Aquafaba Recipes - A Must Try List of Chickpea Water Uses (2024)

FAQs

What are the disadvantages of aquafaba? ›

Aquafaba Drawbacks

Needless to say, bean water is saturated with oligosaccharides. Saponins, the part of aquafaba that is responsible for the egg white-like texture and foaming, are a toxic steroid derivatives that disrupt red blood cells. They may even contribute to development of leaky gut by damaging the gut wall.

It can also be used to make Vegan Mayo! It can be whipped into semi-stiff peaks and added to recipes as a whipped egg white substitute, such as these Best Vegan Gluten-Free Waffles! It can be whipped into stiff peaks and made into things like meringues and macaroons.

Only once it's opened. You can open the carton using the tear strip at the top and simply pour. If you have any leftover, simply push the opening together and refold over to reseal, then pop into the fridge and use within 7 days. Aquafaba whisks up faster when it's cold so great if you're baking in a hurry!

How long can you keep aquafaba? Store unwhipped aquafaba in an airtight container in the fridge for up to 5 days. Freeze aquafaba for months. For ease, consider freezing it in tablespoons in an ice cube tray.

Avoid adding aquafaba to dishes if you have experienced symptoms previously. Use commercial egg replacer, linseed/chia seed or egg free xanthan gum to provide texture in recipes instead. Avoid the well-known bloat-causing vegetables such as dark green cabbage, cauliflower and Brussel sprouts.

While aquafaba isn't a good source of nutrients, it is recognized as an excellent egg and dairy substitute for vegans and those with food allergies. This liquid can be used to make delicious vegan and allergy-friendly versions of baked goods.

A 1/4 teaspoon or so of cream of tartar added to the aquafaba before you start whipping helps the liquid foam and fluff up to make for easier whipping and a more stabilized end result. If you prefer, you can also use the same amount of a neutral vinegar like apple cider, rice, or white vinegar instead.

Fresh chickpea liquid can be stored in the refrigerator for up to one week.

Whipping aquafaba is easy. Simply drain and use a hand or stand mixer and whip until the desired consistency has been reached. You can whip by hand, but it will take much longer.

Our Aquafaba is made for baking and cooking so we don't recommend drinking it straight from the carton! However, it's 100% safe to eat uncooked if you can't resist licking the spoon before your mix goes in the oven…

How much aquafaba equals one egg? ›

Three tablespoons of aquafaba is equivalent to about one whole egg, while two tablespoons of aquafaba is equivalent to about one egg white. Keep in mind that a can of chickpeas yields about 1/2 to 3/4 cup of this liquid, so about eight to 12 tablespoons.

It adds fluffy texture and structure to foods, from pancakes to mayonnaise, and is popular in vegan baked goods like cookies and cakes and pizza dough. You can even use chickpea aquafaba to make a vegan version of classic co*cktails that normally use egg whites - these will be the star of the show at any vegan party!

While the canned chickpea juice foamed the quickest of the three, it still smelled like beans. The powdered aquafaba had a pleasant, slightly sweet smell and was definitely the best suited flavor for co*cktails. The eggs, while the most common, didn't foam as much as the aquafaba.

This can result in bloating and gas for some people, especially those with irritable bowel syndrome. “Aquafaba also contains saponins, another compound that can be hard to digest,” Miller says. Those saponins can contribute to the slightly bitter taste some people say aquafaba has.

This goes for homemade aquafaba and aquafaba from canned beans. Whether you have some leftover aquafaba from a can of beans or chickpeas or have decided to reserve the liquid from cooking chickpeas, you can freeze it and use it at a later date.

They are notoriously high FODMAP and usually contain oligosaccharides (GOS or fructans) that can make us gassy and lead to other unpleasant gut symptoms. As we've just discussed aquafaba is made from the brine/water out of canned beans (often chickpeas). Unfortunately, FODMAPs are water soluble.

Tips/Tricks - Reducing Aquafaba

Having a thicker aquafaba from the get-go ensures you can beat the mixture to stiff peaks. A thicker liquid can better trap air bubbles and is more stable. In my upcoming recipes, I reduced the liquid about 33% and then cooled it before whipping it up.

What about lectins, phytates/phytic acid, phytohemagglutinin, gas, etc? Aquafaba by definition is made from beans that have been heat treated > 100C, and chickpeas have the least amount of lectins and phytates. If you're worried, use canned or home cooked chickpeas and avoid the other beans.

While aquafaba contains few calories, it does not add significant nutrition. Aquafaba is composed of protein, starches and vegetable gum, but does not contain the same nutritional value as a legume or an egg yolk.