5 Meal Prep Recipes Using Aquafaba
Unlocking Plant-Based Possibilities
Aquafaba, the viscous water in which legume seeds such as chickpeas have been cooked, has emerged as a culinary darling in vegan and plant-based cooking. It's a versatile ingredient known for its ability to mimic the properties of eggs, making it a staple for those who avoid animal products. Aquafaba's unique ability to whip into a fluffy meringue or bind ingredients together has led to its widespread adoption in a variety of recipes, from desserts to savory dishes.
Meal prepping with aquafaba offers a creative approach to plan out nutritious and flavorful meals for the week ahead. It allows home cooks to maximize the use of this plant-based powerhouse by integrating it into different recipes that can be stored and reheated with ease. Whether it's elevating the fluffiness of a breakfast item or adding creaminess to a sauce without the use of dairy, aquafaba's presence is subtle yet transformative.
The following recipes have been thoughtfully designed to incorporate aquafaba as a key ingredient. They showcase its versatility in several meal types, ranging from a hearty casserole to a delicate dessert, providing options suitable for any time of the day. Each recipe guarantees a dish that is not only delicious but also nutritionally balanced, aligning with a diet conscious of environmental sustainability and animal welfare.
Understanding Aquafaba
Aquafaba is the liquid leftover from cooking legumes, most notably from chickpeas. Often found in the can of chickpeas or as a result of boiling the beans, it has become a popular staple in vegan cooking. Due to its unique properties, it serves as an excellent egg replacement in many recipes.
Composition of Aquafaba:
Proteins: Contributes to its binding capabilities.
Carbohydrates: Provides viscosity similar to that of eggs.
Aquafaba's capacity to foam, emulsify, and gel makes it a versatile ingredient in a variety of culinary applications. As a foaming agent, it can substitute for egg whites in recipes like meringues and macarons. By emulsifying, it can help create smooth textures in sauces and mayonnaises. Its gelling characteristic allows it to bind ingredients as eggs would, crucial for recipes like veggie burgers or baking.
Vegan Implications:
Egg Replacement: One can typically use three tablespoons of aquafaba to replace one egg.
Cholesterol-Free: It offers a heart-healthy option for those avoiding animal products.
In conclusion, aquafaba's versatility is embraced in the vegan community and by those looking to explore egg-free recipes. It allows chefs to maintain the structure and consistency in dishes that traditionally rely on eggs, without sacrificing quality.
Essential Kitchen Equipment for Aquafaba Recipes
When preparing aquafaba recipes, having the right tools in your kitchen can make the process smoother and more efficient. Below is a curated list of essential kitchen equipment that can help anyone work with aquafaba effectively.
Blender: A high-powered blender is key for creating smooth, creamy textures, especially for recipes like mousses or whipped toppings where aquafaba needs to be well-emulsified.
Whisk: A good whisk is essential for aerating aquafaba, crucial when aiming for the fluffiness desired in whipped creams or meringues. For those who prefer, an electric hand mixer can also be employed for this task, speeding up the process considerably.
Fridge: Cultivating the right texture often requires chilling. A fridge is indispensable to set desserts like puddings and to keep whipped aquafaba stable, especially before serving.
Equipment Uses Blender Emulsifying aquafaba for creamy recipes. Whisk (or Mixer) Aerating aquafaba to achieve fluffiness in whipped creams and meringues. Fridge Chilling desserts and stabilizing whipped aquafaba before serving.
Each of these items plays a specific role in handling aquafaba, ensuring that one's recipes turn out as intended. With these tools, chefs can confidently tackle a variety of aquafaba-based recipes, from sweet delicacies to savory creations.
Basic Aquafaba Recipes
Aquafaba, the liquid from canned chickpeas, serves as a remarkable vegan substitute in recipes that traditionally require egg whites. It can be whipped into fluffy textures for desserts or emulsified into rich, creamy condiments. Below are three foundational aquafaba-based recipes every vegan kitchen should master.
Whipped Cream
To make Aquafaba Whipped Cream, one will need the liquid from one can of chickpeas, a quarter teaspoon of cream of tartar, two tablespoons of powdered sugar, and half a teaspoon of vanilla extract. Begin by whipping the aquafaba and cream of tartar until soft peaks form, then gradually add the powdered sugar and vanilla, continuing to whip to stiff peaks.
Meringue
For Aquafaba Meringue, the ingredients are similar to those for whipped cream but require more precision. Start with chilled aquafaba and whip it until frothy before adding cream of tartar for stability. Gradually incorporate fine sugar until the meringue becomes glossy and forms stiff peaks. One can pipe this meringue mixture onto a baking sheet to create individual nests or shapes that will hold their form when baked at a low temperature until dry and crisp.
Vegan Mayo
Creating Vegan Mayo with aquafaba involves a process known as emulsification. Combine three tablespoons of aquafaba with one tablespoon of vinegar or lemon juice, a teaspoon of mustard, and a pinch of salt. While blending, slowly drizzle in around ¾ cup of neutral oil until the mixture thickens to a mayo-like consistency. The final product can be enhanced with garlic or herbs for additional flavor.
Aquafaba as an Egg Substitute in Baking
Aquafaba, the liquid from cooked chickpeas, serves as an excellent egg substitute in baking, providing similar binding properties without altering flavor. For best results, it can be whipped to mimic whipped egg whites or used as is to replace whole eggs.
Cakes and Muffins
In cakes and muffins, one whole egg is typically equivalent to three tablespoons of aquafaba. When baking, it's important for the batter to have proper consistency to achieve a moist and tender crumb. For lighter cakes, whipped aquafaba adds airiness, while direct substitution works well for denser muffins.
Chocolate Cake: Substitute each egg with three tablespoons of aquafaba.
Blueberry Muffins: Replace eggs with aquafaba for a vegan-friendly option with no compromise on texture.
Cookies and Brownies
Aquafaba's unique properties make it perfect for chewy cookies and fudgy brownies. Its binding nature holds the dough together and creates a delightful texture commonly associated with eggs.
Brownies: Two tablespoons of aquafaba can replace one egg white, resulting in a dense, chewy dessert.
Sugar Cookies: Use aquafaba to keep shapes intact while baking, substituting each egg with three tablespoons.
Breads and Pastries
Bread recipes, such as brioche, and delicate pastries like puff pastry, benefit from aquafaba's versatile qualities. Aquafaba allows these baked goods to retain their structure and light texture.
Brioche: Incorporate whipped aquafaba into the dough for an eggless version that remains fluffy and rich.
Puff Pastry: Replace egg glazes with aquafaba for a crisp finish without using dairy or eggs.
Savory Aquafaba Recipes
Aquafaba, the liquid from cooked legumes, particularly chickpeas, serves as a versatile base for a variety of vegan savory dishes. Its functionality as an emulsifier and binding ingredient makes it ideal for creating creamy sauces, cheese alternatives, and hearty veggie burgers.
Sauces and Dressings
Sauces: Aquafaba's ability to emulsify fats makes it a prime ingredient for vegan sauces. A go-to recipe might involve whipping aquafaba with olive oil, garlic, and lemon juice to create a vegan mayonnaise. To enhance flavors, one can add mustard or herbs according to taste.
Ranch Dressing: This classic can be recreated by whisking aquafaba with vegan mayonnaise, garlic powder, onion powder, chopped chives, dill, and a dash of apple cider vinegar for tang.
Vegan Cheese Alternatives
Aquafaba's texture is useful for creating vegan cheese spreads and slices. Incorporating nutritional yeast adds a cheesy flavor and vitamins.
Vegan Mozzarella: By blending aquafaba with cashew nuts, nutritional yeast, and a bit of tapioca starch, chefs can create a stretchy, meltable cheese perfect for pizzas or caprese salads (What wine goes well with caprese salad?).
Veggie Burgers and Nuggets
Veggie burgers benefit from aquafaba's binding properties, which help in creating a firm patty that doesn't crumble.
Veggie Burgers: A blend of mashed beans, spices, chopped vegetables, and aquafaba holds these burgers together. The mixture is formed into patties and cooked until golden and crispy on the outside.
Nuggets: Aquafaba also works well in making vegan nuggets by acting as a binder for the veggie and legume mixture before it's coated in breadcrumbs and baked or fried.
Specialty Aquafaba Dishes
Aquafaba, the liquid from canned chickpeas, serves as a versatile ingredient in vegan and gluten-free cooking. It offers an egg-like consistency that's perfect for creating specialty dishes that cater to dietary restrictions without compromising flavor or texture.
Vegan Desserts
Vegan desserts often rely on aquafaba to achieve the airy and fluffy textures that eggs would traditionally provide. A prime example is a Vegan Chocolate Mousse, where aquafaba is whipped to stiff peaks and folded into melted dark chocolate for a luxurious dessert. Similarly, a classic Lemon Meringue Pie can be reimagined with aquafaba, creating a light and citrusy filling topped with a glossy, toasted meringue.
Aquafaba Chocolate Mousse:
Chocolate (melted): 200g
Aquafaba: 120ml
Sugar: 50g
Vegan Lemon Meringue Pie:
Crust: Vegan-friendly pastry
Filling: Lemon curd with aquafaba
Meringue: Whipped aquafaba with cream of tartar
Gluten-Free Options
For those avoiding gluten, aquafaba provides a means to enjoy dishes like custards and crèmes without the use of traditional thickeners that may contain gluten. By utilizing aquafaba, one can prepare a silky, gluten-free custard with a texture that rivals its egg-based counterpart.
Gluten-Free Custard:
Aquafaba: 80ml
Non-dairy milk: 500ml
Vanilla extract: 2 tsp
Gourmet Vegan Cuisine
Gourmet vegan cuisine benefits from aquafaba's ability to replicate egg properties in sophisticated dishes. For example, a Vegan Spaghetti Carbonara offers the creaminess and richness expected in the classic dish, using aquafaba as a base for the sauce. On the other hand, a Vegan Mushroom Wellington uses aquafaba to bind the duxelles and to glaze the pastry, delivering an impressive centerpiece suitable for any fine dining experience.
Vegan Spaghetti Carbonara:
Pasta of choice: 400g
Aquafaba (whipped): 120ml
Nutritional yeast: 3 tbsp
Vegan Mushroom Wellington:
Mushrooms: 500g (finely chopped)
Aquafaba (for binding and glazing): 75ml
Vegan pastry: 2 sheets
Storing and Preserving Aquafaba
When it comes to preserving aquafaba, the key is to ensure it remains uncontaminated and does not spoil. Aquafaba is the viscous water in which chickpeas have been cooked, and it has properties similar to egg whites. Due to its starch content, aquafaba can be susceptible to bacterial growth, which makes proper storage crucial.
Short-Term Storage: For immediate use or short-term storage, place aquafaba in a clean, airtight container in the fridge. It typically keeps well for up to a week. Be sure to let the aquafaba cool to room temperature before refrigerating to prevent condensation from reducing its quality.
Keep refrigerated: Up to 5 days
Container: Airtight
Freezing Aquafaba:
Aquafaba can be frozen to extend its lifespan. For ease of use, one might freeze it in an ice cube tray, then transfer the cubes to a sealed bag or container. This method simplifies the process of thawing small portions as needed.
Keep frozen: Up to several months
Defrosting: Overnight in the fridge
Avoiding Spoilage: To prevent spoilage, never leave aquafaba at room temperature for more than a couple of hours. Use clean utensils when handling it to avoid introducing contaminants.
Utilizing Starches: The natural starches in aquafaba contribute to its binding properties, making it excellent for vegan baking or emulsifying. However, these starches also mean that it must be kept cool to prevent bacterial growth that could lead to quicker spoilage.
Nutritional Information and Dietary Benefits
Aquafaba, the liquid left over from cooking chickpeas, is gaining popularity as a vegan substitute for eggs and egg whites. It is remarkably low in calories, with approximately 3 to 5 calories per tablespoon, making it an excellent option for those monitoring their caloric intake.
Nutritional Breakdown:
Calories: 3-5 per tbsp
Protein: Less than 1 percent
Fat: 0g
Cholesterol: 0mg
Since aquafaba contains minimal amounts of protein, it should not be relied upon as a protein source in dietary plans. However, its lack of fat and cholesterol makes it a heart-healthy ingredient, particularly beneficial for those looking to reduce cholesterol intake.
When it comes to vitamins and minerals, aquafaba does provide traces of iron and calcium, although the quantities are too minor to contribute significantly to daily requirements. Despite this, the properties of aquafaba can enrich one's diet by enabling the creation of lighter versions of traditionally dense foods. For instance, when whipped, it can mimic whipped cream's texture without the associated fats and oils.
In conclusion, while aquafaba is not nutrient-dense, its low-calorie profile and absence of fats and cholesterol offer a diet-friendly option that can be creatively incorporated into various meal prep recipes. It serves as an advantageous ingredient, particularly for vegan and plant-based diets, as well as those looking to manage their weight and cholesterol levels without sacrificing texture and satisfaction in their meals.
Tips for Perfecting Aquafaba Use
Aquafaba, the viscous liquid from canned chickpeas, is a versatile vegan substitute for egg whites. To achieve the best results in meal prep recipes, one must pay attention to consistency, flavor, and prep time.
Consistency: Aquafaba should be thick and viscous. If it’s too runny, simmer it over low heat to reduce and thicken the liquid. This mimics the binding property of egg whites in recipes.
Flavor: While generally neutral, aquafaba can carry subtle bean flavors. To reduce this, one might rinse canned chickpeas before using the liquid. Additionally, strong flavors in the recipe will typically overshadow any taste from the aquafaba.
Prep Time: Using aquafaba is a quick process. The liquid is ready to use directly from the can and requires no additional prep time, making it an ingredient that can often be utilized within 5 minutes.
For various applications:
Whipping: Combine aquafaba with cream of tartar to stabilize and achieve stiff peaks.
Baking: It provides structure to cakes and cookies; however, do not substitute it in recipes depending heavily on eggs for lift, such as angel food cake.
Savory dishes: Use it as a binder in vegan burgers or to create vegan mayonnaise.
Item Tip Consistency Reduce if too thin; aim for similar texture to egg whites Flavor Mask with strong spices or rinse for neutral taste Prep Time Use directly; benefit from its readiness
Remembering these tips will help one make the most of aquafaba's unique qualities in meal prep recipes.
Creative Aquafaba Uses Beyond Cooking
Aquafaba's versatility extends beyond the kitchen, venturing into the arena of DIY personal care and even art supplies. This plant-based liquid, often a byproduct of cooking chickpeas, offers numerous applications due to its properties closely resembling those of egg whites.
In personal care, aquafaba can act as a base for homemade hair masks or face treatments. When mixed with natural oils and essential oils, it creates a nourishing hair mask that helps to enhance hair's silkiness and shine. For skin, its ability to tighten and hydrate makes it useful in face masks, especially when blended with ingredients like avocado, known for their creamy consistency and skin benefits.
Regarding art, aquafaba serves as a fantastic binder in paints or Papier-mâché projects, replacing traditional animal-based binders for a vegan-friendly alternative. Hobbyists will find that aquafaba's adhesive qualities also make it suitable for other craft applications, contributing to a sustainable crafting experience.
Artisans who handcraft cuisine-themed vegan products, such as vegan butter, can employ aquafaba for its emulsifying abilities. By emulating the binding characteristic of egg whites, it aids in achieving the ideal consistency required for spreadable vegan butter alternatives.
Application Description Benefits Hair Care Mixed with oils for hair masks Enhances shine and conditions Skin Care Combined with avocado for face masks Hydrates and tightens skin Art Supplies Binder in paints and crafts Vegan and eco-friendly Vegan Products Emulsifier in vegan butter Creates creamy, spreadable texture
The adoption of aquafaba in these non-culinary domains demonstrates its multifaceted nature and potential for innovation, especially within vegan and eco-conscious circles.
