Recipes

New Recipes to Explore the Delights of Aquafaba

BY Linda Popescu TIMEJuly 17, 2022 PRINT

Do you know about aquafaba? You should. It is a versatile vegan substitute for eggs and egg whites. Since Dr. Fuhrman advises to keep animal products to a minimum, it is nice to make use of this replacement.

Aquafaba (Latin for water bean) is the meringue-like substance you get when you whip the thick liquid that comes in cans of beans or from cooking dried beans in water. Yes, the stuff that you usually discard when making fresh beans or rinse away when you open a can of beans is actually useful.

No one is exactly sure why whipping the cooking water of beans yields an egg-white consistency, but one thought is the proteins and starches in the bean liquid mimic some of the proteins found in eggs. The starch may help slow the collapse of the foam.

Dr. Fuhrman has already found some uses for aquafaba. It is great to enhance ‘nice’ cream recipes — it helps the ice cream retain a creamy texture even after freezing; blended soups are creamier when blended with aquafaba. Also, quiches and mousses — both come out light and fluffy without the use of eggs. Try our recipes for Broccoli Quiche with Aquafaba and Aquafaba Chocolate Mousse below and see if you think whipped bean juice has a place in your Nutritarian kitchen.

Some Tips If You Want to Try to Incorporate Aquafaba Into Your Own Recipes:

  • Start with chickpea liquid since it is light in color and mild in flavor. But you could use any light-colored bean’s liquid. Darker colored bean liquids will add color to your dish, which you may not want.
  • Use a hand mixer or a stand mixer to whip up the bean liquid. After beating for five minutes, the liquid will start to form stiff peaks, just like egg whites.  Although a high-powered blender will work for some recipes, using it will not result in the stable foam needed for some applications.
  • Cream of tartar or another acid such as vinegar or lemon juice will stabilize the aquafaba. Use 1/4 teaspoon of cream of tartar or 1/2 teaspoon of vinegar or lemon juice for 3/4 cup of bean liquid. Adding an acid is especially helpful when you are making something that will not be eaten right away as it helps the aquafaba to remain aerated.
  • Aquafaba can be made using the liquid from canned beans or that from beans cooked in water.
  • A good substitute measurement for recipes is about 1 tablespoon of aquafaba for one yolk, 2 tablespoons for one egg white and 3 tablespoons for a whole egg.  These are just general guidelines, as the consistency of your aquafaba makes a difference. You can reduce watery bean liquid on the stove to thicken it up. If it’s thick already, this step isn’t necessary.
  • Aquafaba takes on whatever flavors are added to it. The slight beany smell disappears when cooked.

Broccoli Quiche with Aquafaba

Serves: 6

1 large onion, sliced
1 cup chopped mushrooms
5 cups small broccoli florets
14 ounces firm tofu, drained
1/2 cup chickpea aquafaba
1/4 cup unsweetened soy, hemp or almond milk
1/4 cup nutritional yeast
2 tablespoons raw cashew butter
2 tablespoons arrowroot powder
1 teaspoon Bragg Liquid Aminos or reduced-sodium soy sauce
1 teaspoon paprika
1 teaspoon Dijon mustard
1/2 teaspoon garlic powder
1/2 teaspoon turmeric
1/4 teaspoon ground black pepper

Preheat oven to 375 degrees F.

Heat 2-3 tablespoons of water in a large pan and add sliced onion and mushrooms. Water sauté until onions are tender, adding small amounts of additional water as needed to prevent sticking. Add broccoli and a few more tablespoons of water, cover and cook for 5 minutes or until broccoli is almost tender.

Combine remaining ingredients in a high-powered blender and blend for at least one minute to whip up the aquafaba.

Place onions, mushrooms and broccoli in an eight-inch cake pan that has been wiped with olive oil. Pour blended mixture on top and stir to combine.

Bake for 35-40 minutes or until top is golden brown. Allow to cool for 10 minutes before cutting.

CALORIES 160; PROTEIN 12g; CARBOHYDRATES 15g; SUGARS 3g; TOTAL FAT 6.3g; SATURATED FAT 1g; SODIUM 87mg; FIBER 4.6g; BETA-CAROTENE 375ug; VITAMIN C 70mg; CALCIUM 156mg; IRON 2.2mg; FOLATE 59ug; MAGNESIUM 43mg; POTASSIUM 362mg; ZINC 1.8mg; SELENIUM 4.1ug

Aquafaba Chocolate Mousse

Serves: 3

1 cup baked sweet potato, peeled
1/2 cup frozen cherries
1/2 cup frozen blueberries
1/2 cup natural cocoa powder
6 regular dates or 3 Medjool dates
1 cup whipped aquafaba

Blend potato, cherries, blueberries, cocoa powder and dates in a high-powered blender until smooth and creamy. Transfer to a bowl and gently fold in whipped aquafaba.

Note: To make whipped aquafaba, use a hand beater or stand mixer to whip together 3/4 cup chickpea liquid (liquid from a 15 ounce can) and 1/4 teaspoon cream of tartar. Whip for 5 minutes or until mixture forms stiff peaks. (This will yield more than one cup. Leftover whipped aquafaba will keep overnight in the refrigerator.)

CALORIES 184; PROTEIN 5g; CARBOHYDRATES 46g; SUGARS 25g; TOTAL FAT 2.4g; SATURATED FAT 1.2g; SODIUM 28mg; FIBER 9.7g; BETA-CAROTENE 7836ug; VITAMIN C 14mg; CALCIUM 64mg; IRON 2.8mg; FOLATE 15ug; MAGNESIUM 106mg; POTASSIUM 748mg; ZINC 1.3mg; SELENIUM 2.2ug

Republished from DrFuhrman.com

Linda Popescu, MS, RD is a Registered Dietitian with graduate degrees in Nutrition from New York University and in Food Science from Rutgers University. She works with Dr. Fuhrman on developing great-tasting Nutritarian recipes and healthful menus that put his nutrient dense, plant-rich eating style into action.
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