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Aquafaba Katie Sharpton
During the legume cooking process, proteins, carbohydrates, and other water soluble plant solids migrate into the cooking water. It results in a thick, slightly gelatinous liquid that has properties similar to egg whites. (aquafaba) will be about 1/2 cup. *See top right picture. I used an immersion blender with a whisk attachment to whip. It does take longer to whip, compared to egg whites. After a few minutes of whipping, it will start to foam and thicken. After about 7-10 minutes, it will continue to thicken and will reach the stiff peak stage. *See bottom right picture. I stored the whipped Aquafaba in mason jars. Whipped Aquafaba can be used in place of whipped egg whites in your recipes.
Katie Sharpton, Family Consumer Science/4-H Agent McKinley County Cooperative
Egg Substitute
You can use the liquid from any legume, but Chick Peas are more commonly used because it looks very similar to egg whites and turn white when whipped.
• 3 Tablespoons(T) of Aquafaba= 1 large egg • 2T Aquafaba=1 large egg white • Use Aquafaba in meringues, creams, icing, cookies, cakes, mayonnaise.
How to Whip Aquafaba
Drain a can of Chick Peas into a mixing bowl. The liquid
Aquafaba can be used as a substitute for egg whites in almost every recipe. The protein and starches in bean liquid--made mostly of water, salt and naturally produced carbohydrates--act similarly to the protein in egg whites. Leftover aquafaba, just as the liquid, can be refrigerated in an airtight container for a few days. Freeze excess liquid in ice cube trays for future use and for easy access.
Other uses for whipped aquafaba include macaroons, whipped cream, "marshmallow" fluff, mousse, and latte foam. After whipping, it does smell and taste beany. Once sweetened and added to recipes, the smell and taste mellows and goes well with the other ingredients.
Chick Peas
This type of legume is a great source of fiber and plant-based protein, as well as folate and iron. If you cook with dried chick peas, you can control every step of the cooking process, including the salt content and can leave out preservatives. This will be a longer cooking process, just like other dried beans. There are so many ways to use this popular legume! Blend them into your favorite hummus recipe, make falafel, curry, on top of salads, or roast them. Roasted chick peas can be eaten as a snack, added to wraps, or eaten along with grains such as quinoa.
Grind dried chick peas into flour. This can be added to baked goods such as bread or muffins, for an added boost of protein. A cup of chick peas provides almost 1/3 of an adult's protein needs. A cup of chick peas also provides 12.5g of fiber and 474mg of potassium.
McKinley County Cooperative Extension Service Contact: Katie Sharpton, Family Consumer Science/4-H Agent, Tel: 505-863-3432, email: ksharp@nmsu.edu or visit: mckinleyextension.nmsu.edu Resources: eatright.org myplate.gov foodandnutrition.org
