How Do You Make Aquafaba?
Wondering how to make aquafaba? What is it, and how can you use it in recipes? Sharon answers questions regarding this versatile bean liquid that’s a staple in a plant-based diet.
How Do You Make Aquafaba?
Question: As a dietitian, I have heard about aquafaba but have never actually used it in a recipe. Do you choose “No Salt Added” beans or generally cook your own dry beans and then use the reserved liquid? My 1-year old daughter has an egg allergy and while I am familiar with using flax and chia seeds as replacements, I have been fascinated by the idea of using aquafaba.
Sharon’s Answer: I’m so happy that you’re interesting in working with aquafaba! Please check out my blog on aquafaba, which provides a step-by-step guide for turning bean liquid into an egg replacement. When you whip the liquid reserved from a can of beans or cooked beans, it turns into a stiff mixture very similar to egg whites, and then you can use this mixture as a replacement for eggs in baking. I have generally found that aquafaba works best when I use the reserved bean liquid from a can of beans, as the liquid gets really thick. Just think of that viscous liquid you drain out of the can of beans—that’s the magic ingredient of aquafaba, which turns into a stiff mixture when whipped. When I cook beans at home, I use them too quickly and the liquid doesn’t have a chance to get as thick as it does in a can, which has been cooked and sealed for a longer period of time. If you reserve the liquid in one can of beans, it yields about 1/2 cup, which is the perfect amount when whipped to replace about 2 eggs in a recipe. I have used all sorts of bean liquid with great results, including chickpeas, black beans, white beans, and kidney beans. Sometimes the darker beans will provide a hint of color in your recipe, so keep that in mind. If you have a KitchenAid, it’s super easy; just toss the bean liquid into the container of the mixer, turn it on and walk away—a couple of minutes later it will be thick. Just like whipped eggs, you have to gently fold in ingredients after this point so as not to break the stiffness of the mixture. If I use salted beans, then I don’t include salt in the recipe. Here’s one tip: every time you open a can of beans, drain the liquid and reserve it in an airtight container for using it as aquafaba later on in the week. As long as you use it within a few days, it will stay fresh and whip up easily. I love it in pancakes, waffles, muffins, cookies, bars, breads, and cakes. Stay tuned for more recipes and ideas for aquafaba on the blog in the coming weeks.
Sharon
Here are a few of my favorite recipes featuring aquafaba.
Coconut Cherry Dark Chocolate Waffles
Zucchini Carrot Spice Muffins
Chocolate Zucchini Cake
Banana Nut Pancakes
Check out the other nutrition questions I’m answering at The Plant-Powered Dietitian:
Does Soy Lead to Gynecological Issues?
How do I Get Vitamin D on a Plant-Based Diet?
How Do I Eat for Better Digestion?