Aquafaba has emerged as a popular ingredient with a variety of intriguing applications. Social media platforms and health-oriented websites frequently highlight aquafaba, the liquid that comes from cooking or preserving legumes, especially chickpeas.
Vegan cuisine particularly values this versatile component, primarily using it as a substitute for eggs.
This article provides an in-depth exploration of aquafaba, discussing its composition, preparation methods, and the potential benefits of incorporating it into your diet.
What Is Aquafaba?
Aquafaba is the liquid you get from cooking or soaking pulses, like chickpeas or white beans. It’s the fluid many people pour out when they open a can of chickpeas, for example.
The term itself is a blend of the Latin words for water and bean—”aqua” and “faba.”
Pulses are the edible seeds belonging to the legume family, with common varieties including beans and lentils.
These seeds are characterized by a relatively high carbohydrate content, primarily in the form of starch. Starch serves as the energy storage component in plants and consists of two polysaccharides: amylose and amylopectin.
During the cooking process, the starches in pulses absorb water, swell, and eventually decompose, leading to the release of amylose and amylopectin, along with some proteins and sugars, into the surrounding liquid.
This process results in the thick liquid known as aquafaba.
The liquid has existed as long as people have been preparing pulses, but in 2014, a French chef recognized its potential as a culinary ingredient, giving it significant recognition.
He discovered that aquafaba could effectively replace egg whites and serve as a foaming agent.
Culinary enthusiasts quickly embraced this revelation, and soon chefs around the world were using aquafaba.
The vegan community especially welcomed this discovery, as aquafaba offers an excellent plant-based alternative to eggs.
While aquafaba is most commonly associated with the liquid from chickpeas, this article will specifically concentrate on chickpea aquafaba.
Nutrition Facts
Aquafaba, being a relatively recent phenomenon, has limited data available concerning its nutritional profile. As indicated by aquafaba.com, a single tablespoon (15 ml) provides approximately 3 to 5 calories, with less than 1% derived from protein.
While it may possess minimal quantities of certain minerals, such as calcium and iron, these amounts are insufficient to classify it as a significant source of these nutrients.
Presently, comprehensive nutritional information on aquafaba is lacking; however, as its popularity grows, further insights into its health benefits may emerge.
How to Use Aquafaba
While there is a lack of extensive research on the nutritional profile and health benefits of acquafa, it is evident that it serves a variety of purposes in culinary practices.
Vegan Dairy Replacement
Aquafaba not only serves as an outstanding substitute for eggs but also as an exceptional alternative to dairy products. Those who adhere to a vegan diet or experience lactose intolerance often seek out dairy-free options to enhance their recipes.
This versatile ingredient can replace milk or butter in a variety of dishes without compromising the overall texture or taste.
For example, one can create a delectable dairy-free butter by blending aquafaba with apple cider vinegar, coconut oil, olive oil, and salt.
Additionally, baristas sometimes whip it into a sumptuous whipped cream to achieve the signature froth in cappuccinos and lattes.
Egg White Replacement
People widely recognize aquafaba as an exceptional alternative to eggs.
While experts are still uncertain about how aquafaba works as an effective egg substitute, they likely attribute it to its unique blend of starches and minimal protein content.
People primarily use it as a substitute for egg whites, but they can also replace whole eggs and egg yolks with it.
Additionally, aquafaba is vegan-friendly and appropriate for individuals with egg allergies or intolerances.
This viscous liquid has garnered acclaim among vegan bakers for its remarkable capacity to replicate the functions of eggs in various recipes, contributing structure and volume to baked items such as cakes and brownies.
You can whip it into a light meringue similar to egg whites or transform it into delectable vegan desserts, including marshmallows, mousse, and macaroons.
Moreover, aquafaba is a favored component in savory vegan adaptations of classic egg-based dishes like mayonnaise and aioli.
Bartenders also employ it to craft vegan and egg-allergy-friendly versions of cocktails traditionally made with egg whites.
Experts recommend using 3 tablespoons (45 ml) of aquafaba to replace one whole egg or 2 tablespoons (30 ml) for one egg white.
Aquafaba Is Great for People with PKU
The minimal protein content of aquafaba renders it an ideal option for individuals diagnosed with phenylketonuria, commonly referred to as PKU.
PKU is a hereditary condition that results in elevated levels of an amino acid known as phenylalanine in the bloodstream.
This disorder arises from a genetic mutation affecting the gene that encodes the enzyme required for the metabolism of phenylalanine.
Excessive concentrations of this amino acid in the blood can lead to neurological damage and significant cognitive impairments.
Amino acids serve as the fundamental components of proteins, and foods rich in protein, such as eggs and meat, contain high levels of phenylalanine.
Individuals with PKU are required to adhere to a lifelong, very low-protein diet to avoid consuming foods that are rich in phenylalanine.
Such dietary restrictions can be quite challenging, making it difficult to find suitable low-protein alternatives.
Aquafaba presents a promising option for those with PKU, as it can effectively substitute for eggs while maintaining a very low protein profile.
Aquafaba Is Low in Nutrients
Aquafaba serves as a suitable egg alternative for individuals with dietary restrictions and food allergies; however, it lacks essential nutrients and cannot match the nutritional profile of eggs or dairy products.
Initial nutrient assessments indicate that aquafaba is remarkably low in calories, protein, carbohydrates, and fat, and it offers minimal, if any, vitamins or minerals.
In contrast, eggs and dairy are rich in nutrients. A single large egg provides 77 calories, 6 grams of protein, and 5 grams of beneficial fats.
Moreover, eggs encompass nearly all the nutrients required for a balanced diet, along with potent antioxidants.
While aquafaba can effectively replace eggs or dairy, particularly for those with allergies or dietary preferences, it is crucial to recognize that it offers significantly fewer nutrients.
Opting for aquafaba in place of eggs or dairy means forgoing the substantial nutritional advantages these foods provide.
How to Make Aquafaba
Acquiring aquafaba is most straightforward when using canned chickpeas. Nonetheless, it is also possible to make use of the water left over from boiling chickpeas.
To implement the first approach, simply pour the contents of the can into a colander, making sure to keep the liquid.
Ways to Use Aquafaba
- Egg Replacement in Baking: Aquafaba serves as an excellent alternative to eggs in vegan baking. It is effective in various recipes, including cakes, muffins, cookies, and pancakes. To substitute one egg, use three tablespoons of aquafaba.
- Vegan Meringue: By whipping aquafaba with sugar, one can produce a light and airy vegan meringue. This substitute closely resembles egg whites and is suitable for pavlovas, macarons, and as a pie topping.
- Vegan Butter: Combining aquafaba with coconut oil or vegetable oil yields a vegan butter alternative, ideal for spreading or cooking purposes.
- Cocktail Foams: Bartenders utilize aquafaba to create foamy cocktails without including egg whites, enhancing the texture of beverages such as sours and fizzes.
- Thickening Agent in Soups and Sauces: You can use aquafaba to thicken soups, stews, and sauces, giving them a creamy consistency without needing cream or dairy products.
- Whipped cream substitute: By whipping aquafaba with sugar and vanilla extract, one can create a dairy-free whipped cream, making it an excellent topping for various desserts.
- Macaron Shells: Aquafaba is effective as a base for vegan macarons, contributing to the creation of the traditional crispy exterior and chewy center.
- Dairy-Free Ice Cream: Incorporating aquafaba into homemade dairy-free ice cream recipes results in a light and airy texture.
The bottom line
Chefs and food enthusiasts are currently exploring aquafaba, a fascinating and adaptable ingredient, for its various culinary applications.
While its nutritional profile remains largely uncharted, preliminary studies indicate that it contains very little protein, rendering it a suitable option for individuals with phenylketonuria (PKU).
Although aquafaba doesn’t provide a significant source of nutrients, many people acknowledge it as an excellent alternative to eggs and dairy for vegans and those with food sensitivities.
You can use this liquid to create delectable vegan and allergy-friendly baked goods.
It is important to note, however, that maintaining a low intake of sugary foods is advisable for optimal health.
Aquafaba has already made a considerable impact in the culinary scene and continues to gain traction as innovative chefs uncover new methods to incorporate this versatile ingredient.
