What to do with chickpea soaking water? Don't Use It, Do This Instead

November 3, 2025 •

4 min read

Soaking dried chickpeas is a time-honored practice that improves digestibility and reduces cooking time. But contrary to some online advice, the soaking water itself is not recommended for consumption due to antinutrients. So, what to do with chickpea soaking water? We'll explain the crucial difference between soaking water and the valuable cooking liquid known as aquafaba.

Quick Summary

Chickpea soaking water should be discarded due to antinutrients and other potentially problematic compounds. The nutrient-rich cooking liquid, however, can be saved and used as aquafaba, a versatile egg substitute in many vegan recipes.

Key Points

Discard Soaking Water: The water used to soak dried chickpeas should be thrown away, as it contains antinutrients like phytic acid that leach out during the soaking process.
Save the Cooking Water: The liquid left over from cooking or draining canned chickpeas is called aquafaba and is safe for consumption.
Aquafaba is a Vegan Egg Substitute: Aquafaba mimics the properties of egg whites, making it an excellent replacement for whipping, binding, and emulsifying in many recipes.
Culinary Versatility: Use aquafaba to make vegan meringues, chocolate mousse, mayonnaise, cocktails, and a variety of baked goods.
Zero-Waste Gardening: You can repurpose cooled, unsalted chickpea soaking water as a natural fertilizer or fungicide for your houseplants or garden.
Homemade vs. Canned Aquafaba: Aquafaba can be obtained from either cooking dried chickpeas or draining a can, with canned liquid often yielding more consistent results.
Safe Storage: Unwhipped aquafaba can be stored in the refrigerator for a few days or frozen for longer use, ideally in portioned amounts.

Why You Should Discard Chickpea Soaking Water

Dried chickpeas, like other legumes, contain naturally occurring antinutrients. These are compounds that can interfere with the body's absorption of certain minerals, like iron and zinc. The primary antinutrients in chickpeas are phytic acid, tannins, and enzyme inhibitors. Soaking the chickpeas is a crucial pre-treatment step that helps to reduce these antinutrients by leaching them into the water. This process improves the overall nutritional value and digestibility of the chickpeas themselves.

Many experts and cooking guides recommend draining and rinsing the chickpeas after soaking, and then cooking them in fresh water. Some older or poorly stored batches of dried beans can also contain substances that are not beneficial for consumption. The prolonged soaking at room temperature also creates an environment conducive to bacterial growth if not properly managed, though some claim certain vitamins are leached into the water. However, the general consensus for safety and optimal digestion is to discard the soaking water and use fresh water for cooking.

The Miracle of Aquafaba: Chickpea Cooking Water

In stark contrast to the soaking liquid, the water leftover from cooking chickpeas—known as aquafaba—is a prized ingredient, especially in vegan cooking. Aquafaba is Latin for 'bean water' and it's the liquid you find in a can of chickpeas or the viscous liquid left after cooking dried chickpeas from scratch.

During the cooking process, the chickpeas release proteins, starches, and other water-soluble compounds into the liquid. This creates a thick, gelatinous substance with remarkable properties that mimic egg whites. Aquafaba can be whipped into soft or stiff peaks, emulsified into creamy sauces, and used as a binder in a variety of recipes. It's a game-changer for those with egg allergies or following a vegan diet.

Culinary Uses for Aquafaba

Sweet Treats

Vegan Meringues: Aquafaba can be whipped with a little sugar and cream of tartar to create fluffy, airy meringues.
Chocolate Mousse: Whipped aquafaba is the secret to a decadent, light, and completely vegan chocolate mousse.
Macarons: Skilled bakers can use aquafaba to create beautiful, delicate French macarons.
Baked Goods: Use unwhipped aquafaba as a binder in cakes, muffins, and cookies to replace whole eggs.

Savory Dishes

Vegan Mayonnaise and Aioli: Aquafaba can be blended with oil, vinegar, and seasonings to create a creamy, egg-free mayonnaise.
Sauces and Dressings: The emulsifying properties of aquafaba can be used to thicken sauces and salad dressings.
Binding Agent: Add a spoonful to veggie burgers, falafel mixes, or meatballs to help bind the ingredients together.
Cocktails: In the cocktail world, aquafaba is used to create the classic foam topping on drinks like whiskey sours or gin fizzes, replacing raw egg whites.

Soaking Water vs. Cooking Water (Aquafaba)


Characteristic	Chickpea Soaking Water	Chickpea Cooking Water (Aquafaba)
Source	Water used to hydrate dried, uncooked chickpeas.	Water leftover from boiling or canning chickpeas.
Recommended Use	Discard (with a possible exception for plants, see below).	Culinary uses, especially as an egg replacement.
Nutritional Profile	Contains antinutrients (phytates, tannins) and indigestible sugars that leach from the beans.	Rich in soluble proteins, starches, and carbohydrates from the cooking process.
Safety for Consumption	Generally not recommended for human consumption due to antinutrients and potential for microbial growth.	Safe for consumption; used widely in vegan and allergen-friendly recipes.
Culinary Properties	None; contains compounds that can hinder nutrient absorption.	Possesses emulsifying, binding, thickening, and foaming properties.

Zero-Waste Alternatives for Soaking Water

While you should discard chickpea soaking water for cooking and baking, it can be used in some non-culinary ways that contribute to a zero-waste lifestyle. The water-soluble nutrients and saponins that leach into the liquid can be beneficial for plants. After the water has cooled completely, you can use it to water your garden plants, where it can act as a natural fertilizer and fungicide. However, ensure that no salt was added during the soaking process if you plan to use it for this purpose.

Conclusion: Reduce Waste, Stay Safe

Knowing the difference between chickpea soaking water and cooking water (aquafaba) is a critical kitchen safety tip. While the former should be discarded due to antinutrients, the latter is a versatile and valuable ingredient for both sweet and savory dishes. By repurposing aquafaba, you can reduce food waste and create delicious vegan alternatives for classic recipes that normally rely on eggs. Whether you're making fluffy meringues or a creamy mayonnaise, aquafaba is a powerful tool in any modern kitchen.

For more information on the discovery and uses of aquafaba, explore reputable resources online, such as this helpful resource: Wikipedia: Aquafaba.

Frequently Asked Questions

No, it is generally not safe to consume chickpea soaking water. It contains antinutrients like phytic acid and enzyme inhibitors that leach out of the beans during soaking and can interfere with nutrient absorption. The best practice is to discard it.

Chickpea soaking water is the liquid in which uncooked chickpeas are left to hydrate, and it should be discarded. Aquafaba, on the other hand, is the water left after the chickpeas have been cooked, which is safe and useful for culinary purposes.

Yes, the liquid from a can of chickpeas is a reliable and convenient form of aquafaba. It is safe to use and is often preferred by vegans and chefs for its consistent emulsifying and whipping properties.

Aquafaba can be used to create a wide variety of vegan dishes. Popular examples include meringues, macaroons, chocolate mousse, vegan mayonnaise, and as an egg binder in baked goods and savory recipes.

Yes, you can use cooled chickpea soaking water to water your plants. The water-soluble nutrients and saponins that leach into the water during soaking can act as a natural fertilizer and antimicrobial fungicide. However, only do this with unsalted water.

You can store unwhipped aquafaba in an airtight container in the refrigerator for up to a week. For longer storage, you can freeze it in ice cube trays for several months, which makes it easy to portion out for future recipes.

Yes, aquafaba can be made from the cooking liquid of other legumes, such as white beans, navy beans, or black beans. However, the liquid from chickpeas and white beans is generally preferred for its neutral color and taste, which works well in most recipes.