Tags: aquafaba, chickpeas, egg substitute, vegan
Who would’ve thought that a super simple and practical vegan egg substitute could be found in a Tetra Pak of beans? Not me! To think, aquafaba has been around all along and we’ve just been dumping it down the drain!
Beans are the key to making aquafaba, a MUST if you have an egg allergy/intolerance or follow a vegan diet. Because its consistency is almost identical to that of raw egg whites, aquafaba works perfectly for any recipe that calls for eggs and needs some fluff.
Best of all, aquafaba is simply made from bean water — that’s right, it’s made from the drained out liquid in BPA/BPS-free Tetra Pak beans (no, we don’t recommend BPA-free cans anymore) or the water from cooking dried legumes.
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. In fact, one tablespoon of aquafaba made from no salt added Tetra Pak beans contains about:
- 3 calories
- 0 grams fat
- 0 milligrams sodium
- 0 grams fiber
- 0.2 grams sugar
- 0.2 grams protein
- 1.1 milligrams calcium
To make aquafaba, use a hand mixer and simply beat the bean water until semi hard peaks are formed, which will take less than 10 minutes. I recommend using the liquid from cooking organic legumes, but I get it — sometimes you’re just too busy and don’t have the time. If that’s the case, I recommend using the liquid from a Tetra Pak of organic, sodium-free beans. The drained water of any beans works, but chickpea water specifically has been proven to work well. Cannellini beans are also an option if you’re not a fan of chickpeas.
Aquafaba is most commonly used to replace egg whites in a recipe, but you can also use it in lieu of egg yolks or whole eggs.
- 1 egg yolk = 1 tablespoon aquafaba
- 1 egg white = 2 tablespoons aquafaba
- 1 whole egg = 3 tablespoons aquafaba
Try using aquafaba to make pancakes, meringue, and baked goods. A good way to get started is with my banana muffin recipe from PowerPerks and PowerPerks Rx. These muffins are one of my favorite grab n’ go fiber-insured breakfast solutions. All you need is two muffins along with a cup of berries or an apple — great to have at your desk for a snack — and you’re all set for the morning!
Banana Muffins To-Go
Makes: 8 muffins
Serving size (breakfast): 2 muffins with ½ cup fruit of choice
Serving size (snack): 2 muffins
Vegan, Gluten-free
For an on-the-go snack solution, enjoy two Banana Muffins!
Ingredients:
- 1 cup old fashioned rolled oats
- 1 cup unsweetened plant-based milk
- 1 ripe banana
- 6 tablespoons aquafaba from chickpeas
- 1 teaspoon baking powder
- 1 teaspoon pure vanilla extract
- 2 teaspoons psyllium husk
- 1 tablespoon chia seeds
Power Up! (Add to blender):
- 1 teaspoon Ceylon cinnamon
- ½ teaspoon ground ginger
Directions:
- Add the aquafaba to a high-powered blender and blend for about 2 minutes. Add the rest of the ingredients and continue blending for an additional 1-2 minutes. (Remember to add the Power Up! ingredients.)
- Line an 8 tray muffin tin with parchment paper and distribute the batter evenly. Bake at 350 degrees for 20-30 minutes, until golden brown.
Snack Meal Math – Snack (2 Muffins): 170 calories | 5g fat | 120mg sodium | 12g carbs | 6g fiber | 7g sugar | 7g protein
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FAQs
According to the website aquafaba.com, 1 tablespoon (15 ml) contains 3–5 calories, with less than 1% coming from protein (3). It may contain trace amounts of certain minerals like calcium and iron, but not enough to be considered a good source.
Does aquafaba have any nutritional value? ›
According to the website aquafaba.com, 1 tablespoon (15 ml) contains 3–5 calories, with less than 1% coming from protein (3). It may contain trace amounts of certain minerals like calcium and iron, but not enough to be considered a good source.
Is aquafaba high in protein? ›
His analysis found that aquafaba is about 1 percent protein, compared to an egg white, which is about 10 percent protein. Otherwise, the liquid is a simple combination of protein, starches, and vegetable gum, similar to the composition of a chickpea.
Is aquafaba only from chickpeas? ›
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 high in salt? ›
The aquafaba has no added salt, whips up into a foam with stiff peaks in just 1-2 minutes, and has the perfect consistency for all known applications.
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.
Is aquafaba healthier than eggs? ›
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.
Does aquafaba cause leaky gut? ›
Saponins: they have a bitter, soapy quality that helps aquafaba whip up and get foamy. While saponins have some positive benefits, they can be very difficult to digest, leading to digestive upset (especially for those with existing digestive issues) and may even lead to leaky gut.
Is there BPA in aquafaba? ›
Best of all, aquafaba is simply made from bean water — that's right, it's made from the drained out liquid in BPA/BPS-free Tetra Pak beans (no, we don't recommend BPA-free cans anymore) or the water from cooking dried legumes.
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.
How long can you keep aquafaba? Store unwhipped aquafaba in an airtight container in the fridge for up to 5 days. Freeze aquafaba for months. For ease, consider freezing it in tablespoons in an ice cube tray.
Can you eat aquafaba 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…
Can I use aquafaba instead of flaxseed? ›
Aquafaba is the brine from a can of chickpeas. For recipes where you're looking for more of a rising quality, aquafaba is a better option than flax or chia eggs. It provides a lighter and fluffier texture. When whipped into stiff or semi-stiff peaks, the texture is similar to whipped egg whites.
Is aquafaba unhealthy? ›
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. Aquafaba was discovered by accident, and it has made a huge difference in the vegan community.
Is aquafaba not healthy? ›
On the down side, there's not much to aquafaba, Holley notes. “Aquafaba contains some trace nutrients, but is nowhere near comparable to those found in an egg.” It also has significantly less protein – 1% of the recommended daily value versus 10% protein in egg whites.
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.
Should you drink aquafaba? ›
The water used to boil chickpeas, also known as aquafaba, is safe to consume. It may have absorbed some nutrients and flavors from the chickpeas during the boiling process. Some people even use aquafaba as an egg substitute in cooking and baking due to its unique properties.
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.
Is aquafaba safe to eat raw? ›
Can I eat it 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…
