You open the pantry, reach for the can of chickpeas, and suddenly, you’re hit with a wave of excitement. No, you haven’t developed a strange fetish for legumes. You’ve discovered the magic of aquafaba.
What is aquafaba, you ask? It’s a wonderfully vegan, plant-based substance that can replace eggs in many recipes. You’ll save animals, reduce food waste, and enjoy a healthier diet, all while mastering this simple, yet powerful ingredient.
What is Aquafaba?
Aquafaba, the magical liquid from canned chickpeas, can be used as a vegan egg substitute in a variety of dishes.
Aquafaba simply means “bean water” in Latin, and it’s the liquid that chickpeas (or other white beans) are cooked in. While it may not seem like much, this simple liquid can mimic the properties of eggs in many recipes.
It’s not just a fun word to say, either. There’s some serious science behind this humble liquid. In 2015, a group of scientists and chefs came together at the International Plant-Based Nutrition Health & Science Conference to explore the cooking and functional properties of aquafaba.
We were surprised to find that it had many similarities to egg whites, but without the cholesterol, and it was vegan! So we started experimenting with it and we were amazed by its versatility.
Not only does it have a neutral taste, but it also has a similar nutritional profile to eggs, which we’ll discuss later.
The Nutritional Profile of Aquafaba
One tablespoon of aquafaba contains around 7 calories, 0.6 grams of protein, 0.1 grams of fat, 1 gram of carbohydrates, and no fiber or sugar.
It also contains some vitamins and minerals, including folate, iron, magnesium, and potassium, but in smaller amounts than eggs.
Aquafaba really is just a diluted version of chickpea liquid, so the nutritional profile is somewhat similar to the chickpeas themselves.
While the nutritional content may not be exactly the same as eggs, we’re not using it as a direct replacement. Instead, we’re using it as an ingredient to help us achieve similar textures and outcomes in various recipes.
The Many Uses of Aquafaba
Aquafaba can be used in a variety of ways to substitute eggs in baking and cooking. Let’s explore some of the most common techniques.
Baking with Aquafaba
Aquafaba can be used in many baking recipes as a substitute for eggs, including:
- Meringues and whipped toppings
- Cakes, cookies, and breads
- Quiches and custards
When baking with aquafaba, you can often use it as a direct egg-for-egg replacement, but the results may vary depending on the recipe and the desired texture.
For example, if you’re making a simple cake, you may be able to get away with just using the aquafaba as a direct replacement for the eggs. However, if you’re making a meringue or a custard, you may need to add some other ingredients, like sugar or cream of tartar, to help stabilize the mixture and achieve the desired texture.
In general, you want to use fresh aquafaba, as older liquid may not whip up as well. You also want to make sure it’s at room temperature, as cold aquafaba will not whip up as easily.
To whip aquafaba, you can use a stand mixer or a hand mixer. Start by beating the aquafaba on low speed, then gradually increase to high speed as it begins to form soft peaks. From there, you can continue whipping on high until it forms stiff peaks, similar to what you would get from egg whites.
Emulsifying with Aquafaba
Emulsifying is the process of combining two liquids that would normally separate, like oil and water. Emulsifiers help stabilize the mixture and keep the liquids evenly distributed.
Aquafaba can be used to emulsify a variety of dishes, including:
- Mayonnaise and hollandaise sauce
- Salad dressings and dips
- Creamy soups and sauces
To emulsify a dish with aquafaba, you’ll typically start by adding a small amount of oil to the blender or food processor, then gradually add in the aquafaba. You can then continue adding the oil in a thin stream while blending, until all of the oil has been incorporated and the mixture is smooth and creamy.
Just like with baking, you want to use fresh, room temperature aquafaba for the best results.
When emulsifying, it’s important to add the oil slowly and steadily, to ensure that the mixture stays emulsified and doesn’t separate.
Aquafaba as an Egg Replacer
While aquafaba can be used to mimic the properties of eggs in many recipes, it’s important to remember that it’s not a perfect substitute. Different recipes may require different techniques to achieve the desired outcome.
In general, there are three main ways that aquafaba can be used as an egg replacer:
- Binding and thickening: In recipes like cakes and breads, aquafaba can be used to bind the ingredients together and help the mixture thicken as it bakes.
- Leavening and aeration: In recipes like meringues and whipped toppings, aquafaba can be whipped to create a foam that helps the mixture rise and become light and airy.
- Achieving the right texture: In recipes like mayonnaise and custards, aquafaba can be used to help emulsify the ingredients and create a smooth, creamy texture.
It’s important to note that the results may not be exactly the same as when using eggs, but aquafaba can often help you achieve a similar texture and outcome.
Mastering Aquafaba Techniques
Now that you understand the many ways you can use aquafaba as an egg replacer, let’s explore some techniques to help you master this versatile ingredient.
Measuring and Substituting Aquafaba
When using aquafaba as an egg replacer, you’ll typically need to use a larger amount of liquid than the amount of eggs called for in the recipe. This is because the liquid will cook off and evaporate during baking, just like egg liquid does.
As a general rule of thumb, you can use three tablespoons of aquafaba to replace one egg. However, you may need to adjust this ratio depending on the specific recipe and the desired outcome.
In recipes where you’re using aquafaba to bind and thicken the mixture, you may be able to get away with using a little less liquid. In recipes where you’re using aquafaba to leaven and aerate the mixture, you may need to use a little more.
It’s also important to note that you should always use fresh aquafaba, as older liquid may not whip up as well. You also want to make sure it’s at room temperature, as cold aquafaba will not whip up as easily.
Whipping and Stabilizing Aquafaba
When whipping aquafaba, you want to gradually increase the speed of the mixer as the liquid begins to form soft peaks. From there, you can continue whipping on high until it forms stiff peaks, similar to what you would get from egg whites.
To help stabilize the aquafaba and prevent it from deflating too quickly, you can add a pinch of salt and/or a teaspoon of sugar for every quarter cup of aquafaba you’re whipping.
You can also add a quarter teaspoon of cream of tartar to help stabilize the aquafaba, but this is optional.
Troubleshooting Common Aquafaba Issues
While aquafaba is a powerful and versatile ingredient, it can sometimes be tricky to work with. Here are some common issues you may encounter, and how to troubleshoot them.
- Aquafaba isn’t whipping up: Make sure you’re using fresh, room temperature aquafaba. Older liquid may not whip up as well. You can also try adding a pinch of salt and/or a teaspoon of sugar to help stabilize the mixture.
- Aquafaba is deflating too quickly: Make sure you’re not over-beating the aquafaba. Once you’ve achieved stiff peaks, stop mixing and gently fold in any additional ingredients.
- Aquafaba isn’t emulsifying: Make sure you’re adding the oil slowly and steadily. If the mixture starts to separate, you can try adding a little more aquafaba to help re-emulsify it.
Aquafaba-Based Recipes to Try
Now that you understand the many ways you can use aquafaba as an egg replacer, let’s put this knowledge to use with some delicious, plant-based recipes!
Vegan Meringue Cookies
These sweet, crispy cookies are made with just three simple ingredients: aquafaba, sugar, and vanilla extract. Whip the aquafaba until it forms stiff peaks, then fold in the sugar and vanilla.
Scoop the mixture onto a baking sheet lined with parchment paper, and bake at 250°F (121°C) for about 45 minutes, or until the cookies are lightly golden brown and crispy on the outside.
Creamy Aquafaba Mayonnaise
This simple and delicious vegan mayonnaise is made with just three ingredients: aquafaba, oil, and vinegar or lemon juice. Start by adding a small amount of oil to the blender, then gradually add in the aquafaba. Continue adding the oil in a thin stream while blending, until all of the oil has been incorporated and the mixture is smooth and creamy.
Once you’ve achieved a thick, creamy texture, you can add in a teaspoon of vinegar or lemon juice, and a pinch of salt, to taste.
Fluffy Aquafaba Quiche
This savory, plant-based quiche is made with a simple chickpea flour crust, and a filling made with aquafaba, plant milk, nutritional yeast, and your favorite veggies.
To make the crust, simply mix together chickpea flour, water, oil, salt, and nutritional yeast. Spread the mixture onto a baking sheet and bake at 400°F (204°C) for about 10 minutes, or until it’s lightly golden brown and firm to the touch.
To make the filling, whisk together aquafaba, plant milk, nutritional yeast, salt, pepper, and any desired seasonings. Stir in your favorite chopped veggies, then pour the mixture into the crust and bake at 350°F (177°C) for about 30 minutes, or until the filling is set and lightly golden brown on top.
Decadent Aquafaba Chocolate Mousse
This rich, creamy, and delicious vegan chocolate mousse is made with just four simple ingredients: aquafaba, melted vegan chocolate, maple syrup, and vanilla extract.
To make the mousse, melt the vegan chocolate and allow it to cool slightly. Meanwhile, whip the aquafaba until it forms stiff peaks. Once you’ve achieved stiff peaks, gradually add in the melted chocolate, maple syrup, and vanilla extract, and continue whipping until the mixture is thick and creamy.
Spoon the mousse into individual serving dishes, and refrigerate for at least 30 minutes, or until it has set. Serve immediately and enjoy!
The Environmental and Health Benefits of Aquafaba
In addition to being a powerful and versatile ingredient, aquafaba also offers some significant environmental and health benefits.
By using the liquid from canned chickpeas, rather than discarding it, we can reduce food waste and promote sustainability. According to a study published in the journal Food Research International, using aquafaba as an ingredient in baking and cooking could help save more than 140 million metric tons of food waste each year.
By choosing plant-based recipes over recipes that call for eggs, we can also avoid consuming cholesterol and support animal welfare. According to the Humane Society International, the global egg industry produces roughly 70 billion chickens each year, 95% of whom are raised in battery cages with limited space, poor sanitation, and no ability to engage in natural behaviors.
And, while more research is needed to fully understand the health benefits of aquafaba, some studies suggest that the fiber and antioxidants in chickpeas may help improve digestion, reduce inflammation, and support heart health.
Aquafaba’s Potential Health Advantages
Aquafaba, being a plant-based ingredient, offers some potential health advantages. Chickpeas, from which aquafaba is derived, are rich in fiber, antioxidants, and essential vitamins and minerals.
According to a study published in the journal Foods, aquafaba has a similar nutritional profile to chickpeas and may offer some additional health benefits. The study found that aquafaba contains:
- Fiber, which can help support digestive health and reduce inflammation
- Antioxidants, which can help protect against cellular damage and reduce inflammation
- Protein, which can help support muscle growth and repair
- B vitamins, which are important for energy production and nerve function
- Minerals like iron, magnesium, and potassium, which are important for various bodily functions
While more research is needed to fully understand the health benefits of aquafaba, incorporating this plant-based ingredient into your diet may help support overall health and wellbeing.
So there you have it, folks. Not only is aquafaba a powerful and versatile ingredient that can help you master vegan baking and cooking, but it also offers some significant environmental and health benefits. So go forth, and conquer the world of plant-based cooking with the magical liquid from the can of chickpeas. Your taste buds, your waistline, and the planet will thank you!
Frequently Asked Questions
Can you really use aquafaba as a substitute for eggs?
Yes, you can use aquafaba as a substitute for eggs in many recipes, including baking and cooking. While it may not replicate the exact texture and outcome as eggs, it can help you achieve similar results, and often requires fewer modifications to the original recipe.
How much aquafaba do I need to replace one egg?
As a general rule of thumb, you can use three tablespoons of aquafaba to replace one egg. However, you may need to adjust this ratio depending on the specific recipe and the desired outcome.
Can I use aquafaba to replace eggs in any recipe?
While aquafaba can be used to mimic the properties of eggs in many recipes, it’s important to remember that it’s not a perfect substitute. Different recipes may require different techniques to achieve the desired outcome.
In general, you want to use fresh aquafaba, as older liquid may not whip up as well. You also want to make sure it’s at room temperature, as cold aquafaba will not whip up as easily.
Can I use aquafaba to make mayonnaise?
Yes, you can use aquafaba to make mayonnaise. Simply start by adding a small amount of oil to the blender, then gradually add in the aquafaba. Continue adding the oil in a thin stream while blending, until all of the oil has been incorporated and the mixture is smooth and creamy.
Once you’ve achieved a thick, creamy texture, you can add in a teaspoon of vinegar or lemon juice, and a pinch of salt, to taste.
Can I use aquafaba to make meringue?
Yes, you can use aquafaba to make meringue. Whip the aquafaba until it forms stiff peaks, then gently fold in any additional ingredients, such as sugar and vanilla extract.
However, it’s important to note that aquafaba meringue may not hold its shape as well as egg white meringue, so it may not be suitable for all recipes.
Can I use canned chickpeas instead of canned chickpeas for aquafaba?
Yes, you can use the liquid from cooked chickpeas to make aquafaba. However, the texture and outcome may vary slightly depending on the type and amount of chickpeas used.
You’ll typically need about 1 cup of cooked chickpeas to yield 1/2 cup of aquafaba. If you’re using cooked chickpeas to make aquafaba, it’s important to use freshly cooked chickpeas, as the liquid may separate if the chickpeas have been sitting in the liquid for too long.
Can I freeze aquafaba?
Yes, you can freeze aquafaba. Simply pour the liquid into an ice cube tray and freeze until solid. Once frozen, transfer the cubes to a freezer-safe container or bag, and store in the freezer for up to 3 months.
To use frozen aquafaba, thaw it in the refrigerator overnight, then whisk it gently to help it re-emulsify before using.
Can I use aquafaba to replace eggs in a cake?
Yes, you can use aquafaba to replace eggs in a cake. Simply whisk together 3 tablespoons of aquafaba with 1 teaspoon of baking powder for each egg that is being replaced. The baking powder will help the aquafaba bind the ingredients together and help the cake rise.
You may also want to add a little extra liquid, such as plant milk, to ensure that the cake has enough moisture and doesn’t dry out during baking.
Can I use aquafaba to replace eggs in a custard?
Yes, you can use aquafaba to make a vegan custard. To do this, you’ll want to use a blender to help you emulsify the ingredients and create a smooth, creamy texture.
Start by whisking together sugar, cornstarch, and salt in a small bowl. Add in plant milk and 1/4 cup of aquafaba, then whisk until well combined.
Heat a saucepan over medium heat, then add in 1/2 cup of aquafaba and cook, stirring constantly, for about 3-5 minutes, or until it has thickened slightly. Remove from heat.
Add the cornstarch mixture to the blender, along with the cooked aquafaba, and blend until smooth. Return the mixture to the saucepan, and cook over medium heat, stirring constantly, until it has thickened and come to a boil.
Remove from heat, and whisk in your desired flavorings, such as vanilla extract or fruit puree.
Aquafaba-Based Custard Recipe
Here’s a simple, yet delicious, aquafaba-based custard recipe. It makes about 1 1/2 cups of custard.
Ingredients:
- 1/2 cup of unsweetened plant milk
- 1/4 cup of granulated sugar
- 2 tablespoons of cornstarch
- 1/4 teaspoon of salt
- 1/4 cup of room temperature aquafaba
- 1/2 cup of room temperature aquafaba
- 1 teaspoon of vanilla extract
Instructions:
- Whisk together sugar, cornstarch, and salt in a small bowl.
- Add in plant milk and 1/4 cup of aquafaba, and whisk until well combined.
- Heat a saucepan over medium heat, then add in 1/2 cup of aquafaba and cook, stirring constantly, for about 3-5 minutes, or until it has thickened slightly. Remove from heat.
- Add the cornstarch mixture to the blender, along with the cooked aquafaba, and blend until smooth.
- Return the mixture to the saucepan, and cook over medium heat, stirring constantly, until it has thickened and come to a boil.
- Remove from heat, and whisk in vanilla extract.
Enjoy your aquafaba-based custard as is, or use it as a base for other desserts, such as ice cream or pie filling.
Can I use aquafaba to replace eggs in a quiche?
Yes, you can use aquafaba to make a vegan quiche. You’ll want to use a blend of aquafaba and plant milk to help bind the ingredients together and create a moist, tender crust.
Here’s a simple recipe for a savory aquafaba quiche. It makes one 9-inch quiche.
Ingredients:
- 1 1/2 cups of all-purpose flour
- 1 teaspoon of salt
- 1/2 cup of unsweetened plant milk
- 1/4 cup of room temperature aquafaba
- 2 tablespoons of olive oil
- 1/2 cup of chopped veggies, such as bell pepper, onion, and zucchini
- 1/2 cup of crumbled vegan sausage or tempeh
- 1/4 cup of nutritional yeast
- 1 teaspoon of dried herbs, such as basil, thyme, and oregano
- 1 teaspoon of salt
- 1/4 teaspoon of black pepper
Instructions:
- Preheat the oven to 400°F (204°C).
- In a large bowl, whisk together flour and salt. Add in plant milk and aquafaba, then use a fork or your hands to mix until a dough forms.
- Press the dough into the bottom and up the sides of a 9-inch pie dish. Bake for 10 minutes.
- In a large skillet, heat the olive oil over medium-high heat. Add in veggies and cook until softened, about 5 minutes. Remove from heat.
- In a blender, combine cooked veggies, vegan sausage or tempeh, nutritional yeast, herbs, salt, pepper, and plant milk.
- Add in 1/4 cup of room temperature aquafaba, and blend until smooth.
- Pour the mixture into the pie crust, and bake for about 30 minutes, or until the filling is set and lightly golden brown on top.
Enjoy your savory aquafaba quiche as is, or garnish it with fresh herbs, vegan cheese, or a dollop of vegan sour cream.
Conclusion
Aquafaba is a powerful and versatile ingredient that can help you master vegan baking and cooking. It offers significant environmental and health benefits, and can be used to replace eggs in a wide range of recipes, from baking to emulsifying. With a little practice and some delicious recipes, you’ll be whipping up delicious plant-based dishes in no time.