Everything You Need to Know About Aquafaba, the Vegan Wonder Ingredient (2024)

Not all foods have their own URLs, but aquafaba ("AF"), the viscous canned chickpea liquid you usually dump down the drain, does. Aquafaba.com was registered in 2015 by a savvy software engineer in central Indiana, Goose Wohlt, after he, along with a 45,000-person Facebook group (Vegan Meringues - Hits and Misses), settled on a name. Other contenders were "bloop" and "l'egg," but the winner came from a Googling spree: "Latin for bean" plus "latin for water," combined—fabaaqua—and reversed—aquafaba.

The obsession with the ingredient began after Wohlt and his wife discovered French cook Joël Roessel's tutorial on how to make vegan meringues. Turns out, the thick, gelatinous byproduct of soaking legumes is a perfect vegan egg substitute. Now haute restaurants, bars, and news and media outlets all over the country, from Los Angeles to New York, are catching on. Here's everything you need to know.

What Is It?

Aquafaba is the thick liquid that results from soaking or cooking legumes, such as chickpeas, in water for an extended period of time. It's the translucent viscous goop you probably rinse down the drain when you open a can of chickpeas. And, in vegan cooking circles, it's become the silver bullet to making airy meringues and expert whiskey sours without any eggs.

Jason Eisner, the lead bartender of Gracias Madre and Café Gratitude, operates a vegan bar program and has found replacers to be excessively smelly, foul-tasting, or difficult to work with. He has spent over 100 hours learning about aquafaba, and it's the only substitute he'll use now. "If you fill two glasses, one with egg whites and the other with aquafaba, you wouldn't even know the difference," he said. "The only telltale sign is the smell: Egg whites smell like wet dog and chickpeas have no smell whatsoever."

The Hotline Sling at Gratitude Newport Beach. Photo: Café Gratitude

Courtesy of Café Gratitude

Why Should You Care?

The word "aquafaba" was, no joke, invented just a little over a year ago, but it's blowing up among the growing population of vegans. Restaurants such as Nix in New York as well as Blue Hill at Stone Barns have incorporated it into their cooking, as a way to make foams and co*cktails from plant-based materials. This is the year aquafaba is poised to hit it big, according to the New York Times, New York Magazine, Eater, and Serious Eats, which all wrote about the wonders of the liquid recently.

How to Use It

Sub in for eggs and egg whites wherever needed—pancakes, waffles, mayonnaise, meringues, you name it. Wohlt says the rule of thumb is: 1 Tbsp. for one yolk, 2 Tbsp. for one white, and 3 Tbsp. for one whole egg. That said, the consistency of your aquafaba makes a difference. Wohlt suggests reducing watery aquafaba about 25 percent on the stove to thicken it up. If it's already thick (as it sometimes is from canned chickpeas), you don't have to reduce. With some trial and error, you'll get a feel for it.

At Gracias Madre and Café Gratitude, emulsified aquafaba takes the place of egg whites to build the foam in drinks like sours and cappuccinos (plus, a vegan egg cream coming soon!). For a drink like a whiskey sour, Eisner will shake the liquor with ice, strain into a large beverage pitcher, add an ounce of aquafaba, then take a hand emulsifier to it. Next, Eisner aerates the mixture for about seven seconds, and pours it all back into the shaker (no ice, because the aquafaba will cling to it). The aquafaba takes on whatever flavor added to it. The Hotline Sling at Gratitude Newport Beach (pictured above), a combination of gin, sloe berry, and lemon is mixed with an aquafaba salt foam and grated dark chocolate that Eisner swears tastes like salted caramel.

Everything You Need to Know About Aquafaba, the Vegan Wonder Ingredient (2024)

FAQs

Everything You Need to Know About Aquafaba, the Vegan Wonder Ingredient? ›

Aquafaba refers to the liquid obtained from cooking beans, especially chickpeas, or from canned beans. Chickpeas, or garbanzo beans, are particularly known for producing a starchy liquid, making chickpea water the most common form of aquafaba.

What is the vegan ingredient aquafaba made of? ›

Aquafaba is an egg replacement usually made from chickpea water. Some people also use soybean water or water from other neutral-tasting beans. Not only is it a healthy alternative to eggs, but it is also vegan-friendly.

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.

Are there any health benefits to aquafaba? ›

ARE THERE HEALTH BENEFITS? 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.

Is aquafaba full of lectins? ›

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.

What is the chemistry behind aquafaba? ›

Aquafaba has become popular due to its diverse functional attributes such as gelling, foaming, emulsifying and thickening properties. It owes them to its unique chemical composition rich in oligosaccharides, soluble polysaccharides, low molecular and water-soluble protein, phenolic compounds and saponins.

Is aquafaba not healthy? ›

Aquafaba also may not be a good choice for everyone, as it contains “oligosaccharides, which are sugars that the body can't digest until they reach the colon,” Miller explains. This can result in bloating and gas for some people, especially those with irritable bowel syndrome.

How long does aquafaba last? ›

How long does aquafaba last? Store unwhipped aquafaba in an airtight container in the fridge for up to 5 days. Freeze aquafaba for 3 months. For ease, consider freezing it in tablespoons in an ice cube tray.

How to tell if aquafaba is bad? ›

You will need to defrost the Aquafaba overnight in the refrigerator before using. Always smell your Aquafaba before using it. It will smell like spoiled beans (not pleasant) if it is no longer good. Toss it if this is the case.

Is aquafaba healthier than eggs? ›

Eggs are a good source of nutrients, vitamins, and minerals, while aquafaba does not offer any significant nutritional value. Eggs typically have 77 calories, 6 grams of protein, and 5 grams of fat, while aquafaba is extremely low in calories, protein, and fat.

What does aquafaba do for hair? ›

Aquafaba can also be used as a natural hair mask to promote healthy hair growth and shine. The proteins in aquafaba help to strengthen the hair, while the starch helps to absorb excess oil and dirt.

Is aquafaba good for weight loss? ›

While it's not loaded with nutrients, it's super low in calories and doesn't contain additives or any ingredients that aren't favorable when it comes to our health. In fact, one tablespoon of aquafaba made from no salt added Tetra Pak beans contains about: 3 calories. 0 grams fat.

Can aquafaba be eaten raw? ›

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

Does aquafaba really work? ›

Although the exact science behind why aquafaba works so well as an egg replacement is unknown, it may have to do with its combination of starches and small amounts of protein. It is most commonly used as a replacement for egg whites, but it can also be used as a stand-in for whole eggs and egg yolks.

How do you remove lectins from chickpeas? ›

Chickpeas have lectins, like all beans and legumes. But the good news is there are ways to remove lectins from high-lectin containing foods. The easiest way to remove lectins from chickpeas is to soak and pressure-cook them. Soak – do it overnight or for about 12 hours, changing the water several times.

What is lectin poisoning? ›

Certain types of lectin may bind with the walls of your digestive system which can lead to serious problems. Eating one particular lectin, phytohemagglutinin, can lead to severe abdominal pain, vomiting, and diarrhea.

What are the health benefits of aquafaba? ›

It can be derived from cooking chickpeas or other legumes and is known for its thickening, stabilizing, binding, and emulsifying properties. Aquafaba is a nutritious choice, containing trace amounts of B vitamins, iron, and healthy fats. It can be easily made at home by soaking chickpeas and straining the liquid.

What is another name for aquafaba? ›

If you've ever opened canned chickpeas (also known as garbanzo beans) and strained off the chickpea water, then you've tipped some aquafaba down the sink! Aquafaba literally means "bean water", the brine that results from cooking legumes such as beans and chickpeas.

Why is aquafaba so popular? ›

Many also choose to use aquafaba or other vegan eggs for health reasons. While chicken eggs contain cholesterol (high levels of which are associated with an increased risk of chronic disease) aquafaba is totally cholesterol-free. It's also low in calories and contains traces of calcium, B vitamins, folate, and iron.

What is the composition of aquafaba? ›

Aquafaba is used as a replacement for eggs and egg white. Its composition of carbohydrates, proteins, and other soluble plant solids which have migrated from the seeds to the water during cooking gives it a wide spectrum of emulsifying, foaming, binding, gelatinizing and thickening properties.

What is inside aquafaba? ›

It's is the liquid leftover from cooked chickpeas. You can obtain it two ways: 1) Drain a can of chickpeas and reserve the liquid. Or, 2) Cook your own chickpeas and reserve the leftover cooking liquid.

Is there a substitute for aquafaba? ›

There are other vegan egg substitutes that you can try if aquafaba isn't suitable for your recipe, such as flaxseed, chia seed, banana, and even avocado! And I'll cover those in another post. In the meantime, give aquafaba a go with one of my recipes below: No-Fail Vegan Meringues.

Why does aquafaba work as an egg substitute? ›

Aquafaba acts as a binder, emulsifier, and firmer when used. When whipped, aquafaba foams up like egg whites due to its water-soluble proteins. It creates tiny bubbles in a protein foam that gives foods structure and light, fluffy texture.

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