Health Benefits of Aquafaba 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. Folate.
The next time you open a can of chickpeas, think before you drain it. It turns out, that leftover liquid is kind of magic. Known as aquafaba or chickpea water, it can be used as a vegan substitute in many recipes that call for eggs or egg whites.
Great news! Both canned and dried varieties of chickpeas are nutritious! When purchasing canned varieties, look for those labeled "no salt added" or "low in sodium." Overall, beans are budget-friendly, but dried can often be less expensive and also more flavorful than canned.
So whether you're soaking fresh chickpeas or using canned, don't throw away the 'juice'. That liquid is a valuable ingredient known as aquafaba. It makes an outstanding egg white substitute, somehow embodying the same viscous texture and ability to whizz into fluff.
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.
If you are using canned chickpeas, drain and rinse them with water to cut the sodium (salt) content by almost a half. Rinse well in cold water to make them easier to digest and less gas-producing.
*1 15-ounce (425 g) can of chickpeas typically yields about 1/2 cup (120 ml) aquafaba, which typically whips up into ~2-3 cups aquafaba. *Nutrition information represents one 15-ounce can worth of aquafaba, which has minimal calories.
Not rinsing the beans first.
Not only is this liquid extra starchy, but it's also usually full of sodium. Unless a recipe specifically calls for using this liquid, it won't be a welcome addition to your dish.
Unwhipped aquafaba will be fine in the fridge for 3-4 days, after which it can go bad and will need to be discarded. You'll know by smelling it. Once whipped, you have to use it straight away; otherwise, it will turn to liquid again.
You can use aquafaba as you would eggs! Here are some tips: Just 1 tablespoon of aquafaba is about the same as one yolk, 2 tablespoons are the same as one egg white, and 3 tablespoons can stand in for the entire egg. Sometimes, your chickpea liquid may be too thin.
In fact, many registered dietitians say that if you eat canned chickpeas regularly, your body will actually see a myriad of health benefits. Between the plant-based protein, fiber, and even the complex carbohydrates that are within these tiny legumes, having chickpeas in your diet is ultimately a good health move.
Rich in protein and fiber, chickpeas are also low-glycemic carbohydrates and full of inflammation-fighting nutrients.
“The major nutritional difference between dried and canned chickpeas is their sodium content, with canned beans averaging between 300 to 400 milligrams sodium per half-cup serving, depending on the brand,” says Rachel Begun, MS, RDN, a culinary nutritionist and co-founder of the The Modern Loaf in Los Angeles.
So the starchy liquid that lives in the can? That's your bean broth. Use that broth to thicken soups, help dips hang together—all the ways you'd use the broth with beans you cooked yourself. So stop throwing it away!
Unless the recipe tells you to keep the canned beans in their liquid, you should drain your can and give the beans a good rinse before using. This will improve the flavor and texture of your finished dish.
The canning liquid deposits starches and proteins from the beans, according to Jackie Newgent, RDN, author of The All-Natural Diabetes Cookbook: The Whole Food Approach to Great Taste and Healthy Eating. "This can also cause foaminess, especially in chickpeas and white beans," Newgent added.
Health Benefits of Aquafaba
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 the brine that's leftover from cooking legumes, or the liquid leftover in a can of chickpeas. This substance contains something called “phytic acid”, which is tough for our bodies to digest, often causing bloat and digestive problems.
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.
Like other beans, chickpeas benefit from soaking in water, especially if you are planning to boil them on the stovetop. However, if you plan to cook them in the slow cooker or instant pot, you do not need to soak them, although you can if you have the time.
If you're watching your sodium intake, we have good news. In each case, draining and rinsing beans lowered the sodium by about 100 milligrams per ½-cup serving—or 20.7 to 26.5 percent. Rinsed Beans: Goya chickpeas: 24.7% less sodium.
Before consumption, you have to soak them in water for a couple of hours, and then cook them for at least 45 minutes (to reduce cooking time, use an instant pot). You can then add them to different recipes and preparations. On the other hand, canned chickpeas are already pre-cooked and, most of the time, pre-seasoned.
Despite all its perks, aquafaba does have one drawback: It can cause gas. You may know beans can cause gas and flatulence if you've ever indulged in baked beans or bean-based dishes.
History of Aquafaba
Wohlt found that the liquid from garbanzo beans, or chickpeas, could be whipped and used as an egg replacer. He called the bean liquid aquafaba, a combination of the Latin words aqua (water) and faba (beans). Out of nowhere, a trend to use the liquid from cooked beans of all kinds was born.