How This Vegan Ingredient Can Replace Eggs While Supporting Creative Nutrition Solutions
Have you ever opened a can of chickpeas, poured the liquid down the drain, and moved on with your day? You may want to think twice next time. That cloudy, slightly thick liquid surrounding the chickpeas is called aquafaba, and it is one of the most interesting food discoveries I have come across in recent years. Let me explain why, because helping people understand nutrition is kind of my thing.
Aquafaba was discovered around 2014 by French musician and chef Joel Roessel. He realized that the liquid from canned beans could be whipped into a foam very similar to egg whites. A few years later, Goose Wohlt coined the term aquafaba, which comes from the Latin words for water and bean. He also discovered that adding sugar to aquafaba could create a vegan meringue. From there, aquafaba started appearing in recipes everywhere.
So what is happening inside that can of chickpeas? Here is the science, and I promise it is more interesting than it sounds. Chickpeas and other beans contain significant amounts of starch, which serves as stored energy for the plant. Two starch compounds called amylose and amylopectin are especially abundant. During cooking, some of the starches and proteins move into the surrounding water. As that happens, the liquid thickens. The protein compounds can trap air when whipped, similar to egg whites, while the starches contribute texture and stability. This combination is what allows aquafaba to replace eggs and oils in many recipes.
The list of uses is surprisingly extensive. Aquafaba can be used to make meringue, marshmallow fluff, mousse, frosting, marzipan, ice cream, mayonnaise, salad dressings, muffins, cookies, cakes, and much more. Straight from the can, it tends to have a noticeable bean aroma. Once incorporated into recipes, though, the flavor becomes fairly neutral. One tip is to choose low sodium or no salt added chickpeas. Otherwise, the extra sodium can influence the flavor of your finished recipe.
If you need thicker aquafaba for baking, simply simmer it on the stovetop to reduce the liquid and then allow it to cool before using it. For substitutions, the measurements are straightforward.
- Three tablespoons of aquafaba equals one large egg.
- Two tablespoons of aquafaba equals one large egg white.
Aquafaba can be especially valuable for anyone following a vegan lifestyle, avoiding eggs because of allergies, or managing PKU and monitoring protein intake. It creates opportunities to make recipes that might otherwise be difficult to enjoy.
From a nutrition standpoint, though, I want to keep expectations realistic. Aquafaba is not nutritionally equivalent to eggs. Eggs provide substantial amounts of protein and other nutrients. Aquafaba contains roughly three to five calories per tablespoon, with very little protein. In fact, less than one percent of those calories come from protein. There is also limited research examining the complete nutrition profile of aquafaba, largely because there has not been significant investment in studying it. You may obtain small amounts of calcium, iron, phosphorus, and certain B vitamins from the liquid, though the amounts are likely minimal.
Some people have concerns about aquafaba, and I think those conversations are worth having. One criticism is its low nutrient density. That is a fair point, especially if someone assumes aquafaba dramatically improves the nutrition value of baked goods.
Another concern involves BPA exposure. Some canned products use linings that contain BPA, a compound that may act as an endocrine disruptor. If this is something you are concerned about, consider researching the brands you purchase or making your own aquafaba at home. A common starting point is about two cups of dried chickpeas with eight cups of water. Detailed instructions are easy to find. As a bonus, you end up with cooked chickpeas for meals and homemade aquafaba for recipes.
There is also discussion around antinutrients. Yes, some antinutrients may make their way into the cooking liquid. At the same time, cooking reduces many of these compounds. If aquafaba is simply one occasional ingredient within your overall nutrition pattern, it is unlikely to be a major concern.
Then there is the digestive side of the conversation. We have all heard the rhyme about beans. Chickpeas contain oligosaccharides, which can contribute to gas and digestive discomfort in some individuals. Some of those compounds may also be present in aquafaba. If your body does not respond well to it, pay attention to those signals. Flax eggs and chia eggs are excellent vegan alternatives. Simply combine one tablespoon of ground flax or chia seeds with four tablespoons of water. In some recipes, applesauce can also work as a substitute for oil.
The bottom line is that aquafaba is a fascinating ingredient with a surprising number of uses. Whether you follow a vegan lifestyle, need an egg substitute, or simply enjoy learning about creative food solutions, it is worth knowing about. The next time you open a can of chickpeas, you may want to pause before pouring that liquid down the drain. There is more potential in it than most people realize.