Is Bean Cooking Liquid Healthy? The Truth About Aquafaba

Globally, millions of tons of food waste are generated each year, and a significant portion comes from discarded cooking water. A prime example is aquafaba, the viscous liquid from cooking beans, which has gained popularity in vegan circles, prompting the question: is bean cooking liquid healthy and should you save it?.

Quick Summary

This article examines the health properties of bean cooking liquid, known as aquafaba, detailing its nutritional content, culinary applications, potential digestive drawbacks, and best practices for safe consumption. It also highlights the nutritional differences between liquid from home-cooked versus canned beans.

Key Points

• What is aquafaba: It is the starchy, viscous liquid from cooking beans, used as a vegan egg substitute.

• Nutritional value: Aquafaba contains some proteins, starches, and minerals, but it is not a significant source of nutrition.

• Digestive issues: The liquid contains oligosaccharides, which can cause gas and bloating in sensitive individuals.

• Home-cooked vs. canned: Home-cooked liquid is more controllable in terms of sodium, while canned liquid is consistent for vegan baking.

• Kidney bean caution: The soaking water from dried red kidney beans should always be discarded to eliminate toxins.

• Versatile culinary uses: Use aquafaba for meringues, mayonnaise, soups, stews, and to cook grains.

• Reduce waste: Saving bean liquid is an excellent way to reduce food waste in the kitchen.

What is Bean Cooking Liquid (Aquafaba)?

Bean cooking liquid, commonly known as aquafaba, is the starchy, viscous water that remains after cooking legumes like chickpeas, white beans, or black beans. Its name is a portmanteau of the Latin words aqua (water) and faba (bean). The liquid's unique properties, which allow it to foam and act as a binder, are due to the starches, proteins, and soluble plant solids that migrate from the beans during cooking. This culinary byproduct is especially popular in vegan cooking as a substitute for egg whites.

The Nutritional Profile of Aquafaba

While not as nutrient-dense as the beans themselves, aquafaba does contain some beneficial elements. These include traces of protein, carbohydrates, and minerals that leach into the water during the cooking process. Water-soluble vitamins, like B vitamins, may also be present, though in varying amounts depending on the type of bean and cooking method. However, aquafaba is generally low in calories and offers only minimal nutritional value compared to other ingredients.

Potential Health Benefits

While scientific research is still emerging, the use of bean cooking liquid is linked to several potential health advantages. Some of these benefits are more tied to the reduction of food waste and creative cooking, but there are also subtle nutritional gains.

• Enhanced Flavor: Using bean broth can add depth and flavor to many dishes, reducing the need for excess salt or other seasonings.
• Thickening Agent: The starchy nature of aquafaba makes it an excellent natural thickener for soups, stews, and sauces, providing a creamy texture without added fat.
• Vegan Egg Substitute: For those with egg allergies or following a vegan diet, aquafaba is a revolutionary ingredient for making meringues, mayonnaise, and other emulsified sauces.
• Digestive Aid (for some): Some traditional culinary practices suggest bean broth can aid digestion, though this is primarily anecdotal and not scientifically proven.

Concerns and Potential Drawbacks

Despite its versatility, there are reasons to be cautious about consuming large quantities of bean cooking liquid, particularly in certain forms.

• Oligosaccharides: Beans contain indigestible sugars called oligosaccharides that can cause gas and bloating. A significant portion of these sugars leaches into the soaking and cooking water. While some people tolerate this, others may experience digestive discomfort. Rinsing beans thoroughly, particularly canned beans, can help reduce this effect.
• High Sodium Content (Canned Beans): The liquid in canned beans often contains high levels of added sodium. Individuals on low-sodium diets should be especially aware of this and opt for low-sodium canned beans or make their own broth from dried beans.
• Potential Toxins (Red Kidney Beans): Raw red kidney beans contain a toxin called phytohaemagglutinin. While proper cooking eliminates this, some cooking liquid may retain trace amounts, though it is not considered a significant risk with fully cooked beans. The soaking water of dried beans should always be discarded.

Home-Cooked vs. Canned Bean Liquid: A Comparison

Feature	Home-Cooked Bean Liquid	Canned Bean Liquid (Aquafaba)
Nutrient Content	Can be more nutrient-rich due to prolonged simmering, but depends heavily on cooking time and technique.	Nutrients leached during commercial canning process. Often contains less overall.
Sodium Level	Easily controlled. Home cooks can choose to add salt or not, making it ideal for low-sodium diets.	Frequently high in sodium due to added preservatives. Low-sodium options are available.
Oligosaccharides	Varies. Discarding soaking water and using fresh water for cooking can reduce gas-causing compounds.	Significant amount of oligosaccharides leach into the canning liquid, which is why rinsing is often recommended.
Usage	Excellent for creating a flavorful, nutrient-rich stock for soups, stews, and sauces.	Most commonly used as an egg white replacer in vegan baking due to its consistent viscosity.
Safety	Generally very safe, provided raw beans are fully cooked to neutralize toxins.	Considered safe as it's from fully cooked and pressurized canned beans.

How to Safely Use Bean Cooking Liquid

For those who wish to incorporate aquafaba into their diet, following these best practices is essential for safety and optimal results.

Steps for Using Home-Cooked Broth

1. Discard Soaking Water: Always drain and discard the water used for soaking dried beans. This is crucial for removing a large portion of the indigestible oligosaccharides and any toxins found in certain raw beans.
2. Cook Thoroughly: Cook your beans thoroughly in fresh water until tender. This is vital for safety, especially with red kidney beans.
3. Strain and Store: Strain the resulting liquid and store it separately in an airtight container in the refrigerator for up to five days, or freeze it for longer-term use.
4. Season Appropriately: Be mindful of seasoning, especially if you plan to use the broth in a savory dish. You can add herbs and vegetables during the cooking process to enhance the flavor.

Using Canned Bean Liquid

1. Read the Label: Check the sodium content on the can. Opt for low-sodium or unsalted varieties if you are managing your salt intake.
2. Use for Specific Purposes: Canned aquafaba has a consistent viscosity, making it reliable for vegan meringues and other baking applications. For savory dishes, use it as a thickener or stock.
3. Consider Rinsing: If you are sensitive to oligosaccharides, rinsing the beans and draining the liquid can significantly reduce the potential for gas.

Recipes and Applications for Bean Cooking Liquid

Here is a list of ways you can utilize this versatile ingredient in your kitchen:

• Soups and Stews: Add bean broth as a rich, flavorful base for any soup or stew. It adds body and a savory dimension.
• Vegan Meringues: For a classic vegan treat, whip chilled chickpea aquafaba with sugar and a little cream of tartar to create stiff peaks, perfect for meringues and macaroons.
• Mayonnaise and Aioli: Aquafaba can be used to create creamy, emulsified sauces like mayonnaise and aioli, making them entirely plant-based.
• Cocktails: In vegan cocktails, aquafaba can replace egg whites to create a frothy top on drinks like whiskey sours.
• Baking: Use it as a binder in savory baked goods, quick breads, and pancakes. You can even use it as a vegan egg wash.
• Cooking Grains: Cook rice, quinoa, or other grains in bean broth instead of water for extra flavor and nutrients.

Conclusion: So, is bean cooking liquid healthy?

Yes, bean cooking liquid is generally healthy and safe for most people, but its overall healthfulness depends on the source and intended use. The liquid from home-cooked beans offers more control over sodium and can be a flavorful, nutrient-rich broth for savory dishes. Canned aquafaba, while high in sodium, is a reliable, convenient option for vegan baking. The primary consideration is managing the oligosaccharides that can cause digestive issues. For those sensitive to gas, discarding the soaking water and rinsing canned beans is recommended. Ultimately, aquafaba is a valuable culinary tool that reduces food waste and adds flavor and texture to a variety of dishes. Its minimal nutrient profile means it shouldn't be relied on as a primary source of vitamins and minerals, but its culinary benefits are undeniable.

Summary of Key Takeaways

• Source Matters: Home-cooked bean liquid offers more nutritional value and less sodium than canned versions.
• Gas-Causing Sugars: Cooking liquid contains oligosaccharides that can cause gas; discarding soaking water and rinsing canned beans reduces this.
• Vegan Egg Substitute: Aquafaba is a popular and effective egg white replacement for meringues and emulsified sauces.
• Flavorful Thickener: The starchy liquid is a natural thickener for soups, stews, and sauces, adding body and flavor.
• Safety First: Always cook dried beans thoroughly and discard soaking water to neutralize potential toxins.
• Storage Tips: Store fresh bean broth in the fridge for a few days or freeze it for long-term use in stocks.

Frequently Asked Questions

Is the liquid in canned beans the same as aquafaba from dried beans?

Yes, the liquid is technically aquafaba, but its properties can differ. Canned aquafaba is often saltier and has a more consistent viscosity, making it reliable for vegan baking. The liquid from home-cooked dried beans is more controllable and can be richer in flavor.

Can I use the cooking liquid from any type of bean?

Yes, you can use the liquid from most cooked legumes. However, the flavor and properties will vary. Chickpea and white bean aquafaba have a more neutral taste, while darker beans like black beans have a stronger, more distinct flavor.

Why do some people experience gas from bean cooking liquid?

The liquid contains oligosaccharides, which are indigestible sugars. When these reach the large intestine, gut bacteria ferment them, producing gas. Rinsing canned beans or discarding soaking water from dried beans can help reduce these compounds.

Is it safe to consume the liquid from red kidney beans?

Yes, but only if the beans have been thoroughly cooked. Raw red kidney beans contain a toxin that is neutralized by proper cooking. The soaking water should always be discarded, and the cooking liquid from fully cooked beans is generally considered safe.

What are some of the best uses for bean cooking liquid?

Aquafaba is incredibly versatile. It can be used as an egg white replacer in meringues and mayonnaise, a thickener for soups and sauces, or a flavorful liquid for cooking grains.

Can I use bean cooking liquid as a vegan egg wash?

Yes, you can. Brushing pastries or bread with aquafaba can create a shiny, golden-brown crust, similar to using an egg wash. It's a great plant-based alternative.

What nutrients are lost or retained in bean cooking liquid?

While the bulk of nutrients remains in the beans, some water-soluble vitamins like B vitamins, as well as starches and proteins, do leach into the cooking liquid. Minerals like potassium may also be present.