legume byproduct2 recipes
Reserved Chickpea Water.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
15
PROTEIN
0.70g
CARBS
3.0g
FAT
0.10g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories15kcal—
Protein0.70g1%
Carbohydrates3.0g1%
Fiber0g0%
Sugar0g0%
Total fat0.10g0%
Saturated fat0g0%
Cholesterol0mg0%
Water95g—
MINERALS
Sodium70mg3%
Potassium20mg0%
Calcium5.0mg0%
Iron0.10mg1%
Magnesium3.0mg1%
Phosphorus10mg1%
Zinc0.05mg0%
Copper0.01mg1%
Manganese0.01mg0%
Selenium0.10µg0%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0mg0%
Vitamin K0µg0%
Thiamin (B1)0.01mg1%
Riboflavin (B2)0.01mg1%
Niacin (B3)0.05mg0%
Pantothenic acid (B5)0.01mg0%
Vitamin B60.01mg1%
Folate (B9)5.0µg1%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup0.4g
1 tablespoon6.7g
1 teaspoon20g
1 oz3.5g
1 lb0.2g
1 ml100g
1 liter0.1g
HEALTH BENEFITS
Why eat it.
- ✓Excellent egg substitute for vegan baking and cooking
- ✓Low in calories and fat
- ✓Can be used as an emulsifier and binder
- ✓Source of trace minerals from chickpeas
- ✓Reduces food waste by utilizing a byproduct
COOKING TIPS
In the kitchen.
- 1Whip vigorously to create stiff peaks, similar to egg whites, for meringues, mousses, or macarons.
- 2Use as a binder in vegan burgers, fritters, or as an emulsifier in mayonnaise and dressings.
- 3Reduce it slightly over low heat to concentrate its properties for stronger binding or emulsifying effects.
STORAGE
Keep it fresh.
- Store in an airtight container in the refrigerator for up to 5-7 days.
- Freeze in ice cube trays for longer storage (up to 3-4 months), then transfer to a freezer bag.
- Ensure it is cooled completely before storing.
FAQ
Frequently asked questions.
Is reserved chickpea water healthy?
Yes, reserved chickpea water (also known as aquafaba) is a healthy, low-calorie ingredient. It contains approximately 15 calories per 100g and is virtually fat-free, making it an excellent light alternative to eggs or heavy cream in various recipes.
What is the nutritional value of chickpea water?
Per 100g, chickpea water contains about 15 calories, 0.7g of protein, 3g of carbohydrates, and 0.1g of fat. While it is not a significant source of macronutrients, it contains trace minerals and starches leached from the chickpeas during the cooking process.
Is chickpea water vegan and gluten-free?
Yes, chickpea water is naturally vegan and gluten-free. It has become a staple in plant-based cooking because it can mimic the functional properties of egg whites, such as foaming, binding, and emulsifying.
Is chickpea water keto-friendly?
Yes, chickpea water is considered keto-friendly. With only 3g of carbohydrates per 100g, and considering that most recipes only require a few tablespoons, the impact on daily carb counts is minimal.
How do I use chickpea water as an egg substitute?
To replace one whole egg, use 3 tablespoons of chickpea water; to replace one egg white, use 2 tablespoons. It can be used directly in batters or whipped with a hand mixer into soft or stiff peaks for meringues and mousses.
What does chickpea water taste like in recipes?
While it has a slightly beany aroma when raw, the taste is very neutral once incorporated into recipes. When baked or sweetened in desserts like macarons or meringues, the chickpea flavor completely disappears.
Can I use the water from home-cooked chickpeas?
Yes, but it may require reduction. The liquid from canned chickpeas is already the ideal consistency, but if you cook chickpeas at home, you should simmer the leftover liquid until it reduces to a slightly thick, syrupy consistency similar to egg whites.
How long does reserved chickpea water last?
In the refrigerator, chickpea water will stay fresh for about 3 to 5 days when stored in a sealed container. If it develops an off-smell or becomes excessively cloudy, it should be discarded.
Can I freeze chickpea water for later use?
Yes, chickpea water freezes exceptionally well. A helpful tip is to freeze it in ice cube trays in 1-tablespoon increments, allowing you to thaw the exact amount needed for future baking projects.
Why does chickpea water foam up like egg whites?
Chickpea water contains a mix of proteins, starches, and saponins that have leached out of the beans. These components act as natural emulsifiers and foaming agents, allowing the liquid to trap air and maintain structure when whipped.
RECIPES
Cook with reserved chickpea water.
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