What the heck is aquafaba? (2024)

FAQs

What the heck is 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.

/æk.wəˈfɑː.bə/ the water from cooked beans, used instead of egg whites in vegan cooking (= for people who eat no animal products): Aquafaba imitates egg whites so you can replace it in all your favorite recipes.

Three tablespoons of aquafaba is equivalent to about one whole egg, while two tablespoons of aquafaba is equivalent to about one egg white. Keep in mind that a can of chickpeas yields about 1/2 to 3/4 cup of this liquid, so about eight to 12 tablespoons.

Aquafaba does work in recipes that call for several eggs or egg whites, but the results can vary. They don't have as tight of a structure as eggs so things like angel food cake won't be quite as fluffy.

Limitations of aquafaba

An easy way to see the problem is to compare how aquafaba would behave when fried like an egg. Unlike egg whites that become solid and flexible, aquafaba would simply evaporate. Many traditional cake recipes call for egg whites to be folded into the batter to create a light texture.

If we're being technical, aquafaba actually means “bean water” so feasibly you could use the water from other cans of beans or legumes, but chickpea seems to be the one that works the best.

Egg whites are healthy for those who wish to eat them, but aquafaba is a great egg alternative for vegans or people with an egg allergy. Chickpeas are healthy, and some of the nutrients transfer into the water. Protein and fiber don't transfer over, but you can still benefit from trace amounts of: B vitamins.

Aquafaba is mainly made from chickpea water. Because of its clear color, it most closely resembles egg whites. However, aquafaba isn't only made from chickpeas. It can be made of liquid from any legume can or legume cooking process, such as white bean water and lentil water.

Is aquafaba healthy though? 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.

Only once it's opened. You can open the carton using the tear strip at the top and simply pour. If you have any leftover, simply push the opening together and refold over to reseal, then pop into the fridge and use within 7 days. Aquafaba whisks up faster when it's cold so great if you're baking in a hurry!

Does aquafaba cause leaky gut? ›

Aquafaba Drawbacks

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.

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.

Egg whites are healthy for those who wish to eat them, but aquafaba is a great egg alternative for vegans or people with an egg allergy. Chickpeas are healthy, and some of the nutrients transfer into the water. Protein and fiber don't transfer over, but you can still benefit from trace amounts of: B vitamins.

The aquafaba most similar to egg white in its culinary characteristics appears to be from chickpeas and white beans such as the Navy bean. Other legumes, such as peas, lentils, soy, kidney, and black beans can be used, but their slightly different compositions may require more adjustment of water content to work well.

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.