been cooked out. | Significantly reduced, as soaking and cooking remove much of these compounds. |
| Texture | Thin, watery, potentially cloudy liquid. | Thicker, more viscous, and gelatinous due to extracted starches and proteins. |
| Safety for Consumption | Generally considered unsafe for direct consumption due to high antinutrient content. | Safe and widely used in vegan cooking and baking. |
| Culinary Use | Discarded, as it is not suitable for cooking recipes. | Excellent vegan egg white substitute for meringues, mousse, and mayo. |
| Alternative Uses | Diluted fertilizer for plants, compost booster. | Can also be used for other purposes, but is a premium culinary ingredient. |
Creative Culinary Applications for Aquafaba (The Safe Alternative)
After you have properly soaked, rinsed, and cooked your chickpeas in fresh water, the remaining aquafaba is ready for use. Here are some popular options for the cooked liquid:
- Vegan Meringues: Whip chilled aquafaba with a hand or stand mixer until it forms stiff, glossy peaks. Add cream of tartar for stabilization, and use it just like egg whites to create light and airy meringues or pavlovas.
- Mayonnaise and Aioli: Blend aquafaba with oil, lemon juice, and seasonings to create a creamy, egg-free mayonnaise or aioli.
- Cocktails: Aquafaba can create the classic froth in cocktails like whiskey sours or gin fizzes, replacing egg whites for a vegan option.
- Binding Agent: Use unwhipped aquafaba as a binder in vegan baked goods such as cookies, muffins, or waffles.
- Thickener for Soups and Sauces: The thick, starchy liquid can add body to stews, gravies, and creamy sauces without the need for dairy or flour.
Conclusion
In summary, the key distinction is between the initial soaking water and the cooked liquid, or aquafaba. While it is not recommended to use raw soaked chickpeas water for human consumption due to the concentration of antinutrients and potential for digestive issues, it can be safely repurposed as a diluted fertilizer for your plants. For culinary creations, the cooking liquid (aquafaba) is the ingredient you want. By discarding the soaking water and utilizing the cooking liquid, you can safely enjoy the full culinary potential of chickpeas while minimizing food waste responsibly.
A Note on Canned Chickpeas
When using canned chickpeas, the liquid inside is already aquafaba. You can reserve this for culinary use, but many recipes suggest rinsing the chickpeas to reduce excess salt. This is safe for consumption as the chickpeas were cooked in that liquid during the canning process. However, some people are cautious of potential BPA contamination from the can lining and prefer making their own aquafaba from dried chickpeas. For recipes that benefit from thicker aquafaba, you can simmer the canned liquid to reduce it.
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