Everything You Need to Know About Aquafaba, the Vegan Wonder Ingredient (2024)

Not all foods have their own URLs, but aquafaba ("AF"), the viscous canned chickpea liquid you usually dump down the drain, does. Aquafaba.com was registered in 2015 by a savvy software engineer in central Indiana, Goose Wohlt, after he, along with a 45,000-person Facebook group (Vegan Meringues - Hits and Misses), settled on a name. Other contenders were "bloop" and "l'egg," but the winner came from a Googling spree: "Latin for bean" plus "latin for water," combined—fabaaqua—and reversed—aquafaba.

The obsession with the ingredient began after Wohlt and his wife discovered French cook Joël Roessel's tutorial on how to make vegan meringues. Turns out, the thick, gelatinous byproduct of soaking legumes is a perfect vegan egg substitute. Now haute restaurants, bars, and news and media outlets all over the country, from Los Angeles to New York, are catching on. Here's everything you need to know.

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. And, in vegan cooking circles, it's become the silver bullet to making airy meringues and expert whiskey sours without any eggs.

Jason Eisner, the lead bartender of Gracias Madre and Café Gratitude, operates a vegan bar program and has found replacers to be excessively smelly, foul-tasting, or difficult to work with. He has spent over 100 hours learning about aquafaba, and it's the only substitute he'll use now. "If you fill two glasses, one with egg whites and the other with aquafaba, you wouldn't even know the difference," he said. "The only telltale sign is the smell: Egg whites smell like wet dog and chickpeas have no smell whatsoever."

The Hotline Sling at Gratitude Newport Beach. Photo: Café Gratitude

Courtesy of Café Gratitude

Why Should You Care?

The word "aquafaba" was, no joke, invented just a little over a year ago, but it's blowing up among the growing population of vegans. Restaurants such as Nix in New York as well as Blue Hill at Stone Barns have incorporated it into their cooking, as a way to make foams and co*cktails from plant-based materials. This is the year aquafaba is poised to hit it big, according to the New York Times, New York Magazine, Eater, and Serious Eats, which all wrote about the wonders of the liquid recently.

How to Use It

Sub in for eggs and egg whites wherever needed—pancakes, waffles, mayonnaise, meringues, you name it. Wohlt says the rule of thumb is: 1 Tbsp. for one yolk, 2 Tbsp. for one white, and 3 Tbsp. for one whole egg. That said, the consistency of your aquafaba makes a difference. Wohlt suggests reducing watery aquafaba about 25 percent on the stove to thicken it up. If it's already thick (as it sometimes is from canned chickpeas), you don't have to reduce. With some trial and error, you'll get a feel for it.

At Gracias Madre and Café Gratitude, emulsified aquafaba takes the place of egg whites to build the foam in drinks like sours and cappuccinos (plus, a vegan egg cream coming soon!). For a drink like a whiskey sour, Eisner will shake the liquor with ice, strain into a large beverage pitcher, add an ounce of aquafaba, then take a hand emulsifier to it. Next, Eisner aerates the mixture for about seven seconds, and pours it all back into the shaker (no ice, because the aquafaba will cling to it). The aquafaba takes on whatever flavor added to it. The Hotline Sling at Gratitude Newport Beach (pictured above), a combination of gin, sloe berry, and lemon is mixed with an aquafaba salt foam and grated dark chocolate that Eisner swears tastes like salted caramel.

Everything You Need to Know About Aquafaba, the Vegan Wonder Ingredient (2024)

FAQs

What is the vegan ingredient aquafaba made of? ›

What is it? 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.

How much aquafaba equals 1 egg white? ›

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.

Is there any nutritional value to aquafaba? ›

Nutrition Facts

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 healthier than eggs? ›

Eggs are a good source of nutrients, vitamins, and minerals, while aquafaba does not offer any significant nutritional value. Eggs typically have 77 calories, 6 grams of protein, and 5 grams of fat, while aquafaba is extremely low in calories, protein, and fat.

Does aquafaba go bad? ›

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!

How long will aquafaba keep in the fridge? ›

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.

Does aquafaba cause leaky gut? ›

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.

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.

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.

Is aquafaba good for weight loss? ›

Including aquafaba in weight loss with Spatz

It is now clear to understand why aquafaba has become such a popular alternative to egg whites in recent times. Not only does this liquid offer an appreciable amount of protein, but you can avoid unhealthy substances such as saturated fats and cholesterol.

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…

Is aquafaba hard to digest? ›

This can result in bloating and gas for some people, especially those with irritable bowel syndrome. “Aquafaba also contains saponins, another compound that can be hard to digest,” Miller says. Those saponins can contribute to the slightly bitter taste some people say aquafaba has.

Is aquafaba good or bad for you? ›

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.

What is the composition of aquafaba? ›

Aquafaba is used as a replacement for eggs and egg white. Its composition of carbohydrates, proteins, and other soluble plant solids which have migrated from the seeds to the water during cooking gives it a wide spectrum of emulsifying, foaming, binding, gelatinizing and thickening properties.

What is a vegan substitute for aquafaba? ›

There are other vegan egg substitutes that you can try if aquafaba isn't suitable for your recipe, such as flaxseed, chia seed, banana, and even avocado!

What the heck is aquafaba? ›

The word "aquafaba" comes from the Latin terms "water" and "beans". It is the thick liquid that is left over from canned chickpeas.

Top Articles
Latest Posts
Article information

Author: Edwin Metz

Last Updated:

Views: 5697

Rating: 4.8 / 5 (58 voted)

Reviews: 89% of readers found this page helpful

Author information

Name: Edwin Metz

Birthday: 1997-04-16

Address: 51593 Leanne Light, Kuphalmouth, DE 50012-5183

Phone: +639107620957

Job: Corporate Banking Technician

Hobby: Reading, scrapbook, role-playing games, Fishing, Fishing, Scuba diving, Beekeeping

Introduction: My name is Edwin Metz, I am a fair, energetic, helpful, brave, outstanding, nice, helpful person who loves writing and wants to share my knowledge and understanding with you.