Aquafaba – Wait, What? Leftovers?

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aquafaba

Aquafaba … No, this is not an aftershave from the 70’s – we’re talking about the leftover liquid you get from boiling chickpeas (it is magic!)

Around 3 years ago, a French chef named Joël Roessel made an important discovery that has taken the plant-based world by storm. Experimenting in his kitchen one day, he found that the leftover liquid from boiling chickpeas (or garbanzo beans – whatever you prefer to call them) is an AMAZING and foolproof alternative to eggs. Yes, you heard me correctly, an alternative to eggs – in baking, and even in things like omelets and frittatas.

WOW.

When beaten, this viscous liquid turns thick and frothy, just like beaten egg whites. It has a very mild taste, which is unnoticeable in baked goods.

And the news keeps getting better…

  1. In a pinch, you can even use the liquid that comes with tinned chickpeas. Just make sure you shake the tin well first. We still prefer to soak and cook our chickpeas (and some recipes actually require this, with falafels being one of them), but it is nice to know that the tinned version works as well.
  2. While the results may not be quite as good, the liquid left from other beans and legumes can also be used – fava beans, white kidney beans, and navy beans are all good alternatives.
  3. While the liquid doesn’t stay fresh for more than 2-3 days in the fridge, it freezes amazingly well in ice cube trays. We recommend flash freezing the cubes, popping them out, and then storing them in a freezer-safe container for a ready-to-use egg substitute any time.

Here is how to make your own aquafaba at home:

1 ½ cups dried chickpeas, well rinsed

4 cups of water

  1. In a large bowl, leave the chickpeas and water to soak overnight. In the morning, the chickpeas should be completely submerged by water. If not, add a bit more water just to cover.
  2. Transfer both water and chickpeas to a large saucepan. Bring to a boil, then reduce heat and simmer for 25-30 min, or until chickpeas are tender.
  3. Once cooked, strain the liquid into a measuring cup using a fine sieve. You should have between ¾ to 1 cup of liquid. This is your aquafaba. If you have more liquid than that, you will need to continue to reduce it for a few more minutes. If you don’t have enough liquid, add a bit more water to it. The ¾ to 1 cup of liquid is the right consistency and contains the proper amount of enzymes to make it fluff and foam like egg whites.
  4. Cool the liquid and use it as an egg substitute in your favourite recipes.

Some yummy examples of how aquafaba can be used in your kitchen:

  • To replace eggs in any baking recipe (cookies, cakes, quick breads, etc.)
  • To replace eggs in an omelet or frittata
  • To make homemade (and plant-based) mayonnaise
  • To make fluffy waffles and French toast

And, here is the ratio:

1-2 Tbsp. = 1 egg white

2-3 Tbsp. = 1 whole egg

*If you are used to using large eggs (and that’s what the recipe calls for), then opt for the larger measurement – i.e. 2 Tbsp. to replace 1 egg white.

Kiran, why should I switch to using aquafaba instead of eggs?

That is a very good question, and one that I would love to answer.

First, perhaps you and your family are making a conscious decision to consume fewer animal products, or, to go plant-based altogether.

Second, maybe someone in your family has an allergy (or a sensitivity) to eggs. It is more common that you may think.

Third, while eggs are not as controversial as they were in the late 80’s and early 90’s because of the “cholesterol” scare, eggs still do contribute cholesterol to the diet. For anyone dealing with heart disease and/or high blood pressure, aquafaba is a great alternative.

Fourth, chickpeas contain so much goodness – they are chock a block full of protein, fiber, Vitamin K, folate, iron, B6, magnesium, phosphorous, zinc, copper, and selenium. They are, really and truly, one of nature’s super foods.

Fifth, cost. Dried chickpeas are very inexpensive, last a long time, and go a long way. Because you can also eat the chickpeas (as well as keep the liquid), it serves a dual-purpose in your kitchen. Eggs, on the other hand, (especially the organic, free-range variety) are very costly, by comparison.

So, have I managed to convince you to try aquafaba as an alternative to eggs?

I hope so! What an incredibly versatile legume. If you know of any other delicious, nutritious, inexpensive, and readily available foods that can also be whipped, beaten, frothed, foamed, and emulsified, I would love to know about it! 😉


Lastly, thank you so much for visiting! I hope you have found some valuable information, if so, I’d love to hear about it!

Please feel free to share this post with anyone who might benefit, and comments are always welcome!

I look forward to connecting with you next time!

And be sure to check out why you should order your family’s next meal courtesy of Ki’s Kitchen  
aquafaba

From our kitchen to yours,

Love + Peace

Kiran 

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