What Exactly Is Aquafaba?
Aquafaba, literally meaning “bean water” from the Latin words aqua (water) and faba (bean), is the viscous, starchy liquid left over from cooking legumes like chickpeas. While the term can apply to the cooking liquid from other beans, chickpea aquafaba is the most common and versatile due to its neutral flavor and pale color. Its magical properties come from a unique combination of starches, proteins, and other soluble plant solids that leach into the water during the cooking process. These components mimic the functional characteristics of egg whites, allowing the liquid to foam, bind, and emulsify, making it a cornerstone ingredient for many plant-based recipes. You can easily obtain aquafaba by simply draining a can of chickpeas, or you can make a fresh batch by cooking dried chickpeas at home and reducing the liquid until it reaches a desired consistency.
Sweet Applications: From Meringues to Mousse
The most celebrated use of aquafaba is its ability to be whipped into fluffy, stable peaks, making it a perfect substitute for egg whites in many sweet treats. This discovery transformed vegan baking, making once-complex desserts like meringue accessible to those on plant-based or egg-free diets.
Fluffy Vegan Meringues
To create vegan meringues, aquafaba is whipped with a stand or hand mixer until it becomes a thick, glossy foam. A pinch of cream of tartar or a splash of lemon juice helps to stabilize the foam and achieve stiffer peaks more quickly. Slowly incorporating powdered or superfine sugar during the whipping process helps build structure. Once whipped, the meringue can be piped into shapes and baked low and slow until crisp. For the best results, ensure all equipment is completely grease-free before beginning.
Light and Airy Chocolate Mousse
Creating a decadent, yet dairy-free chocolate mousse is another brilliant use for aquafaba. Once whipped to stiff peaks, the foam is gently folded into melted, cooled dark chocolate. The aquafaba aerates the chocolate, creating a light, silky texture reminiscent of traditional chocolate mousse made with eggs.
Vegan Whipped Cream
Aquafaba can also be used to create a light and fluffy vegan whipped cream. By beating it with powdered sugar, vanilla extract, and a stabilizing agent, you can achieve a soft, dollop-able topping for desserts. Some recipes add a small amount of neutral oil for extra richness, mimicking the mouthfeel of dairy-based whipped cream.
Savory Uses: Dressings, Binders, and Thickeners
Aquafaba's versatility extends beyond the dessert world. Its emulsifying and binding properties make it valuable for savory applications as well.
Creamy Vegan Mayonnaise
By slowly drizzling oil into whipped aquafaba while blending, you can create a stable, creamy emulsion that forms the basis for a delicious homemade vegan mayonnaise. You can then add mustard, salt, lemon juice, or other seasonings to build a flavor profile that suits your taste. This method is a great way to use up leftover aquafaba and save money on store-bought alternatives.
Binders for Veggie Burgers and Fritters
In its unwhipped, liquid form, aquafaba acts as an excellent binder. It can be mixed into veggie burger or fritter recipes to hold the ingredients together during cooking, replacing the function of an egg.
Thickener for Sauces and Gravies
Adding aquafaba directly to soups, sauces, or gravies can give them a richer, creamier texture without the need for dairy or flour. Its starch content helps to naturally thicken dishes and adds a luxurious body. For a more detailed guide on vegan egg substitutions, consult resources from The Vegan Society.
Cocktails with a Foamy Head
Aquafaba has made its way into the world of mixology as a plant-based alternative to egg whites for creating foamy cocktails. Drinks like a Whiskey Sour or Gin Fizz traditionally use egg whites to create a silky, frothy top. Aquafaba can achieve the same result, yielding a beautiful, stable foam when shaken vigorously with the other ingredients.
Aquafaba vs. Egg Whites: A Comparison
To understand the true potential of aquafaba, it's helpful to see how it stacks up against the ingredient it so often replaces.
| Feature | Aquafaba (Chickpea Water) | Egg Whites |
|---|---|---|
| Vegan | Yes | No |
| Protein Content | Low (approx. 10% of egg whites by weight) | High (approx. 10% by weight) |
| Fat & Cholesterol | Fat-free, cholesterol-free | Fat-free, cholesterol-free |
| Foaming Ability | Whips to stiff peaks, requires stabilization (acid) | Whips to stiff peaks, acid also helpful |
| Binding | Excellent binder for baked goods, savory patties | Excellent binder for both sweet and savory |
| Taste | Neutral, slightly beany in larger quantities | Tasteless once cooked |
| Allergen Risk | Low (legume-based) | High (egg) |
Nutritional Profile and Health Considerations
From a nutritional standpoint, aquafaba is low in calories, with only about 3-5 calories per tablespoon. It is also cholesterol-free and contains trace amounts of vitamins and minerals. However, it is not a significant source of protein or fiber. For those monitoring sodium intake, it is best to opt for a low-sodium or no-salt-added canned chickpea variety, especially when using it in sweet recipes. While not a superfood, its value lies in its functional properties, allowing for delicious and creative cooking, particularly for those on vegan diets or with egg allergies.
Conclusion
Next time you open a can of chickpeas, think twice before pouring the liquid down the drain. This once-discarded brine, known as aquafaba, is a remarkable ingredient that offers a zero-waste solution with extensive culinary applications. From delicate meringues and decadent chocolate mousse to creamy mayonnaise and frothy cocktails, aquafaba proves that a nutritious diet can also be resourceful and delicious. By incorporating this versatile liquid into your cooking, you can explore new recipes, reduce food waste, and discover a whole world of plant-based culinary magic.
