You’ve heard the kid’s ditty that goes “Beans, beans, the magical fruit.” Now beans have some serious magic, in the form of aquafaba. Latin (sort of) for “bean water,” aquafaba is the translucent, viscous water in which beans have been cooked.
Because the proteins and starches in aquafaba are structurally very similar to the proteins in egg whites, it behaves very much like egg whites when whipped, becoming light in texture, opaque in color, and more than tripling in size. It can be used as a vegan substitute for egg whites in dozens of recipes-meringues, marshmallows, macaroons, mousse, and more. With a small amount of sugar and vanilla, it also makes a mean whipped cream. Just beat with a handheld or standing mixer as you would egg whites or cream.
Though any bean will work, chickpeas and white beans are best, since the water from pintos, black beans, and kidney beans tends to be darker in color. You can use the water from dried, home-cooked beans, but canned beans lend a thicker, more viscous liquid that tends to be more stable. And unlike coconut cream or other substitutes for eggs or cream, aquafaba is neutral in flavor, virtually fat-free, extremely low in calories (about three calories per tablespoon), and free from soy, nuts, gluten, starches, and artificial ingredients.
Written by Lisa Turner for Better Nutrition and legally licensed through the Matcha publisher network. Please direct all licensing questions to firstname.lastname@example.org.
SummaryYou’ve heard the kid’s ditty that goes “Beans, beans, the magical fruit.” Now beans have some serious magic, in the form of aquafaba. Latin (sort of) for “bean water,” aquafaba is the translucent, viscous water in which beans have been cooked.
Vegan Egg Substitutes
Aquafaba is a great vegan egg substitute, and is used in both cooking and baking. Here are some additional Vegan Egg Substitutes that help create some amazing plant-based and vegan dishes.
Stephanie is the founder of Clean Food Mama, a blog about a health journey, weight loss and getting more plants into your diet. She discusses her health journey and empowering others to do the same. She shed 125 lbs by incorporating a whole foods plant based diet. Click here to learn more about plant based foods.