Canned chickpeas, also known as garbanzo beans, are a pantry staple for many home cooks and professional chefs alike. They’re versatile, nutritious, and readily available, making them a convenient ingredient for a wide range of dishes. From hummus and salads to soups and stews, chickpeas add texture, flavor, and plant-based protein to countless meals. But one question consistently pops up when working with canned chickpeas: do you drain them before cooking? The answer, as with many culinary questions, isn’t a simple yes or no. It depends on what you’re making and the desired outcome.
Understanding the Chickpea Liquid: Aquafaba
Before diving into specific scenarios, it’s crucial to understand the liquid that accompanies canned chickpeas. This liquid, often discarded without a second thought, is called aquafaba. Aquafaba, derived from Latin meaning “bean water,” is the starchy water left over after cooking chickpeas or other legumes. During the canning process, the water absorbs starches, proteins, and plant solids from the chickpeas. This results in a liquid with unique properties that can be utilized in cooking and baking.
Aquafaba’s Unique Properties
Aquafaba’s composition gives it the ability to mimic egg whites. It can be whipped into foams, used as a binder, and even emulsify ingredients. This makes it a valuable ingredient, especially for vegan cooking and for individuals with egg allergies.
Why Understanding Aquafaba Matters
Understanding aquafaba is essential when deciding whether to drain canned chickpeas. If your recipe could benefit from aquafaba’s thickening, binding, or emulsifying properties, you’ll want to retain the liquid. Conversely, if you’re aiming for a specific texture or flavor profile that aquafaba might compromise, draining the chickpeas is the way to go.
When Draining is the Right Choice
There are several situations where draining and rinsing canned chickpeas before use is highly recommended, if not essential. These scenarios typically involve recipes where the chickpea liquid’s flavor or texture could negatively impact the final result.
Reducing Sodium Content
Canned goods often contain added salt as a preservative. Draining and rinsing chickpeas removes a significant portion of this sodium. For those watching their sodium intake, this step is crucial. Rinsing thoroughly under cold water can reduce the sodium content by as much as 40%.
Improving Texture
The aquafaba in canned chickpeas can sometimes impart a slightly slimy or viscous texture to the beans. This can be undesirable in certain dishes. Draining and rinsing removes this excess starch, resulting in a cleaner, firmer texture. This is particularly important when using chickpeas in salads or as a standalone ingredient.
Controlling Flavor
The liquid in canned chickpeas can have a slightly metallic or tinny flavor, especially if the can has been stored for an extended period. Rinsing removes this off-flavor, allowing the natural flavor of the chickpeas to shine through. If you’re aiming for a delicate or nuanced flavor profile, draining and rinsing is highly recommended.
Preventing Excessive Moisture
In recipes where excess moisture is detrimental, such as when roasting chickpeas for a crispy snack or making falafel, draining and thoroughly drying the chickpeas is essential. Excess moisture will prevent the chickpeas from browning and crisping properly.
When to Keep the Chickpea Liquid (Aquafaba)
In other instances, the aquafaba found in canned chickpeas is a valuable ingredient that can enhance your cooking. Keeping the liquid opens up a range of possibilities, particularly in vegan and plant-based recipes.
Vegan Baking and Cooking
Aquafaba is a popular egg substitute in vegan baking. It can be whipped into meringues, used as a binder in cakes and cookies, and even emulsify ingredients in sauces and dressings. Its ability to mimic the properties of egg whites makes it a versatile ingredient for creating delicious and egg-free versions of classic recipes.
Enhancing Hummus
Adding a small amount of aquafaba to hummus can result in a smoother, creamier texture. The liquid helps to bind the ingredients and create a more emulsified consistency. Experiment with adding a tablespoon or two of aquafaba at a time until you achieve the desired texture.
Adding Body to Soups and Stews
Aquafaba can be used to thicken soups and stews, adding body and richness without the need for cream or other thickening agents. The starch in the liquid helps to bind the ingredients and create a more substantial texture.
Creating Vegan Mayonnaise
Aquafaba can be used as the base for vegan mayonnaise, providing the emulsifying properties needed to bind the oil and other ingredients. This results in a creamy and delicious mayonnaise alternative that is completely plant-based.
Specific Recipe Considerations
The decision to drain or not to drain canned chickpeas often comes down to the specific recipe you’re making. Here are some examples of how to approach this decision in different culinary contexts.
Hummus: To Drain or Not to Drain?
The answer for hummus is it depends! Some recipes call for a small amount of aquafaba to create a creamier texture. Experiment to find your preferred consistency. If you are using a high powered blender, draining the chickpeas beforehand might be better to avoid too much moisture.
Salads: Always Drain and Rinse
When adding chickpeas to salads, always drain and rinse them thoroughly. This removes the slimy texture and metallic flavor, allowing the chickpeas to blend seamlessly with the other ingredients. You want the chickpeas to have a clean, fresh taste and a firm texture.
Soups and Stews: Use Your Discretion
In soups and stews, the decision depends on the desired consistency. If you want a thicker, richer soup, adding the aquafaba can help. However, if you prefer a lighter broth, drain and rinse the chickpeas.
Roasted Chickpeas: Drain, Rinse, and Dry Thoroughly
For crispy roasted chickpeas, draining, rinsing, and thoroughly drying the chickpeas is essential. Excess moisture will prevent them from crisping up properly. Pat the chickpeas dry with paper towels and consider roasting them at a high temperature for optimal results.
Falafel: Drain and Dry (But Consider Saving the Aquafaba)
Falafel requires dry chickpeas to achieve the right texture. Drain and dry the chickpeas thoroughly before grinding them. However, consider saving the aquafaba for other uses, as it won’t be needed in the falafel recipe itself.
Nutritional Considerations
Beyond flavor and texture, the decision to drain or not to drain canned chickpeas also has some nutritional implications.
Sodium Content
As mentioned earlier, draining and rinsing chickpeas significantly reduces their sodium content. This is particularly important for individuals with hypertension or other conditions that require a low-sodium diet.
Nutrient Retention
While draining and rinsing chickpeas does remove some of the starch and plant solids that leach into the aquafaba, the overall nutritional profile of the chickpeas remains largely intact. The primary nutrients, such as protein, fiber, and iron, are retained within the bean itself.
The Fiber Factor
The fiber content of chickpeas is one of their most significant nutritional benefits. Fiber aids in digestion, promotes satiety, and helps regulate blood sugar levels. Draining the chickpeas does not significantly impact their fiber content, ensuring that you still receive the full benefits of this important nutrient.
Tips for Working with Canned Chickpeas
Here are some additional tips to help you get the most out of canned chickpeas:
- Choose quality brands: Opt for reputable brands that use BPA-free cans.
- Check the expiration date: Ensure that the can is not expired before using the chickpeas.
- Rinse thoroughly: When draining, rinse the chickpeas under cold water for at least 30 seconds to remove excess starch and sodium.
- Dry properly: If crisping is required, pat the chickpeas dry with paper towels to remove excess moisture.
- Store aquafaba: If saving aquafaba, store it in an airtight container in the refrigerator for up to 5 days. It can also be frozen for longer storage.
- Experiment: Don’t be afraid to experiment with different recipes and techniques to find what works best for your taste preferences.
The Bottom Line
So, do you drain canned chickpeas before cooking? The answer is a resounding “it depends!” Consider the recipe, the desired texture, the flavor profile, and your nutritional needs. By understanding the properties of aquafaba and the impact of draining and rinsing, you can make informed decisions that will elevate your cooking and allow you to create delicious and healthy meals with this versatile pantry staple. Whether you choose to drain, rinse, or embrace the aquafaba, canned chickpeas are a valuable ingredient that can add texture, flavor, and nutrition to a wide range of dishes.
Drain the chickpeas when you want a cleaner flavor, lower sodium content, and drier texture. Keep the liquid when you want to take advantage of aquafaba’s unique properties as a binder, emulsifier, or thickening agent. With a little experimentation, you’ll master the art of working with canned chickpeas and unlock their full potential in your kitchen.
Why do some recipes instruct me to drain and rinse canned chickpeas?
Draining and rinsing canned chickpeas primarily serves to reduce the sodium content and phytic acid present in the canning liquid, also known as aquafaba. The canning process often involves adding salt as a preservative, and rinsing helps to remove excess sodium, which can be beneficial for those watching their salt intake. Furthermore, phytic acid, naturally present in legumes, can inhibit the absorption of certain minerals. Rinsing helps to decrease the phytic acid levels, potentially improving nutrient absorption.
Beyond sodium and phytic acid, draining and rinsing also improves the overall flavor and texture of the chickpeas. The aquafaba can sometimes impart a slightly metallic or starchy taste to the chickpeas, which rinsing effectively eliminates. Rinsing also washes away any residual debris or sediment that might have accumulated during the canning process, leaving you with cleaner and more palatable chickpeas ready for use in your recipes. This is especially important when using chickpeas in dishes where their flavor is prominent, like hummus or salads.
When is it beneficial to reserve the liquid from canned chickpeas (aquafaba)?
The liquid from canned chickpeas, known as aquafaba, is a remarkable vegan egg replacement with a surprising range of culinary applications. Due to its protein and starch content, aquafaba can be whipped into a meringue-like foam, making it ideal for creating vegan versions of meringues, macarons, mousses, and other desserts that traditionally rely on egg whites. Its ability to emulsify and bind ingredients makes it a valuable asset in vegan baking and cooking.
Furthermore, aquafaba can be used as a binding agent in recipes like veggie burgers or vegan meatballs, contributing to a cohesive and moist texture. Its subtle flavor allows it to blend seamlessly into a variety of dishes without overpowering the other ingredients. Experimenting with aquafaba opens up a world of possibilities for creating delicious and innovative vegan cuisine.
Does draining or not draining canned chickpeas affect the nutritional value?
Draining canned chickpeas does slightly reduce the overall nutritional value, primarily by removing some of the water-soluble vitamins and minerals that have leached into the aquafaba during the canning process. While the amount lost is generally minimal, it’s worth considering if you are heavily reliant on chickpeas as a source of specific nutrients like folate or iron. The chickpeas themselves retain the majority of their protein, fiber, and complex carbohydrates, so the core nutritional profile remains largely intact.
However, it’s important to balance the slight loss of some micronutrients with the potential benefits of draining and rinsing, such as reducing sodium and phytic acid. For individuals on low-sodium diets or those concerned about mineral absorption, the trade-off may be worthwhile. Ultimately, the decision to drain or not depends on individual dietary needs and preferences.
What are the potential downsides of using aquafaba in recipes?
One potential downside of using aquafaba is its subtle but distinct “bean-y” flavor, which may be noticeable in some preparations, especially when used in large quantities or in delicate desserts. While the flavor is generally masked by other ingredients, it’s essential to consider its presence and adjust recipes accordingly. Some chefs recommend reducing the aquafaba on the stovetop to concentrate its flavor and enhance its whipping properties, but this process also intensifies the bean flavor.
Another challenge associated with aquafaba is its consistency, which can vary depending on the brand and batch of canned chickpeas. This variability can affect the final outcome of recipes, particularly those that require precise measurements and consistent textures. Experimentation and careful monitoring are often necessary to achieve the desired results when working with aquafaba. It is also important to use unsalted canned chickpeas to avoid excessively salty aquafaba.
How does draining or not draining affect the texture of chickpeas in different recipes?
Draining chickpeas generally leads to a drier, firmer texture, which is often desirable for dishes like roasted chickpeas or salads where you want the chickpeas to maintain their shape and have a slight bite. Removing the excess moisture prevents the chickpeas from becoming mushy or soggy during cooking. This drier texture also allows the chickpeas to absorb flavors more effectively, making them a better choice for dishes where you want them to be well-seasoned.
Conversely, not draining chickpeas can result in a softer, creamier texture, which is ideal for dishes like hummus, soups, or stews where you want the chickpeas to blend seamlessly into the overall dish. The aquafaba adds moisture and helps to bind the ingredients together, creating a smoother and more cohesive final product. The starch present in the aquafaba also contributes to thickening the sauce or broth.
Are there specific recipes where it’s always recommended to drain or not drain canned chickpeas?
It’s almost always recommended to drain and rinse canned chickpeas when making roasted chickpeas. The drier surface of the drained and rinsed chickpeas promotes crisping during roasting, while the removal of the aquafaba prevents them from steaming and becoming soggy. This results in a much more satisfying and texturally pleasing final product with a satisfying crunch.
Conversely, it is generally recommended to not drain canned chickpeas when making hummus. The aquafaba contributes to the creamy and smooth texture that is characteristic of well-made hummus. Using the aquafaba helps to bind the ingredients together and create a light and airy consistency. While some recipes may suggest adding water if needed, starting with the aquafaba provides a better flavor and texture base.
Can I use homemade cooked chickpeas and their cooking liquid similarly to canned chickpeas and aquafaba?
Yes, you can absolutely use homemade cooked chickpeas and their cooking liquid similarly to canned chickpeas and aquafaba. In fact, homemade chickpeas often offer a superior flavor and texture compared to their canned counterparts. The cooking liquid from homemade chickpeas can be used as aquafaba in vegan recipes, just as you would with the liquid from canned chickpeas.
However, the consistency of the cooking liquid from homemade chickpeas may vary depending on the cooking method and the amount of water used. You may need to adjust the amount of liquid used in recipes to achieve the desired results. Furthermore, be sure to season the chickpeas appropriately during cooking, as this will also affect the flavor of the aquafaba. Using homemade chickpeas and their cooking liquid allows for greater control over the ingredients and flavor profile of your dishes.