A Healthy Food You Probably Never Heard Of
Aquafaba. It means bean water. In a nutshell, it’s the liquid from a can of cooked beans that you probably throw away. Or, if you cook beans for a few hours, aquafaba is the water in which the beans were cooked.
Generally speaking, three tablespoons of aquafaba are equivalent to one egg. To get the right consistency, you might have to simmer the aquafaba until it seems to resemble egg whites. If you whisk it, it will turn foamy white, just like beaten eggs.
Because it’s plant-based, aquafaba has no fat or cholesterol. It’s also not really a source of carbs, protein, fat, vitamins or minerals. Each tablespoon has no more than five calories. In that sense, it’s more like water than anything else.
But it’s amazing as an egg replacement. This article includes links to lots of recipes for using aquafaba. Most of them are desserts that are vegan, but not otherwise all that healthy. For health-conscious people, aquafaba can be used to make egg-free mayonnaise. See a recipe with illustrations here.
You can use aquafaba to make gluten-free French bread, Hollandaise sauce and dips. Search online for recipes using aquafaba to make egg-free, vegan butter and cheese. There’s even a Facebook group devoted to sharing recipes with aquafaba. The group has close to 70,000 people in it.
Aquafaba can be stored in the refrigerator for up to 10 days. Toss if it smells off. It can also be frozen. Since 3 tablespoons equals one egg, you might want to freeze it in small portions.
Because of the mild taste and color, you’ll get the best results from aquafaba that comes from chickpeas (garbanzo beans), pinto beans or white beans.
Imagine that. Now you know a healthy, plant-based egg replacement from something you used to pour down the sink.