We all know that chickpeas are a fiber-filled addition to soups and salads, but have you ever thought about the ingredient that you’re leaving behind in a can of chickpeas? That thick, cloudy liquid that typically gets poured down the drain when chickpeas are drained. That liquid id called aquafaba, and it might just be the ingredient your baked goods and cocktails are missing.
Aquafaba is the liquid that’s leftover when dry chickpeas are cooked, and it is the brine that canned chickpeas soak in to maintain freshness while sitting on grocery store shelves. You should save it because it’s an excellent vegan egg substitute that can be used in baked goods, to emulsify vegan mayonnaise to add a foamy element to your favorite cocktails, and so much more.
To use aquafaba shake it in a cocktail shaker for an extra frothy espresso martini or whisk it alongside a thin stream of olive oil for a vegan aioli. Although the liquid from other beans (like black beans and kidney beans) could work just as well, chickpeas don’t give off any color, so the resulting clear, yet slightly cloudy, liquid is much more versatile. Another nice thing about aquafaba is that you don’t need to use too much of it. Generally, three tablespoons of aquafaba will replace one egg.
Aquafaba has a mild buttery and bean like flavor, but it easily takes on the flavor of what it’s added to and tends to cling to other flavors quite well, which explains why it works well in mayonnaise and in cocktails. Aquafaba should be stored in an airtight container in the refrigerator for up to 3 days.
Aside from the benefit of replacing an animal-based product with a plant based product, aquafaba doesn’t have a lot of nutrients, and it certainly has less protein than an egg does. It’s low in calories and carbohydrates, but it’s also pretty low in vitamins and minerals. If you aren’t vegan then there aren’t a lot of health benefits to using aquafaba over regular eggs. It is a good step in preventing food waste, though.
©Tiny New York Kitchen © 2020 All Rights Reserved
Eating well just got easier. Use one or more ingredients from each of the five categories. Stick with one international flavor profile. Find a sauce in your market’s global-foods section: ssamjang, chutney, hot sauce, salsa, pesto, chimichurri, romesco, aioli, tahini, or peanut sauce. Save money by using leftovers. Save time by using prechopped fresh vegetables.
CHOOSE A BASE INGREDIENT
1/2 Cup
Cooked Brown Rice, Quinoa, Millet, Bulgur, Farro, Barley, Whole Grain Pasta
CHOOSE A LEAN PROTEIN
3 To 4 Ounces
Cooked Meat, Poultry, Seafood, Legumes, Eggs, Tofu
CHOOSE VEGETABLES
1 To 2 Cups
Vary Colors And Textures
CHOOSE A SAUCE
1 To 3 Tablespoons
Sriracha, Harissa, Soy, Sweet Chili, Ssamjang, Chutney, Hot Sauce, Salsa, Pesto, Chimichurri, Romesco, Aioli, Tahini, Peanut Sauce
Bowl Ideas
Korean: Cooked noodles or rice, shredded carrot, sliced cucumber, sliced daikon radish, bean sprouts, sliced grilled beef, runny fried egg, ssamjang, kimchi
Middle Eastern: Cooked bulgur, roasted eggplant, roasted cauliflower, sautéed spinach, cooked chickpeas, grilled chicken, minted yogurt sauce, roasted pumpkin seeds, za’atar spice blend
Italian: Cooked faro, sautéed zucchini, sautéed kale, roasted red peppers, roasted cherry tomatoes, tuna, pesto, olives, marinated artichoke hearts, pine nuts
“Work With What You Got!”
©Tiny New York Kitchen © 2019 All Rights Reserved
Made with good-for-you ingredients, Chickpea Salad has become a Tiny New York Kitchen mainstay. A protein-packed side dish is easy to make and gets better when refrigerated.
Have school lunches hit a wall? It’s gets tedious for anyone to eat the same thing every day. It may be time to mix it up to keep your kids interested in eating healthy.
You may want to include dry roasted edamame or chickpeas for a salty, crunchy snack with some protein. Individually packed, pitted olives are also a nice alternative to potato chips.
Use cookie cutters to make sandwiches into fun shapes. This also works well for using on fruits and vegetables.
Pack leftovers from dinner the night before to make a great lunch. The bonus is that it’s super easy.
When you’re at the grocery store make sure to pick up some precut fruits and vegetables. This is a big timesaver.
Pack lunch in a bento box to make lunches look exciting and practice portion control.
Get them involved in shopping for and packing their own lunch.
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2017 All Rights Reserved
How To Eat More Protein On A Meat-Free Diet
If you’re new to a meat-free diet or you struggle with ways to get the protein you need here are some important tips that may help you. It really isn’t as hard as you might think.
Snack on protein rich munchies and skip the carbs. Eat roasted chickpeas, edamame, roasted peanuts, or raw nuts. Keep away from heavily salted nuts.
If you’re looking for a frozen treat then purée coconut milk, almond butter, cashew butter, honey, and cocoa powder. Freeze in an ice cream maker for a protein rich frozen treat.
Make an easy cream sauce by whisking cashew butter with vegetable stock, garlic, and minced parsley. Toss with cooked pasta.
Crumble tempeh (fermented soybean protein) into pasta sauce or soups, or wherever you might use hamburger meat.
Purée cooked black beans and add to brownies. For blondies or light colored muffins or cakes, use cooked, puréed chickpeas.
Sprout sunflower seeds and add them to salads. Just soak raw seeds overnight in water to cover. Drain and let sprout for 24 to 48 hours.
Add ground flaxseeds to muffins, waffles, breads, or cookies for a protein boast and added omega 3 fats.
Make a protein packed pudding. Purée silken tofu with cocoa powder, honey, and vanilla extract.
Use hemp or rice protein powder instead of flour to make waffles, pancakes, and baked goods. Instead of eggs, use flax as a binder.
Lentils are awesome! Eat lentils more often. They are fast cooking and easy to use. Add to soups, toss in salads, and stir in cooked rice.
Spread sandwiches and wraps with hummus instead of mayonnaise. I do this all the time. Purée hummus with roasted red peppers or chipotle peppers for an added zing.
If you can tolerate gluten, seitan (wheat protein) is a great substitute for sliced deli meat. Use it in wraps or sandwiches for an easy lunch.
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen
Pasta Salad Ideas
Here are some super easy, but versatile Pasta Salad Ideas from Tiny New York Kitchen. All you need to do is add 3 cups of cooked & chilled pasta (of your choice) and 1 tablespoon of extra virgin olive oil to one of these inspiring combinations. Try them all throughout the summer for a whole treasure trove of side salads. If you want to make any of these a main dish then add 1 pound of protein such as grilled chicken breasts, grilled flank steak, grilled shrimp, grilled tuna (or canned tuna) or tofu. All recipes below serve 4.
For the Pasta: Cook 3 Cups of Pasta, Toss With 1 Tablespoon Extra Virgin Olive Oil & Then Chill Until Ready To Use. Add the Pasta to One of the Salad Combinations Below.
Nutty Beans & Greens
1 Cup Trimmed & Steamed Haricot Verts
1 Cup Baby Arugula
3 Tablespoons Toasted & Chopped Walnuts
1 Ounce Shaved Parmigiano-Reggiano Cheese
Snow Peas & Carrots
1/2 Cup Grated Carrot
1 Tablespoon Soy Sauce
1/2 Cup Thinly Sliced Snow Peas
1/2 Cup Shredded Red Cabbage
1/4 Cup Dry Roasted Peanuts
Cheesy Chickpea & Pesto
1/2 Cup Cooked Chickpeas
1 1/2 Ounces Crumbled Feta Cheese
1 Cup Halved Grape Tomatoes
1 Tablespoon Prepared Pesto
Mediterranean Medley
1/3 Cup Chopped Fresh Basil
1/2 Cup Thinly Sliced Cucumber
1 Cup Halved Cherry Tomatoes
1 1/2 Ounces Crumbled Feta Cheese
1 1/2 Ounces Sliced Kalamata Olives
Peppery & Nutty
1 Cup Arugula
2/3 Cup Thinly Sliced Radishes
3 Tablespoons Toasted & Chopped Walnuts
2 Ounces Crumbled Goat Cheese
Melon, Mint & Parm
1/2 Cup Fresh Cubed Cantaloupe
2 Tablespoons Fresh Mint Leaves
2 Ounces Thinly Sliced Prosciutto
1 1/2 Ounces Shaved Parmigiano-Reggiano Cheese
Freshly Ground Pepper
Cherry Almond Crunch
3/4 Cup Pitted Halved Fresh Cherries
1/4 Cup Toasted & Thinly Sliced Almonds
2 Tablespoons Chopped Fresh Basil
1 1/2 Ounces Crumbled Goat Cheese
Picnic Superstar
1/3 Cup Sliced Avocado
1/4 Cup Red Bell Pepper Strips
1/4 Cup Fresh Corn Kernels
2 Cooked Crumbled Center Cut Bacon Slices
2 Ounces Quartered Fresh Baby Mozzarella Balls
