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Can you use chickpea water in soup?

Using the liquid from canned chickpeas, often called chickpea water or aquafaba, in soups is a great way to add flavor and nutrients. Chickpea water contains starch, protein, and other compounds that can act as an egg substitute in many recipes. Adding chickpea water to soup can help thicken and enrich the broth.

What is chickpea water?

Chickpea water is the liquid that chickpeas are cooked and canned in. When you open a can of chickpeas, you’ll notice the peas are swimming in a cloudy liquid. In the past, many people would drain and discard this liquid without a second thought. However, chickpea water has gained popularity as an egg substitute in recent years. It turns out that chickpea liquid contains quite a bit of starch, protein, and other compounds that can mimic the properties of eggs. Chickpea water is sometimes referred to as aquafaba, which comes from the Latin words for “bean” and “water.”

The specific contents of chickpea water can vary depending on the canning process. But in general, a 3 ounce (85 gram) serving contains:

  • Calories: 45
  • Protein: 2 grams
  • Fat: 0 grams
  • Carbs: 9 grams
  • Fiber: 2 grams
  • Calcium: 4% of the Daily Value (DV)
  • Iron: 4% of the DV
  • Potassium: 2% of the DV

So while chickpea water doesn’t have a significant amount of macros, it does contain some nutrients. The starch and protein content help give it many of the same properties as eggs.

Benefits of using chickpea water in soup

There are several reasons you may want to use chickpea liquid in your homemade soups:

Thickens the broth

One of the biggest benefits of adding chickpea water to soup is that it helps thicken and add body to the broth. This is thanks to the starch content in chickpea liquid. Even a small amount can help give thin soups and stews a richer, heartier texture.

Adds creaminess

The proteins in chickpea water also lend a creamy, smooth mouthfeel to soups and chowders. You can use it in small amounts in place of cream or milk to create a luxurious texture without the added calories and fat.

Boosts nutrition

While chickpea water is not a significant source of vitamins and minerals, it does contain small amounts of protein, fiber, calcium, iron, and potassium. Adding it to soup allows you to get extra nutritional value from the chickpeas rather than throwing that liquid away.

Acts as an egg substitute

Thanks to its starch and protein content, chickpea water can mimic many properties of eggs. This makes it useful for vegan cooking or for anyone with an egg allergy. You can use chickpea liquid to help bind and thicken eggless soups and stews.

Adds flavor

Chickpea water has a subtle flavor that works well in many soups and stews. It adds a hint of bean-like savoriness without overpowering other ingredients. The liquid takes on the flavors of the soup, adding an extra layer of taste.

Prevents waste

Rather than pouring that chickpea liquid down the drain, repurposing it in soup is a great way to prevent food waste. You can get extra use and nutrition from canned chickpeas.

How to use chickpea water in soup recipes

Here are some tips for incorporating chickpea liquid into your soups:

Replace some broth

One easy option is to substitute chickpea water for some of the broth or stock called for in a soup recipe. Try replacing up to 1/4 of the total liquid with the liquid from the chickpeas.

Blend it in

For very smooth soups like cream soups or pureed vegetable soups, you can blend the chickpea water right into the soup. This helps to thicken and add body.

Whisk into the broth

Whisking chickpea liquid into hot soup at the end of cooking is a good way to use its thickening power without risking the soup separating if boiled. The starch helps bind and emulsify the soup.

Use as a finishing touch

Add a spoonful or two of chickpea liquid just before serving the soup. This adds a final thickening and smoothing effect right before eating.

Make chickpea croutons

Soak stale bread in chickpea water, then bake into croutons. The starch and protein help bind them. Add these nutritious croutons to soups.

Use in moderation at first

When using chickpea liquid in a soup recipe for the first time, start with just a small amount like 1-2 tablespoons (15-30 mL) until you see how it affects the texture.

What kinds of soup work well with chickpea water?

Here are some soups that pair nicely with the addition of chickpea liquid:

Cream soups

Since chickpea water lends a creamy texture, it works very well in cream of mushroom, cream of broccoli, and other creamy vegetable soups. Blend it right into the soup.

Vegetable soups

Try adding chickpea liquid to vegetable soups like minestrone, tomato soup, or garden vegetable to thicken the broth and boost nutrition.

Bean soups

The subtle chickpea flavor complements other bean soups like black bean, white bean, lentil, and split pea soup.

Chowders

Corn, potato, and seafood chowders also benefit from the creaminess chickpea water provides.

Pureed soups

Blend chickpea liquid into completely smooth, pureed soups like butternut squash or cauliflower to adjust the consistency.

Rustic soups

Hearty soups with chunks of vegetables and beans are delicious finished with a bit of chickpea liquid just before serving.

Chickpea water soup recipes

Here are a few recipe ideas that use chickpea liquid to add nutrition and texture:

Creamy Tomato Soup

For a richer, dairy-free tomato soup, blend chickpea water into the hot soup until creamy before serving.

Vegan Potato Leek Soup

Chickpea liquid adds body to vegan potato leek soup in place of cream.

Vegetable Barley Stew

Whisk a few tablespoons of chickpea water into vegetable barley stew right at the end to thicken.

Curried Red Lentil Soup

Stir in 1-2 tablespoons chickpea liquid after pureeing curried red lentil soup to adjust the consistency.

Broccoli Cheddar Soup

For a creamy soup without the heavy cream, use chickpea water instead. It complements the cheesy flavor.

Tips for using chickpea water in soup

To get the best results when adding chickpea liquid to your soup, keep these tips in mind:

  • Start with 1-2 tablespoons chickpea water per serving of soup and adjust to your desired consistency.
  • For very smooth soups, blend the chickpea liquid right into the hot soup.
  • Add chickpea water at the end of cooking if possible to prevent separating.
  • Whisk vigorously if adding to a hot soup to emulsify the starch.
  • Add salt to taste when using chickpea liquid to allow flavors to develop.
  • If soup seems too thin after cooling, reheat gently and add more chickpea water.
  • Puree chunks of over-thickened soup with more broth or water to adjust.

Frequently asked questions

Does chickpea water really work as an egg substitute?

Yes, chickpea liquid contains proteins and starches that mimic many properties of eggs like binding, leavening, and thickening. It can be used to replace eggs in baked goods, scrambles, mayo, and more.

Is chickpea water good for you?

While not high in protein or vitamins, chickpea water does provide some beneficial fiber, minerals, and antioxidants. It has nutritional value without boosting calories, fat, or carbs.

Can you drink chickpea water?

Chickpea liquid is safe to consume on its own. It has a subtle, savory flavor. Some people enjoy sipping it straight from the can for the nutrition. But it may be an acquired taste due to the starchy, bean-like flavor.

Does chickpea water go bad?

Like the chickpeas themselves, the liquid should be consumed within a few days of opening. Keep it refrigerated and use within 4-5 days for the best freshness and quality.

Can chickpea water be frozen?

Yes, you can freeze leftover chickpea liquid in ice cube trays or other containers for later use. This preserves the thickening power of the starch.

Conclusion

Using chickpea water is an easy and nutritious way to add flavor and adjust the consistency of soups. Thanks to its starch and protein content, chickpea liquid can mimic many properties of eggs and cream. Try adding small amounts of this versatile ingredient to your favorite soup recipes to thicken broths, make them creamier, and reduce waste. With a little experimenting, you can discover just how much chickpea water to use in different soups to customize the texture.