Aquafaba has revolutionized vegan cooking, offering a versatile egg substitute derived from chickpea liquid. This remarkable ingredient can be used to create a wide array of dishes, from fluffy meringues to rich mayonnaise. Its ability to mimic the properties of eggs makes it an invaluable asset for those following plant-based diets or dealing with egg allergies.
Meal prepping with aquafaba opens up exciting possibilities for creating delicious and nutritious vegan meals in advance. By incorporating this innovative ingredient into meal prep routines, home cooks can save time and enjoy a variety of flavorful dishes throughout the week. From savory breakfast options to satisfying lunch and dinner recipes, aquafaba’s unique properties allow for creative and practical meal planning solutions.
1) Aquafaba Omelette
Aquafaba omelettes offer a delicious vegan alternative to traditional egg-based versions. This protein-rich dish utilizes the liquid from canned chickpeas as a binding agent.
To prepare, whip aquafaba with cream of tartar until soft peaks form. Gently fold in chickpea flour and herbs for flavor. A non-stick pan is essential for cooking the omelette to perfection.
Heat the pan over medium heat and lightly oil the surface. Pour a portion of the batter into the pan, spreading it evenly. Cook until the edges set and small bubbles form on top.
For added nutrition, consider incorporating spinach. Cook frozen spinach separately in boiling water until tender. Add the cooked spinach to the omelette before folding.
Experiment with various fillings such as sautéed vegetables, vegan cheese, or crispy tofu to create a satisfying meal. This versatile recipe allows for customization to suit individual tastes and dietary preferences.
2) Chickpea Meringue Cookies
Chickpea meringue cookies offer a delightful, plant-based twist on traditional meringues. These light and airy treats utilize aquafaba, the liquid from canned chickpeas, as an egg white substitute.
To prepare, preheat the oven to 200°F (93°C) and line baking sheets with parchment paper. Drain the chickpea liquid into a mixing bowl, reserving the chickpeas for other recipes.
Beat the aquafaba on medium speed until frothy, then increase to high speed. Add cream of tartar to stabilize the mixture and continue whipping until stiff peaks form.
Gradually incorporate sugar while beating at high speed. This creates a glossy, stable meringue. Flavor can be added with clear extract if desired.
Pipe or spoon the meringue onto prepared baking sheets. Bake at a low temperature for an extended period to achieve a crisp exterior and dry interior.
These vegan meringue cookies make an excellent addition to meal prep plans. They store well in airtight containers, providing a sweet, low-calorie treat throughout the week.
3) Vegan Aquafaba Mayo
Vegan aquafaba mayo offers a plant-based alternative to traditional mayonnaise. This creamy condiment uses aquafaba, the liquid from canned chickpeas, as its base.
To prepare vegan aquafaba mayo, combine aquafaba with ground mustard, sea salt, and apple cider vinegar in a tall glass jar. An immersion blender works best for mixing these ingredients.
Slowly add oil while blending to create an emulsion. The process typically takes about 5 minutes to achieve the right consistency. Some recipes include brown rice syrup for added sweetness.
This mayo can be stored in an airtight container in the refrigerator. It’s perfect for sandwiches, salads, and dips. The texture and flavor closely resemble traditional mayonnaise.
Vegan aquafaba mayo is cholesterol-free and suitable for those following plant-based diets. It’s also a good option for people with egg allergies who still want to enjoy mayo-like spreads.
4) Aquafaba Chocolate Mousse
Aquafaba chocolate mousse is a decadent vegan dessert that showcases the versatility of chickpea liquid. This indulgent treat requires just a few simple ingredients and can be prepared in advance for easy meal prep.
The recipe typically calls for melted chocolate, aquafaba, and sugar. Some variations may include a small amount of coconut oil for added richness. The aquafaba is whipped until it forms stiff peaks, a process that can take 10 minutes or more.
Once the aquafaba reaches the desired consistency, the cooled melted chocolate is gently folded in. This mixture is then divided into individual serving glasses and refrigerated overnight to set.
The result is a light, airy mousse with a smooth texture and intense chocolate flavor. It’s a perfect make-ahead dessert for special occasions or as a weekly treat in your meal prep rotation.
For best results, use high-quality dark chocolate and ensure all ingredients are at the proper temperature before combining. This helps achieve the ideal consistency and prevents the mousse from separating.
5) Aquafaba Pancakes
Aquafaba pancakes offer a delightful vegan twist on a breakfast classic. These fluffy, golden discs utilize the liquid from canned chickpeas as an egg substitute, creating a light and airy texture.
To prepare aquafaba pancakes, whip the chickpea liquid until it forms stiff peaks. This process mimics the structure-building properties of eggs in traditional recipes.
Combine the whipped aquafaba with plant-based milk, flour, baking powder, and a touch of sugar. The resulting batter should be smooth and pourable, ready for the griddle or non-stick pan.
Cook the pancakes over medium heat until bubbles form on the surface, then flip to achieve an even golden-brown color on both sides. The aquafaba helps create a tender interior and crisp exterior.
These pancakes pair well with fresh fruits, maple syrup, or plant-based butter. They can be made in batches and frozen for convenient meal prep, ready to be reheated for quick breakfasts throughout the week.
Aquafaba pancakes provide a protein-rich, cholesterol-free alternative to traditional recipes, making them suitable for various dietary needs and preferences.
Nutritional Benefits of Aquafaba
Aquafaba offers several nutritional advantages as a versatile ingredient in meal preparation. It provides a low-calorie alternative to many traditional binding agents while contributing beneficial nutrients.
Understanding Aquafaba
Aquafaba is the liquid leftover from cooking chickpeas or found in canned chickpea water. It contains a mixture of carbohydrates, proteins, and soluble plant solids. This composition gives aquafaba its unique ability to mimic egg whites in recipes.
Aquafaba is naturally low in calories, with approximately 3-5 calories per tablespoon. It’s fat-free and cholesterol-free, making it an excellent option for those watching their intake of these nutrients.
The protein content in aquafaba is relatively low, around 1 gram per cup. However, it retains some of the minerals found in chickpeas, including small amounts of iron, magnesium, and potassium.
Health Benefits
Aquafaba serves as an excellent egg replacement for individuals with egg allergies or those following a vegan diet. It allows for the creation of traditionally egg-based recipes without compromising texture or flavor.
For those managing their weight, aquafaba can be a valuable ingredient. Its low calorie content permits the enjoyment of typically high-calorie foods like mayonnaise or meringue with significantly reduced caloric impact.
Aquafaba contains no cholesterol and minimal saturated fat, supporting heart health when used as a substitute for eggs or cream. Its plant-based nature may contribute to a diet rich in diverse nutrients and antioxidants.
The absence of common allergens in aquafaba makes it a safe choice for individuals with multiple food sensitivities. It’s naturally gluten-free, nut-free, and soy-free, expanding culinary options for those with dietary restrictions.
How to Store and Handle Aquafaba
Proper storage and handling of aquafaba is crucial for maintaining its quality and functionality in recipes. Following best practices ensures you can maximize its use in meal prep.
Storage Tips
Store aquafaba in a tightly sealed glass jar, such as a wide-mouth mason jar. Allow it to cool completely before covering if it’s freshly made. Once cooled, refrigerate for up to 5 days. For longer-term storage, freeze aquafaba in ice cube trays or small containers.
Frozen aquafaba cubes can be stored for up to 3 months. Thaw frozen aquafaba in the refrigerator overnight before use. Label containers with the date to track freshness.
When using canned chickpeas, transfer unused aquafaba to a clean container rather than storing it in the opened can.
Handling Best Practices
When preparing aquafaba, drain chickpeas over a bowl using a mesh strainer to collect the liquid. Shake the can before opening to distribute starches evenly. Use aquafaba immediately after opening for best results.
Whip aquafaba in a clean, grease-free bowl to achieve optimal volume. Add cream of tartar when whipping to stabilize and achieve stiff peaks. Use aquafaba as an egg replacer in recipes, with 3 tablespoons equaling one egg.
For consistency, reduce aquafaba by simmering if it’s too thin. Cool completely before using in recipes requiring whipping or emulsification.