aquafaba Archives - Forks Over Knives

Chickpea, Fennel, and Radish Salad

Laura Marzen, RD, LD — Thu, 24 Apr 2025 17:21:37 +0000

This summery chickpea, fennel, and radish salad pops with flavor. The sweetness of shredded carrots and the anise-like flavor of the fennel complement the peppery radishes while aromatic fresh herbs up the ante all around. Top with walnuts and a drizzle of lemony Dijon dressing. This company-worthy salad is perfect for a potluck or serving at your next grill-out.

Tips

Radish ribbon variation: To make this salad with radish ribbons, look for long varieties, such as scarlet or fire and ice radishes. Using a vegetable peeler, shave long, thin ribbons from radishes, turning radishes to make even cuts. When you can’t shave off any more, thinly slice remaining radishes.

For more inspiration, check out these tasty ideas:

Yield: Makes 10 cups

Time: 20 minutes

10 to 12 oz. of radishes (see tip, recipe intro)
2 15-oz. cans no-salt-added chickpeas
1 medium fennel bulb, trimmed and very thinly sliced
1 cup coarsely shredded carrots
2 tablespoons coarsely chopped fresh dill
2 tablespoons thinly sliced fresh chives
¼ cup lemon juice
1 teaspoon Dijon mustard
½ teaspoon sea salt
¼ to ½ teaspoon freshly ground black pepper
4 cups torn red leaf lettuce
⅓ cup chopped toasted walnuts
4 6-inch whole grain pita bread rounds, warmed

Instructions

Trim tops off radishes; if you like, chop ¼ cup of the tops to add at the end. Thinly slice radish into coins. Place radishes in a large bowl.
Drain chickpeas, reserving ¼ cup of the liquid from the can (aquafaba). Rinse and drain chickpeas. Add to bowl with radishes. Add fennel, carrots, dill, and chives.
In a small bowl whisk together reserved aquafaba, the lemon juice, mustard, salt, and pepper. Drizzle over radish mixture; toss to coat.
Arrange lettuce and radish mixture on a platter. Top with walnuts and radish tops (if using). Serve with warm pita bread.

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Chocolate Mint Kiss Cookies

Kathryn Hendrix, RDN, LD — Mon, 02 Dec 2024 18:21:15 +0000

Perfect for special occasions, these vegan meringue-topped chocolate mint kiss cookies won’t last long. Your guests will never guess the secret ingredient: canned chickpeas! The dense, chocolaty cookie, which includes blended chickpeas, date paste, cocoa powder, and vegan chocolate chips, is delicious all on its own. Cacao nibs are stirred into the batter, deepening the chocolate flavor. The “kiss” is a puffy, mint-flavored meringue that leverages the viscous power of aquafaba, the liquid from the canned chickpeas. The best way to store these supremely munchable cookies is on a plate; when stored in an airtight container, they become very delicate and crumbly.

Tips

Low and slow: These meringue-topped treats are cooked in a cool oven (200°F) for 1½ to 2 hours. For a chewier meringue, opt for the shorter cooking time.

For more inspiration, check out these tasty ideas:

Gingerbread Cookies
Jam Dot Holiday Cookies
Fruit & Spice Cookies
Sesame Date Cookies with Golden Turmeric Milk

Yield: Makes 22 cookies

Time: 2 hours 30 minutes

2 tablespoons flaxseed meal
¾ cup whole wheat pastry flour
3 tablespoons unsweetened cocoa powder
½ teaspoon baking soda
⅛ teaspoon regular or sodium-free baking powder
¾ cup canned no-salt-added chickpeas, drained and aquafaba (liquid from can) reserved
¾ cup Date Paste
¼ cup vegan chocolate chips
2 tablespoons pure maple syrup
1 teaspoon pure vanilla extract
¼ cup cacao nibs
¼ teaspoon cream of tartar
¼ cup pure cane sugar
¼ teaspoon pure mint extract

Instructions

Preheat oven to 200°F. Line two large cookie sheets with parchment paper. In a small bowl combine flaxseed meal and ¼ cup water. Let stand 5 minutes. In a large bowl combine flour, cocoa powder, baking soda, and baking powder.
In a food processor combine flaxseed mixture, chickpeas, 3 tablespoons of the aquafaba, the Date Paste, chocolate chips, maple syrup, and vanilla. Process until smooth.
Add chickpea mixture to flour mixture; stir to combine. Stir in cacao nibs. Drop dough by rounded tablespoons 1 inch apart on the prepared cookie sheets. (For bite-size cookies, use 2 teaspoons per cookie.) With wet fingers, flatten cookies and shape as desired.
In a medium bowl beat 4 tablespoons aquafaba with cream of tartar until soft peaks form (tips curl). Slowly add sugar while beating until stiff peaks form (tips stand straight). Fold in mint extract. Pipe or spoon meringue on top of unbaked cookies.
Bake 1½ to 2 hours or until cookies are set and meringue is done to your liking (less time for a chewy meringue, more time for a crispy meringue). Transfer cookies to a wire rack to cool completely. If you like, dust with additional cocoa powder before serving. Store cookies, uncovered, at room temperature up to 5 days.

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Harissa Roasted Carrot Salad with Couscous

Nancy Macklin, RDN — Mon, 30 Sep 2024 17:40:15 +0000

This flavorful and brightly colored salad deserves a spot on your holiday table, and because it features a base of chickpeas and couscous, it’s also substantial enough for a plant-based entree. Multicolor carrots get oh-so-flavorful when coated in lemon juice and harissa seasoning and roasted until perfectly sweet. Thinly sliced cabbage adds crunch, while pomegranate seeds scattered atop are the crowning jewels of this crowd-pleasing salad. A peppy, oil-free lemon dressing, infused with thyme, mustard, and cumin, ties it all together.

Tips

Harissa seasoning. Originally from Tunisia, this North African spice blend made with chiles, warming spices, and tomato paste, can be found in most stores or online. You can also make your own harissa seasoning.

For more inspiration, check out these tasty ideas:

Yield: Makes 14 cups

Time: 60 minutes

1 15-oz. can no-salt-added chickpeas, drained and liquid (aquafaba) reserved
¼ cup + 1 tablespoon lemon juice
2 teaspoons lemon zest
2 teaspoons chopped fresh thyme
1 teaspoon coarse ground mustard
2 teaspoons ground cumin
1½ lb. multicolor carrots, peeled and trimmed (cut large carrots in half lengthwise)
1 tablespoon harissa spice blend (not oil-based paste)
1 teaspoon ground coriander
½ teaspoon ground cinnamon
1½ cups dry whole wheat couscous
⅓ cup chopped dates
Sea salt and freshly ground black pepper, to taste
6 cups shredded red cabbage
4 scallions, sliced
½ cup pomegranate seeds

Instructions

To make Lemony Dressing, in a small bowl whisk together ½ cup aquafaba, ¼ cup lemon juice, the lemon zest, thyme, mustard, and ½ teaspoon of the cumin. Dressing can be refrigerated until ready to serve.
Preheat oven to 400°F. Line a 15×10-inch baking pan with parchment paper or a silicone baking mat. Place carrots in a single layer in pan. In a small bowl combine the remaining 1 tablespoon of lemon juice with harissa spice blend, and 2 tablespoons water. Brush over carrots. Cover loosely with foil. Roast 40 to 45 minutes or until carrots are just tender.
In a large saucepan combine the remaining cumin with coriander, cinnamon, and 2¼ cups water. Bring to boiling. Stir in couscous, chickpeas, and dates. Remove from heat, cover, and let stand 5 minutes. Fluff with a fork. Season with salt and pepper. Spoon onto a shallow serving platter to cool.
To assemble the salad, top couscous mixture with cabbage and roasted carrots. Drizzle with Lemony Dressing and sprinkle with scallions and pomegranate seeds.

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Kale and Spiced Pumpkin Salad with Figs

Laura Marzen, RD, LD — Mon, 23 Sep 2024 17:20:00 +0000

Fresh figs are a special addition to this spiced pumpkin salad full of fall flavors and colors—but if fresh aren’t available, dried will be just as tasty. Pumpkin and turnips, coated in warming spices, add subtle sweetness to a bed of nutty chickpeas and wilted kale. (You can use acorn squash instead of pumpkin, too.) A simple dressing featuring just three ingredients—maple syrup, tahini, and lemon juice—gives the heftier ingredients a lively sweet-tart kick. To finish, add crunchy pepitas and fresh figs. This hearty dish is also nut- and gluten-free—perfect for taking to a potluck!

For more inspiration, check out these tasty ideas:

Yield: Makes 11 cups

Time: 45 minutes

2 15-oz. cans no-salt-added chickpeas
1 teaspoon paprika
1 teaspoon sea salt
¼ teaspoon ground allspice
¼ teaspoon ground ginger
⅛ teaspoon ground cinnamon
1 1- to 1¼-pound pie pumpkin or acorn squash
2 medium turnips or kohlrabi (12 oz. total)
3 tablespoons tahini
1 teaspoon pure maple syrup
¼ cup lemon juice
8 cups torn fresh kale, tough stems removed
6 fresh or dried figs, stemmed and halved or quartered
2 tablespoons toasted pepitas

Instructions

Preheat oven to 425°F. Line a large shallow roasting pan with parchment paper. Drain chickpeas, reserving liquid (aquafaba). Rinse and drain the chickpeas. In a small bowl combine the next five ingredients (through cinnamon).
Peel pumpkin and cut in half. Scoop out seeds; discard or save for another use. Cut pumpkin into 1- to 1½-inch pieces; place in a large bowl. Trim and peel turnips. Cut turnips into 1-inch wedges; add to pumpkin. Add 3 tablespoons of the aquafaba and 1½ teaspoons of the spice mixture; toss to coat. Spread vegetables in the prepared pan.
Roast 25 to 35 minutes or until tender and starting to brown, stirring once halfway through roasting.
Meanwhile, for dressing, in a medium bowl whisk together 3 tablespoons of the remaining aquafaba, the tahini, and maple syrup until smooth. Whisk in lemon juice, the remaining spice mixture, and enough water (2 to 3 teaspoons) to reach drizzling consistency.
In an extra-large skillet cook chickpeas and kale over medium 4 to 6 minutes or until kale is wilted, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Drizzle with half of the dressing; toss to coat.
Divide kale mixture among serving plates. Top with roasted vegetables and the figs. Drizzle with the remaining dressing and sprinkle with pepitas.

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Ginger Peach Bread Pudding

Kathryn Hendrix, RDN, LD — Thu, 05 Sep 2024 17:27:16 +0000

This fruity peach bread pudding is a great way to use up bread that’s past its prime, but fresh bread works equally well. Chunks of peaches get extra juicy when baked and taste incredible nestled between chunks of bread baked in ginger- and vanilla-scented cashew cream. Making the cashew cream is a breeze; all you have to do is blend a few peaches with soaked cashews, dates, and freshly grated ginger. A little vanilla extract warms the flavor, and plant-based milk adds extra creaminess. Don’t skip the ginger; it gives it a nice pep that complements the sweetness of the peaches. Serve with Vanilla Nice Cream or aquafaba whipped cream, and garnish with chopped fresh mint and a pinch of nutmeg.

For more inspiration, check out these tasty ideas:

Yield: Makes 8 cups

Time: 80 minutes

2 tablespoons raw cashews
9 pitted Medjool dates
1½ cups unsweetened, unflavored plant-based milk
3 cups fresh or thawed frozen peaches, coarsely chopped
1¼ teaspoons pure vanilla extract
1½ teaspoon grated fresh ginger
8 oz. whole wheat bread, cut into small cubes
¼ cup aquafaba (liquid from canned chickpeas)
1 tablespoon date syrup
Pinch ground nutmeg
Chopped fresh mint (optional)

Instructions

Preheat oven to 350°F. In a small saucepan combine cashews and 1 cup water. Bring to boiling; reduce heat. Cover and simmer 10 minutes; drain well. Meanwhile, add 2 cups boiling water to a heat-safe bowl; add dates, and soak 10 minutes. Drain well.
In a blender combine cashews, dates, milk, ½ cup of the peaches, 1 teaspoon of the vanilla, and the ginger. Cover and blend 2 minutes or until very smooth. Pour blended date mixture into a large bowl. Add the remaining 2½ cups peaches and the bread cubes. Stir to combine. Spread evenly in a 2-quart. baking dish.
Bake 45 to 50 minutes or until beginning to turn golden brown.
In a medium bowl beat aquafaba, date syrup, nutmeg, and the remaining ¼ teaspoon vanilla with a mixer on high until soft peaks form (tips curl). Spoon over bread pudding and sprinkle with mint (if using) and additional nutmeg.

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Healthy Vegan Bananas Foster

Mary Margaret Chappell — Tue, 25 Apr 2023 16:18:59 +0000

Who doesn’t love sweet, cinnamon-dusted bananas that are gooey on the inside and deliciously crisp on the outside? Our healthy bananas foster recipe skips the butter and rum, and replaces the traditional vanilla ice cream with aquafaba whipped cream for a lighter, but still decadent-tasting, version of the classic treat. Double-basting the fruit in maple syrup is key to getting bright, glossy, caramelized bananas and an absolutely scrumptious dessert. Be sure to keep a watchful eye on the bananas as they broil, since it’s easy for them to get scorched if left unattended. Feeling extra fancy? Sprinkle your serving with chopped nuts or a few vegan chocolate chips to take things to the next level of yum.

For more vegan banana dessert recipes, check out these tasty ideas:

Southern-Style Banana Pudding Parfaits
Berry and Banana Cupcakes with Vanilla Frosting
Frozen Banana Treat with Chocolate (Better Than Ice Cream!)
Or check out our roundup of favorite banana recipes

Yield: Makes 8 banana halves + 1 cup cream

2 tablespoons pure maple syrup
½ teaspoon pure vanilla extract
¼ teaspoon ground cinnamon
4 bananas, peeled and halved lengthwise
1 recipe Aquafaba Whipped Cream

Instructions

Preheat broiler. In a small bowl whisk together maple syrup, vanilla, and cinnamon. Using a pastry brush, brush a thin layer of the syrup mixture over the bottom of a broiler-safe shallow baking dish or 10-inch broiler-safe skillet.
Place banana halves, cut sides up, in the baking dish. Brush bananas with half of the remaining syrup mixture. Broil bananas 4 to 5 inches from heat about 5 minutes or until they begin to soften and darken. Brush with the remaining syrup mixture and sprinkle with additional cinnamon. Broil 3 minutes more or until bananas look caramelized. Serve hot with Aquafaba Whipped Cream . If you like, sprinkle cream with additional cinnamon.

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Poached Citrus with Aquafaba Whipped Cream

Ellen Boeke — Thu, 22 Dec 2022 18:12:20 +0000

Supreming citrus (aka cutting away all the peel and pith so you just have the juicy segments) elevates ordinary fruit into something special. This bright and inviting dessert simmers oranges, grapefruit, and lemon wedges in a vanilla-scented poaching liquid to highlight their natural flavors and create a melt-in-your-mouth texture. An airy whipped cream made from aquafaba and naturally sweetened with maple syrup makes for a luxurious topping while chopped hazelnuts add a tasty crunch. Serve this pretty dessert in glass bowls or cocktail glasses to showcase all the eye-catching colors.

Tip: To create orange peel strips for the garnish, use a vegetable peeler to remove the peel of an orange without including any of the bitter white pith. Cut strips into shorter, very thin strips.

For more fruity desserts, check out these tasty ideas:

Yield: Makes 3 cups citrus + 1⅔ cups whipped cream

4 cups assorted citrus supremes or thick slices (grapefruit, blood orange, navel orange, Cara Cara orange, and/or Meyer lemon)
1 cup orange juice, strained to remove pulp
½ cup apple juice
½ of a vanilla bean pod, split
4 thin orange peel strips
1 recipe Aquafaba Whipped Cream
¼ cup chopped toasted hazelnuts

Instructions

To make citrus supremes, slice off the top and bottom of citrus fruit. Place fruit flat side down on a cutting board. Slice off the skin and bitter white pith from top to bottom. Holding the fruit over a bowl, slide a knife between a section and membrane. At the core, turn the knife and cut between the other side of the section and the membrane. The supreme will drop into the bowl. Repeat to remove all supremes. If juice is desired, squeeze membranes to release any juice.
In a medium saucepan combine orange juice, apple juice, and vanilla bean pod. Bring to boiling. Boil 8 minutes or until reduced to 1 cup. Remove and discard vanilla bean pod. Add citrus supremes, half at a time, stirring gently to coat. Simmer gently 1 to 2 minutes or until heated through. Using a slotted spoon, transfer citrus to a shallow dish. Cover and chill at least 1 hour or until cold.
Add orange peel strips to poaching liquid. Simmer 2 to 3 minutes or until tender and glazed. Using a slotted spoon, remove strips from liquid.
Top chilled citrus with Aquafaba Whipped Cream , hazelnuts, and glazed orange peel.

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Roasted Cauliflower and Sweet Potato Soup

Nancy Macklin, RDN — Mon, 22 Nov 2021 18:21:36 +0000

One spoonful of this hearty soup will warm you up from the inside out. Roasting the vegetables with curry powder adds a delicious depth of flavor and chewy chickpeas add substance that will leave you feeling satisfied. Toasted quinoa is used as a crunchy topper while fresh herbs add brightness to the cozy fall flavors. What’s not to love?

Interested in more cauliflower recipes? Check out our roasted cauliflower quinoa casserole dish.

Yield: Makes 10 cups

1 15-oz. can no-salt-added chickpeas
6 cups 1-inch cauliflower florets
2 lb. sweet potatoes, peeled and cut into ¾-inch cubes
1 cup coarsely chopped onion
1 tablespoon curry powder
6 cups low-sodium vegetable broth
¼ to ½ teaspoon red pepper flakes
Sea salt, to taste
Freshly ground black pepper, to taste
⅔ cup dry quinoa
½ cup sliced scallions
¼ cup chopped fresh cilantro
Lime wedges

Instructions

Preheat oven to 400°F. Line two 15×10-inch baking pans with parchment paper or silicone baking mats. Drain chickpeas, reserving liquid (aquafaba); rinse and drain chickpeas. In a large bowl combine cauliflower, potatoes, and onion. In a small bowl stir together 2 tablespoons of the aquafaba, 1½ teaspoons of the curry powder, and 2 tablespoons water. Add to vegetables; toss. Divide vegetables between prepared pans; spread in a single layer. Roast 20 to 25 minutes or until vegetables are just tender and browning in places. Leave oven on.
In a 4-quart Dutch oven combine roasted vegetables, the chickpeas, remaining 1½ teaspoons curry powder, the broth, and crushed red pepper. Bring to boiling; reduce heat. Simmer, uncovered, 5 minutes or until vegetables are very tender. Season with salt and black pepper. (For thicker soup, mash veggies slightly with a potato masher.)
Meanwhile, place quinoa in a 15×10-inch baking pan. Roast quinoa 6 to 8 minutes or until golden and has a nutty aroma, stirring occasionally.
Top servings of soup with toasted quinoa, scallions, and cilantro. Serve with lime wedges.

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Blueberry-Raspberry Aquafaba Muffins

Carla Christian, RD, LD — Mon, 04 Feb 2019 19:15:23 +0000

Berries, bananas, and a big dose of vanilla make these easy vegan muffins extra-luscious, but aquafaba is the real star of the recipe. Aquafaba (aqua = water, faba = bean) is the liquid that comes in a can of chickpeas, which can be used to replace eggs and egg whites in baked goods. As a general rule, 3 tablespoons of aquafaba are equal to about one whole egg. No need to crack open a can of chickpeas every time you want to bake with aquafaba: The viscous liquid will keep up to three days in the fridge and can be frozen into ice cubes for even longer storage.

Yield: Makes 12 muffins

1 (15-ounce) can no-salt-added chickpeas
1 lemon
⅔ cup mashed banana
½ cup pitted whole dates, chopped
¼ cup unsweetened vanilla almond milk
1 tablespoon pure vanilla extract
2 cups white whole-wheat flour
2 tablespoons chia seeds
1½ teaspoons baking powder
¼ teaspoon sea salt
½ cup fresh blueberries
½ cup fresh raspberries

Instructions

Preheat the oven to 400°F. Line a 12-cup muffin pan with silicone cupcake liners. Drain the chickpeas, reserving ½ cup of the liquid. (Cover and chill chickpeas up to 3 days for another use.)
Remove 2 teaspoons of zest and squeeze 2 teaspoons of juice from the lemon. Combine the banana, dates, reserved chickpea liquid, lemon zest and juice, almond milk, and vanilla extract in a blender. Cover and blend until smooth.
Combine the flour, chia seeds, baking powder, and salt in a large bowl and stir well. Add the banana mixture to the flour mixture and stir, just until moistened (batter should be lumpy). Fold in the blueberries and raspberries.
Spoon the batter into the prepared muffin cups, filling each two-thirds full. Bake for 15 to 18 minutes or until a toothpick inserted into the center of a muffin comes out clean. Cool on a wire rack for 5 minutes before removing the muffins from the liners.

https://www.youtube.com/watch?v=BkOWi3HZ53o

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What Is Aquafaba? How to Use It in Cooking

Isabel Putinja — Fri, 15 Dec 2017 23:12:34 +0000

Since it was discovered less than three years ago by French chef Joël Roessel, aquafaba has been all the rage with vegan cooks.

Aquafaba is simply the name for the viscous liquid left over after boiling chickpeas. It’s an extremely versatile egg substitute for cooking and baking: when beaten, it turns white and fluffs up just like egg whites.

Uses For Aquafaba

You can try your hand at cooking with aquafaba just by straining the liquid from a freshly shaken can of chickpeas, or you can make it from scratch using this recipe. While chickpeas seem to provide the best results and don’t add any noticeable taste to a recipe, the aquafaba left over from cooking other beans and legumes can be used the same way.

Aquafaba keeps wells in the fridge, but only for two or three days. It also freezes well; try freezing small, ready-to-use portions in ice cube trays.

Try aquafaba in any recipe that calls for eggs or egg whites: 1 to 2 tablespoons is enough to replace an egg white, while 2 to 3 tablespoons will suffice to replace a whole egg.

Aquafaba works well in French toast and waffle recipes, and it’s a great egg replacer in savory dishes, like frittatas. It can even be used to make chocolate mousse, mayonnaise, and cheese.

Aquafaba has created a small vegan food revolution. The next time you’re soaking and boiling chickpeas for hummus or your favorite chickpea salad make sure to keep the precious leftover liquid and experiment with its many possibilities.

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