How to Make Aquafaba and Recipes

Aquafaba

Aquafaba, the liquid leftover from cooked chickpeas, is a magical ingredient that can be used as a vegan substitute for egg whites in various recipes. It's naturally heart-healthy and surprisingly versatile! This recipe will guide you through making aquafaba and inspire you to use it in your kitchen.

I’m using honey or maple syrup instead of refined sugar, providing estimated nutritional information.

Recipe Name: Aquafaba Magic: From Chickpea Brine to Culinary Delight (Plus 9 Recipes!)

Cuisine Type: International (Adaptable)

Dietary Preferences: Heart-Healthy, Vegan (most recipes), Gluten-Free (most recipes)

Introduction:

Aquafaba acts as a fantastic egg replacement, especially for vegans or those with egg allergies. This guide will show you how to make aquafaba and then transform it into a variety of sweet and savory dishes.

Part 1: Making Aquafaba

Option 1: Using Canned Chickpeas:

1. Drain the Chickpeas: Open the can of chickpeas and drain the liquid into a clean bowl or measuring cup.

2. Reserve the Chickpeas: Set the chickpeas aside for another use (see serving suggestions below!).

3. Reduce (Optional): For a more concentrated aquafaba (especially if it seems thin), gently simmer the liquid in a saucepan over medium-low heat for 10-15 minutes, or until it reduces slightly. Be careful not to burn it. This will improve its whipping ability. Let cool completely.

4. Chill: Refrigerate the aquafaba for at least 30 minutes before using. Cold aquafaba whips up better.

Option 2: Cooking Chickpeas from Scratch:

1. Soak the Chickpeas: Place 1 cup of dried chickpeas in a large bowl and cover with plenty of water. Soak for at least 8 hours, or overnight.

2. Cook the Chickpeas: Drain and rinse the soaked chickpeas. Place them in a large pot and cover with fresh water (about 6 cups). Bring to a boil, then reduce heat and simmer for 1-1.5 hours, or until the chickpeas are tender.

3. Cool in the Cooking Liquid: Allow the chickpeas to cool completely in the cooking liquid. This helps the liquid thicken.

4. Strain and Reserve: Strain the chickpeas, reserving the cooking liquid (aquafaba).

5. Reduce (Optional): If the aquafaba seems thin, follow the reduction instructions in Option 1.

6. Chill: Refrigerate the aquafaba for at least 30 minutes before using.

Instructions:

1. Drain and Reserve: Open the can of chickpeas. Drain the liquid into a clean bowl or measuring cup. This liquid is your aquafaba or use the liquid from the cooked Chickpeas.

2. Consistency Check: The ideal consistency of aquafaba is similar to that of egg whites – slightly viscous.

* Too Thin: If the liquid is too watery, simmer it gently in a saucepan over low heat, uncovered, until it reduces to the desired consistency. This concentrates the proteins. Watch carefully to avoid burning.

* Too Thick: If the aquafaba is too thick (unlikely with canned chickpeas), add a tablespoon or two of water at a time until you reach the right consistency.

3. Cool and Store: Allow the aquafaba to cool completely. Store it in an airtight container in the refrigerator for up to 5 days. You can also freeze it in ice cube trays for longer storage (up to 3 months). Thaw in the refrigerator before using.

* General Tips for Whipping Aquafaba:

* Use a clean, dry bowl and whisk (hand mixer or stand mixer).

* Start on low speed and gradually increase to high speed.

* Add a stabilizer like cream of tartar (1/4 teaspoon per cup of aquafaba) or lemon juice (1 teaspoon per cup of aquafaba) for firmer peaks, especially for meringues.

* Whip until stiff peaks form, similar to egg whites. This can take anywhere from 5-10 minutes, depending on your mixer.

Yield: Approximately 1/2 - 3/4 cup aquafaba per can of chickpeas

Part 2: Nine Aquafaba Recipes

Recipe 1: Aquafaba Meringue Kisses

Ingredients:

* 1/2 cup aquafaba

* 1/4 teaspoon cream of tartar (optional, stabilizes the meringue)

* 1/4 cup honey or maple syrup (adjust to taste)

* 1/2 teaspoon vanilla extract

Instructions:

1. Preheat Oven: Preheat oven to 200°F (95°C). Line a baking sheet with parchment paper.

2. Whip Aquafaba: In a clean, dry bowl, beat the aquafaba with an electric mixer until soft peaks form. Add the cream of tartar (if using) and continue beating until stiff, glossy peaks form. This may take 5-10 minutes.

3. Add Sweetener and Vanilla: Gradually add the honey or maple syrup, beating continuously until fully incorporated and the meringue is smooth and glossy. Stir in the vanilla extract.

4. Pipe or Spoon: Transfer the meringue to a piping bag fitted with a star tip (or use a spoon). Pipe small kisses onto the prepared baking sheet.

5. Bake: Bake for 1.5 - 2 hours, or until the meringues are dry and crisp. Turn off the oven and let the meringues cool completely inside the oven with the door slightly ajar. This prevents cracking.

Serving Suggestions: Enjoy as a light dessert, topping for fruit, or crumbled over yogurt.

Estimated Nutritional Information (per kiss, based on 24 kisses):

* Calories: 15-20

* Protein: <1g

* Carbs: 3-5g

* Fat: 0g

Recipe 2: Chocolate Aquafaba Mousse

Ingredients:

* 1/2 cup aquafaba

* 1/4 teaspoon cream of tartar (optional)

* 4 ounces dark chocolate (70% cacao or higher), melted and cooled slightly

* 2 tablespoons honey or maple syrup (adjust to taste)

* 1 teaspoon vanilla extract

* Pinch of salt

Instructions:

1. Whip Aquafaba: In a clean, dry bowl, beat the aquafaba with an electric mixer until stiff peaks form. Add the cream of tartar (if using) for stability.

2. Gently Fold: Gently fold in the melted chocolate, honey or maple syrup, vanilla extract, and salt until just combined. Be careful not to deflate the aquafaba.

3. Chill: Divide the mousse into individual serving dishes. Cover and chill for at least 2 hours, or preferably overnight, to allow the mousse to set.

Serving Suggestions: Garnish with fresh berries, cacao nibs, or a sprinkle of sea salt.

Estimated Nutritional Information (per serving, based on 4 servings):

* Calories: 150-180

* Protein: 2-3g

* Carbs: 15-20g

* Fat: 8-12g

Recipe 3: Aquafaba Mayonnaise

Ingredients:

* 1/4 cup aquafaba

* 1 tablespoon lemon juice or apple cider vinegar

* 1/2 teaspoon Dijon mustard

* 1/2 cup light olive oil or avocado oil

* Salt and pepper to taste

Instructions:

1. Combine Initial Ingredients: In a blender or food processor, combine the aquafaba, lemon juice/vinegar, and Dijon mustard.

2. Slowly Drizzle Oil: With the blender running on low speed, very slowly drizzle in the oil. It's crucial to add the oil in a thin, steady stream to emulsify the mixture properly.

3. Continue Blending: Continue blending until the mayonnaise is thick and creamy.

4. Season: Season with salt and pepper to taste.

Serving Suggestions: Use as a spread for sandwiches, wraps, or as a base for salad dressings.

Estimated Nutritional Information (per tablespoon, based on 10 tablespoons):

* Calories: 50-60

* Protein: <1g

* Carbs: <1g

* Fat: 5-7g

Recipe 4: Aquafaba Pancakes

Ingredients:

* 1 cup all-purpose flour (or gluten-free blend)

* 2 teaspoons baking powder

* 1/4 teaspoon salt

* 1 cup plant-based milk (almond, soy, or oat)

* 1/4 cup aquafaba

* 2 tablespoons melted coconut oil or olive oil

* 2 tablespoons honey or maple syrup

* 1 teaspoon vanilla extract

Instructions:

1. Combine Dry Ingredients: In a large bowl, whisk together the flour, baking powder, and salt.

2. Combine Wet Ingredients: In a separate bowl, whisk together the plant-based milk, aquafaba, melted coconut oil, honey or maple syrup, and vanilla extract.

3. Combine Wet and Dry: Pour the wet ingredients into the dry ingredients and whisk until just combined. Do not overmix.

4. Cook Pancakes: Heat a lightly oiled griddle or frying pan over medium heat. Pour 1/4 cup of batter onto the hot griddle for each pancake. Cook for 2-3 minutes per side, or until golden brown.

Serving Suggestions: Top with fresh fruit, a drizzle of maple syrup, or a sprinkle of nuts.

Estimated Nutritional Information (per pancake, based on 8 pancakes):

* Calories: 120-150

* Protein: 3-4g

* Carbs: 18-22g

* Fat: 4-6g

Recipe 5: Aquafaba Waffles

Ingredients:

* 1 1/2 cups all-purpose flour (or gluten-free blend)

* 1 tablespoon baking powder

* 1/4 teaspoon salt

* 1 1/4 cups plant-based milk (almond, soy, or oat)

* 1/4 cup aquafaba

* 1/4 cup melted coconut oil or olive oil

* 2 tablespoons honey or maple syrup

* 1 teaspoon vanilla extract

Instructions:

1. Combine Dry Ingredients: In a large bowl, whisk together the flour, baking powder, and salt.

2. Combine Wet Ingredients: In a separate bowl, whisk together the plant-based milk, aquafaba, melted coconut oil, honey or maple syrup, and vanilla extract.

3. Combine Wet and Dry: Pour the wet ingredients into the dry ingredients and whisk until just combined. Do not overmix.

4. Cook Waffles: Preheat your waffle iron according to the manufacturer's instructions. Pour the batter onto the hot waffle iron and cook until golden brown and crispy.

Serving Suggestions: Top with fresh fruit, a drizzle of maple syrup, or a sprinkle of nuts.

Estimated Nutritional Information (per waffle, based on 4 waffles):

* Calories: 250-300

* Protein: 5-7g

* Carbs: 35-40g

* Fat: 10-15g

Recipe 6: Aquafaba Macarons

Ingredients:

* 1/2 cup aquafaba

* 1/4 teaspoon cream of tartar (optional)

* 1 cup almond flour, finely ground

* 1 3/4 cups powdered honey or maple syrup

* Food coloring (optional)

* Filling of your choice (e.g., chocolate ganache, fruit jam)

Instructions:

1. Prepare Almond Flour: Sift almond flour and powdered honey/maple syrup together in a bowl. Discard any large pieces.

2. Whip Aquafaba: In a clean, dry bowl, beat the aquafaba with an electric mixer until stiff, glossy peaks form. Add the cream of tartar (if using).

3. Macaronage: Gradually add the almond flour mixture to the aquafaba meringue, folding gently with a spatula until the batter is smooth and flows like lava. This process is called "macaronage."

4. Pipe: Transfer the batter to a piping bag fitted with a round tip. Pipe small circles onto a baking sheet lined with parchment paper or a silicone mat.

5. Rest: Let the macarons rest at room temperature for 30-60 minutes, or until a skin forms on the surface.

6. Bake: Preheat oven to 300°F (150°C). Bake for 12-15 minutes, or until the macarons have feet (the ruffled edge that forms around the base).

7. Cool: Let the macarons cool completely on the baking sheet before removing them.

8. Fill: Fill the macarons with your desired filling and sandwich them together.

Serving Suggestions: Serve as a delicate dessert or treat.

Estimated Nutritional Information (per macaron, based on 24 macarons):

* Calories: 60-80

* Protein: 1-2g

* Carbs: 8-12g

* Fat: 3-5g

Recipe 7: Aquafaba Cocktail Foamer

Ingredients:

* 2 tablespoons aquafaba

* Your favorite cocktail ingredients

Instructions:

1. Combine Ingredients: In a cocktail shaker, combine aquafaba with your favorite cocktail ingredients.

2. Dry Shake: Shake vigorously without ice for about 15 seconds. This helps to emulsify the aquafaba and create a foam.

3. Add Ice: Add ice to the shaker and shake again until well-chilled.

4. Strain: Strain the cocktail into a glass. The aquafaba will create a beautiful foamy layer on top.

Serving Suggestions: Use in classic cocktails like whiskey sours, gin fizzes, or any cocktail that benefits from a foamy texture.

Estimated Nutritional Information (varies greatly depending on the cocktail):

* Varies based on cocktail ingredients. Aquafaba adds negligible calories/nutrients.

Recipe 8: Aquafaba Lemon Bars

Crust Ingredients:

* 1 1/2 cups all-purpose flour (or gluten-free blend)

* 1/2 cup powdered honey or maple syrup

* 1/2 cup vegan butter, cold and cubed

Filling Ingredients:

* 1/2 cup aquafaba

* 1 cup honey or maple syrup

* 1/2 cup lemon juice

* 1/4 cup all-purpose flour (or gluten-free blend)

* 1 teaspoon lemon zest

Instructions:

1. Make the Crust: Preheat oven to 350°F (175°C). In a food processor, pulse the flour, powdered honey/maple syrup, and vegan butter until the mixture resembles coarse crumbs. Press the mixture into the bottom of an 8x8 inch baking pan. Bake for 15-20 minutes, or until lightly golden brown.

2. Make the Filling: In a bowl, whisk together the aquafaba, honey/maple syrup, lemon juice, flour, and lemon zest until smooth.

3. Pour and Bake: Pour the filling over the baked crust. Bake for 20-25 minutes, or until the filling is set.

4. Cool and Cut: Let the lemon bars cool completely before cutting into squares.

Serving Suggestions: Dust with powdered honey or maple syrup before serving.

Estimated Nutritional Information (per bar, based on 16 bars):

* Calories: 150-180

* Protein: 1-2g

* Carbs: 20-25g

* Fat: 7-10g

Recipe 9: Aquafaba Ice Cream

Ingredients:

* 1/2 cup aquafaba

* 1/4 teaspoon cream of tartar (optional)

* 1 cup plant-based milk (almond, soy, or oat)

* 1/2 cup honey or maple syrup

* 1 teaspoon vanilla extract

* Pinch of salt

Instructions:

1. Whip Aquafaba: In a clean, dry bowl, beat the aquafaba with an electric mixer until stiff peaks form. Add the cream of tartar (if using).

2. Combine Ingredients: In a saucepan, combine the plant-based milk, honey/maple syrup, vanilla extract, and salt. Heat over medium heat until the honey/maple syrup is dissolved.

3. Cool: Let the mixture cool completely.

4. Fold: Gently fold the cooled milk mixture into the whipped aquafaba.

5. Churn: Pour the mixture into an ice cream maker and churn according to the manufacturer's instructions.

6. Freeze: Transfer the ice cream to a freezer-safe container and freeze for at least 2 hours before serving.

Serving Suggestions: Serve as a refreshing dessert on its own or with your favorite toppings.

Estimated Nutritional Information (per serving, based on 4 servings):

* Calories: 120-150

* Protein: 1-2g

* Carbs: 25-30g

* Fat: 2-5g

Important Notes:

* Salt: Using low-sodium or no-salt-added chickpeas allows you to control the saltiness of your aquafaba.

* Consistency: The consistency of aquafaba can vary depending on the brand of chickpeas. Adjust the simmering time accordingly.

* Sweetness: Adjust the amount of honey or maple syrup to your preference.

* Nutritional Information: The nutritional information provided is an estimate and may vary depending on the specific ingredients used.

* Experimentation: Don't be afraid to experiment with different flavors and ingredients to create your own aquafaba masterpieces!

Enjoy your aquafaba adventures!