You can purchase Chickpeas (Garbanzo Beans), as well as other beans in the can, however they are high in sodium unless you find a low sodium or no salt-added variety, so this how to is intended for cooking your own chickpeas or other beans with the resulting Aquafaba liquid (bean liquid), with or without added salt or seasoning.
This is a how to not only for making the bean liquid but cooking the chickpeas to use in a variety of ways, from soups to salads. This is one of those staple items that has multiple uses and worth keeping on hand. You'll find links to recipes for using the chickpeas and the liquid below.
How to Prepare the Chickpeas:
Rinse the Chickpeas in water, sort and remove any broken beans or foreign objects (rocks, leaves, etc). Pour the beans into a slow cooker and cover with water about 2-3 inches above the beans. Cook Chickpeas, Northern White, Pinto, Black or Red Beans until tender. (Chick peas will take about 4 hours, while Pinto will take about 6-8 hours) Drain off the liquid (aquafaba).
To Cook the Beans:
2 C. Garbanzo Beans
3-4 C. Water
Cook until tender (4-6 hours in a slow cooker, 2 hours on a stove top-20 minutes in an Instant Pot/Pressure Cooker)
This should yield approximately 2 2/3 C. more or less of Aquafaba liquid.
Pour the liquid into a saucepan and bring to a boil. Reduce the heat to simmer until the liquid reduces in volume by about 1/4, to thicken it. That's it. simple with little hands on time involved.
When I'm cooking the beans for the Aquafaba I do not season the beans or liquid, however if you're using the aquafaba in a savory dish or for making Mayonnaise, you can season as desired. You can determine your use as you're preparing the beans and the resulting Aquafaba. If using the bean liquid from cans, note that they are processed with salt, which may or may not be to your liking in Meringue, Marshmallows or Marshmallow Fluff.
You can either freeze the aquafaba or refrigerate and use within a few days. And of course the beans can be added to soup, or salads or even a mixed bean pickled appetizer or made into your favorite bean dip. Beans are good for you, adding protein, vitamins and minerals to your diet, and are known to help balance glycemic index for those with Diabetes II.
Use as an egg substitute for Meringue, Marshmallows, Marshmallow Fluff, Mayonnaise or in most baked goods (not suitable for Angel Food Cake substitute). The Aquafaba when beaten serves the same purpose as eggs for light and fluffy baked goods. It serves as an emulsifier, and leavening agent. Eggs are high in proteins, and beans in general or the aqquafaba in particular, offer proteins required for the right balance, moistness and texture in recipes.
Someone eventually may come up with *scrambled egg* from the aquafaba, however in the meantime it can take the place of eggs in baked goods, treats and condiments when the ladies are resting, leaving any real eggs for the breakfast table. So be sure to reserve that liquid from the beans, whether canned or fresh cooked, to use to fill the void when egg supply is limited.
To Use As an Egg Replacement Use the following suggested quantity:
1 T. Per egg white
2 T. Per Egg Yolk
3 T. Per whole egg (more if the recipe calls for Large or Xtra Large eggs)
To make Hummus, using the cooked chickpeas and the bean liquid, refer to the link: justfowlingaround.weebly.com/appetizers/sweet-potato-hummus-wo-tahini
To Make Gnochhi, using bean flour and bean liquid, refer to the link: justfowlingaround.weebly.com/recipes-for-self-reliance/savory-sweet-potato-gnocchi
To Make Alternative, Gluten free Chickpea Flour, refer to the link: justfowlingaround.weebly.com/recipes-for-self-reliance/make-your-own-chickpea-flour
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