Aquafaba, a term derived from the Latin words aqua (water) and faba (bean), refers to the viscous liquid leftover from cooking legumes like chickpeas. This unassuming liquid has gained a cult following in recent years, especially in vegan and plant-based cooking, thanks to its unique ability to mimic egg whites. Whether you’re whipping up a batch of vegan meringues or creating a creamy dairy-free mayonnaise, aquafaba has become a game-changer in the culinary world.
In this article, we’ll explore what aquafaba is, how it works, its discovery, and the many ways it can be used in the kitchen.
What is Aquafaba?
Aquafaba is the liquid you find in a can of chickpeas or the water leftover from cooking chickpeas at home. It contains starches, proteins, and soluble plant solids that leach out of the legumes during the cooking process, giving it a thick, slightly gelatinous consistency. This unique composition makes aquafaba an excellent emulsifier, foaming agent, and thickener—ideal for replacing eggs in a variety of recipes.
While chickpeas are the most common source, aquafaba can also be made from other legumes, such as white beans, black beans, or lentils. However, chickpea aquafaba is preferred due to its neutral flavor and consistent results.
How Was Aquafaba Discovered?
The culinary world first took notice of aquafaba in 2014, thanks to French musician and software engineer Joël Roessel. While experimenting with plant-based alternatives for egg whites, Roessel observed that the liquid from canned chickpeas could be whipped into a foam. He documented his findings on a blog, sparking interest among vegan and plant-based communities.
In 2015, Goose Wohlt, an American vegan baker, expanded on Roessel’s discovery and coined the term “aquafaba.” Wohlt demonstrated how aquafaba could be used as a direct substitute for egg whites in recipes like meringues and macarons. His work popularized aquafaba as a revolutionary ingredient in vegan cooking, leading to widespread experimentation and adoption in kitchens worldwide.
Why Does Aquafaba Work?
Aquafaba’s magic lies in its molecular composition:
- Proteins and Starches: These give aquafaba its foaming and thickening properties, closely mimicking the behavior of egg whites.
- Saponins: Natural compounds in legumes that help stabilize foams and emulsions, making aquafaba suitable for recipes requiring whipped textures.
When whipped, aquafaba traps air, creating stiff peaks similar to those achieved with egg whites. Its unique structure also allows it to bind ingredients, emulsify sauces, and add moisture to baked goods.
How to Make Aquafaba at Home
While canned chickpea liquid is the most convenient source of aquafaba, you can also make it from scratch. Here’s how:
Ingredients:
- 1 cup dried chickpeas
- 3 cups water
Instructions:
- Soak the chickpeas in water overnight.
- Drain and rinse, then add the chickpeas to a pot with 3 cups of fresh water.
- Simmer for 1–1.5 hours until the chickpeas are tender.
- Strain the chickpeas, reserving the cooking liquid.
- Allow the liquid to cool, then reduce it by simmering if it’s too thin. The ideal consistency should be similar to egg whites.
Store homemade aquafaba in an airtight container in the refrigerator for up to a week, or freeze it for longer storage.
How to Use Aquafaba in Recipes
Aquafaba is incredibly versatile and can be used as a direct substitute for eggs or egg whites in many recipes. Here’s how to measure it:
- 1 Egg White = 2 Tablespoons Aquafaba
- 1 Whole Egg = 3 Tablespoons Aquafaba
Popular Recipes Using Aquafaba:
- Vegan Meringues: Whip aquafaba with sugar and cream of tartar to create light, airy meringues.
- Egg-Free Mayonnaise: Blend aquafaba with oil, mustard, and lemon juice for a creamy, vegan-friendly mayo.
- Vegan Macarons: Replace egg whites with aquafaba for delicate, crisp macarons.
- Baked Goods: Use aquafaba to bind ingredients in cakes, muffins, and brownies.
- Cocktails: Shake aquafaba with your favorite spirits to create a foamy, egg-free head on drinks like whiskey sours.
Benefits of Using Aquafaba
1. Vegan and Allergy-Friendly
Aquafaba provides a plant-based alternative to eggs, making it ideal for those following vegan diets or avoiding eggs due to allergies.
2. Sustainable and Cost-Effective
Using aquafaba repurposes a byproduct that would otherwise be discarded, reducing food waste. If you cook with chickpeas regularly, you’re essentially getting aquafaba for free.
3. Low-Calorie and Cholesterol-Free
Unlike eggs, aquafaba is naturally cholesterol-free and contains fewer calories, making it a healthier option for many recipes.
Nutritional Information
Aquafaba is low in calories and contains trace amounts of protein and carbohydrates. While it’s not a significant source of nutrients, its culinary versatility makes it a valuable ingredient for plant-based cooking.
| Nutrient | Per 3 Tablespoons |
|---|---|
| Calories | 10 |
| Protein | 0.5g |
| Carbohydrates | 1g |
| Fat | 0g |
| Fiber | 0g |
Limitations and Tips for Using Aquafaba
While aquafaba is a fantastic egg substitute, there are some limitations:
- Flavor Sensitivity: Aquafaba has a slight bean-like taste, though this is often masked by other ingredients.
- Structural Differences: It works best in recipes where egg whites are used for texture rather than structure, such as meringues or mousses.
- Experimentation Required: Since aquafaba is less stable than eggs, achieving consistent results may take some practice.
The Future of Aquafaba
Since its discovery, aquafaba has inspired chefs, bakers, and home cooks to experiment with new ways of incorporating it into recipes. It has become a staple in vegan and allergy-friendly kitchens worldwide and continues to grow in popularity as more people embrace sustainable and plant-based cooking.
With its unique properties, aquafaba has proven that even the most unexpected ingredients can become game-changers in the culinary world.
