Understanding aquafaba: The basics
Aquafaba, from the Latin words for 'water' and 'bean,' is the viscous liquid left behind after cooking legumes, most commonly chickpeas. It has gained immense popularity in vegan and plant-based cooking as a substitute for egg whites, thanks to its ability to foam, emulsify, and bind. This makes it a go-to ingredient for creating things like vegan meringues, mousses, and mayonnaise.
Unlike the beans themselves, aquafaba is not a nutritional powerhouse. Its primary value lies in its functional properties in recipes, especially for those seeking low-calorie or allergen-free options.
Unpacking the calorie count
One of the most appealing aspects of aquafaba for a nutrition diet is its low-calorie nature. The calorie content is minimal, but varies depending on whether it's from canned or homemade beans and how reduced it is.
- Canned aquafaba: Typically contains about 3 to 5 calories per US tablespoon.
- Homemade aquafaba: The calorie count for homemade versions can vary, as the concentration of carbohydrates and proteins is not standardized. Some estimates place it slightly higher, but it generally remains very low.
For context, replacing a single large egg white with aquafaba can save you a significant number of calories. An egg white has about 17 calories, while two tablespoons of aquafaba (the typical replacement for one egg white) contain only about 6 calories. This makes it an ideal ingredient for managing caloric intake, especially in baked goods and desserts where multiple eggs are used.
The full nutritional breakdown
Beyond its low-calorie profile, aquafaba has a distinct nutritional makeup that sets it apart from traditional egg-based ingredients. The liquid primarily consists of water (92–95%) along with a small percentage of carbohydrates, proteins, and minerals that leach from the legumes during cooking.
Here’s a closer look at the key components:
- Protein: Aquafaba contains a small amount of protein, but it is far less concentrated than in egg whites. While egg whites have about 3.6 grams of protein per large egg, 3 tablespoons of aquafaba have less than 1 gram. This low protein content makes it suitable for individuals with phenylketonuria (PKU), a condition requiring a low-protein diet.
- Carbohydrates: The liquid contains trace amounts of carbohydrates, including starches and sugars. This is part of what allows it to bind and foam like egg whites.
- Fats and Cholesterol: Aquafaba is naturally fat-free and cholesterol-free, as it is a plant-based product. This is a major advantage for individuals on low-fat or cholesterol-restricted diets.
- Sodium: When using aquafaba from canned beans, the sodium content can vary. Opting for low-sodium or no-salt-added canned beans, or using homemade aquafaba, helps control sodium intake.
- Vitamins and Minerals: While it contains some minerals like calcium, its overall nutritional contribution in terms of vitamins and minerals is minimal.
Aquafaba vs. Egg Whites: A nutritional comparison
For a clear picture of how aquafaba compares to a common ingredient it replaces, here is a breakdown of the nutritional differences.
| Nutrient | Aquafaba (2 tbsp) | Large Egg White | Winner for Low-Calorie Diet |
|---|---|---|---|
| Calories | ~4-6 kcal | ~17 kcal | Aquafaba |
| Protein | < 1 g | ~3.6 g | Egg White (for protein) |
| Fat | 0 g | 0 g | Aquafaba / Tie |
| Cholesterol | 0 mg | 0 mg | Aquafaba / Tie |
| Allergens | None | Contains egg | Aquafaba |
| Versatility | Can be whipped, binds, emulsifies | Can be whipped, binds | Aquafaba |
Using aquafaba for a low-calorie nutrition diet
Aquafaba is a powerful tool for reducing calories without sacrificing flavor or texture in many recipes. Here are some examples:
Sweet treats
- Meringues: Use whipped aquafaba instead of egg whites to create light, airy meringues that are both vegan and lower in calories.
- Mousse: Create a fluffy chocolate mousse by whipping aquafaba to stiff peaks and folding it into a melted chocolate mixture.
- Dessert Toppings: Whip aquafaba with a little sweetener and vanilla for a light, whipped topping for cakes, pies, and other desserts.
Savory dishes
- Mayonnaise and Aioli: Aquafaba's emulsifying properties make it perfect for creating creamy, vegan mayonnaise and aioli that are lower in fat than traditional versions.
- Baking: It can act as a binder or leavening agent in baked goods like cakes, cookies, and bread, often replacing eggs or oil.
- Cocktails: Use aquafaba to create the classic foam on cocktails like whiskey sours, providing the texture without the risk of raw egg.
Practical tips for using aquafaba
To get the best results with aquafaba, whether for a low-calorie diet or otherwise, keep these tips in mind:
- Chilled Aquafaba: Aquafaba whips faster and more effectively when it is chilled. Store it in the refrigerator before use.
- Add a Stabilizer: For meringues and other recipes requiring stiff peaks, a pinch of cream of tartar or a few drops of lemon juice can help stabilize the foam.
- Whip Patience: It can take longer to whip aquafaba to stiff peaks than egg whites. Use a hand mixer or stand mixer and be patient.
- Homemade vs. Canned: If making your own, reduce the liquid on the stove until it's a thicker, egg white-like consistency. For canned, use the liquid as is.
Conclusion: A low-calorie gem for vegan and health-conscious diets
Yes, aquafaba is undoubtedly low in calories, making it an excellent ingredient for those on a nutrition diet focused on caloric reduction. While it isn't a rich source of vitamins or minerals, its functional properties as a fat-free, cholesterol-free, and allergen-friendly egg replacer make it an invaluable addition to any kitchen, especially for vegans or those with dietary restrictions. By swapping it for eggs or oil in recipes, you can enjoy delicious food with a fraction of the calories, all while utilizing a resourceful ingredient. For more recipe ideas, check out resources like The Vegan Society's guide on aquafaba.
How to make homemade aquafaba
While canned aquafaba is the easiest option, you can also make your own from dried chickpeas.
Stovetop method
- Soak 1 cup of dried chickpeas in water overnight.
- Drain and rinse the chickpeas.
- Place the chickpeas in a pot with 4 cups of fresh water.
- Bring to a boil, then reduce heat and simmer for 1-2 hours, or until the chickpeas are very tender.
- Drain the liquid into a bowl. This is your aquafaba. For a thicker consistency, simmer the liquid further until it reduces by about a third.
Pressure cooker method
- Soak 2 cups of chickpeas overnight.
- Drain the chickpeas and place them in a pressure cooker with 6 cups of fresh water.
- Cook for 20 minutes on high pressure.
- Let the pressure release naturally.
- Drain and use the liquid once it has cooled.
Storing aquafaba
Proper storage ensures your aquafaba is fresh and ready for use.
- Refrigerator: Store in an airtight container for up to one week.
- Freezer: Freeze aquafaba in an ice cube tray for pre-portioned servings. Transfer to a freezer bag once frozen.
This method prevents waste and allows you to always have some on hand for your next recipe.
