Chickpeas, also known as garbanzo beans, are a popular ingredient in many [of my] recipes, from savoury dishes to sweet treats. However, if you can’t find them for some reason, or if you have a chickpea allergy, you may be wondering what you can substitute for chickpeas.
In this article, I’ll explore the best chickpea substitutes, including other types of beans, lentils, flours, and more. I’ll also discuss the taste and texture of each substitute and the health benefits they offer.
The Best Chickpea Substitutes
If you’re looking for chickpea substitutes, there are several options depending on the recipe and your dietary preferences. Here are some awesome substitutes for your next chickpea dishes:
- White Beans (Cannellini or Great Northern): White beans have a similar creamy texture to chickpeas and work well in dishes like hummus, salads, soups, and stews.
- Black Beans: Black beans can be a good substitute in Mexican and Tex-Mex dishes. They have a rich, earthy flavor and are commonly used in burritos, tacos, and chili.
- Kidney Beans: These beans are often used in chili and bean salads. They have a mild flavor and hold their shape well when cooked.
- Lentils: Lentils come in various colors (green, brown, red, etc.) and can be used in soups, stews, curries, and salads. Red lentils can be used to make a creamy dip similar to hummus.
- Edamame: Young soybeans, or edamame, are a good source of protein and can be used in salads, stir-fries, or pureed into a dip.
- Fava Beans: Fava beans have a buttery texture and are often used in Mediterranean and Middle Eastern dishes. They work well in salads, dips, and stews.
- Chopped Vegetables: In some cases, you can replace chickpeas with chopped vegetables like cauliflower or zucchini, especially if you’re looking to reduce carb intake. Cauliflower, in particular, can be used to make a low-carb version of hummus.
- Tofu: Silken tofu can be blended to create a creamy texture similar to chickpea-based dips. It’s also a good source of plant-based protein.
- Nuts: In certain recipes, you can substitute chickpeas with nuts like almonds or cashews to create a creamy texture in dishes like sauces and spreads.
- Quinoa: Quinoa can be used in salads and grain bowls as a protein-rich alternative to chickpeas.
When substituting ingredients, keep in mind that the flavor and texture of your dish may vary slightly, so choose a replacement that complements the overall flavor profile and cooking method of your recipe.
Beans as Substitutes for Chickpeas
Beans are a great chickpea substitute in various dishes. They are packed with essential amino acids and are an excellent source of protein, fibre, and B vitamins. Here are some types of beans that can be used as substitutes for chickpeas.
Black Beans: Black beans are a type of legume that are native to Central and South America. They are a great source of plant-based protein, fibre, and other essential nutrients, such as iron and magnesium. They have a slightly sweet flavour and a creamy texture, which makes them a great alternative to chickpeas in savoury dishes like burritos, tacos, or black bean burgers.
Cannellini Beans: Cannellini beans are a variety of white beans that are commonly used in Italian cuisine. They have a smooth texture and a nutty flavour, which makes them a perfect substitute for chickpeas in salads, soups, and stews. They are also a good source of protein, fibre, and other essential nutrients, such as folate and potassium.
Lima Beans: Lima beans are a type of legume that are often used in Mediterranean cuisine. They have a mild flavour and a creamy texture, making them an excellent option for replacing chickpeas in dishes such as hummus or dips. Lima beans are also a good source of protein, fibere, and other essential nutrients, such as thiamin and manganese.
Navy Beans: Navy beans are a small, white bean that is commonly used in baked beans or soups. They have a subtle flavour and are smaller in size than chickpeas, making them a great replacement for chickpeas in salads and soups. Navy beans are also a good source of protein, fibre, and other essential nutrients, such as iron and folate.
Pinto Beans: Pinto beans are a type of legume that is often used in Mexican cuisine. They have a slightly earthy flavour and a creamy texture, which makes them a great substitute for chickpeas in chilli, tacos, and burritos. Pinto beans are also a good source of protein, fibre, and other essential nutrients, such as copper and magnesium.
Fava Beans: Fava beans, also known as broad beans, are a type of legume that are commonly used in Mediterranean cuisine. They have a nutty taste and creamy texture, making them a great alternative to chickpeas in dips and salads. Fava beans are also a good source of protein, fibre, and other essential nutrients, such as folate and potassium.
Butter Beans: Butter beans are a type of lima bean that has a slightly sweet flavour and smooth texture. They are often used in Southern cuisine and are a great replacement for chickpeas in soups and stews. Butter beans are also a good source of protein, fibre, and other essential nutrients, such as iron and calcium.
Black-Eyed Peas: Black-eyed peas are a type of legume that is often used in Southern cuisine. They have a distinctive taste and a slightly creamy texture, making them a great substitute for chickpeas in salads and stews. Black-eyed peas are also a good source of protein, fibre, and other essential nutrients, such as vitamin A and potassium.
When substituting beans for chickpeas, it is essential to consider the taste and texture of the bean. For instance, black beans have a creamy texture similar to chickpeas, while cannellini beans have a nutty flavour like chickpeas. To use beans as substitutes for chickpeas, you can simply swap them in recipes where chickpeas are used.
Using beans as substitutes for chickpeas can provide you with a range of health benefits. They are an excellent source of plant-based protein, fibre, and essential nutrients, making them an excellent addition to your diet.
Lentils as Substitutes for Chickpeas
Lentils are another great chickpea substitute in various recipes, and they come in a variety of types that can be used to add a unique flavour and texture to your dishes. Here’s an overview of different types of lentils and how they compare to chickpeas:
Types of Lentils:
Green lentils: Green lentils, also known as French lentils, are a versatile option for substituting chickpeas. They have a subtle earthy flavour and a firm texture that holds its shape when cooked. This makes them a great option for adding to salads, soups, and grain bowls. They are also commonly used in vegetarian and vegan dishes as a protein source. Green lentils are a good source of protein, fibre, iron, and folate.
Red lentils: Red lentils are a great option for those looking for a quick-cooking substitute for chickpeas. They cook down quickly and have a soft, creamy texture. They are commonly used in Indian and Middle Eastern cuisine to make soups, stews, and curries. Red lentils are rich in protein, fibre, and iron, making them a great addition to any plant-based diet.
Yellow-brown lentils: Yellow-brown lentils, also known as split lentils, are commonly used in Middle Eastern and Central American dishes. They have a slightly sweet and nutty flavour and a soft texture when cooked. They are often used in lentil soups, stews, and dal dishes. Yellow-brown lentils are a good source of protein, fibre, and essential nutrients like iron, magnesium, and folate. They are also low in fat and calories, making them a healthy option for those looking to add plant-based protein to their diet.
When substituting lentils for chickpeas, consider the taste and texture of each type of lentil to determine the best option for your recipe. Here are some tips on using lentils as substitutes for chickpeas:
Tips for Using Lentils as Substitutes for Chickpeas:
- Red lentils can be used as a substitute for chickpeas in hummus. Cook them until they are very soft, and then puree them in a food processor with tahini, lemon juice, and garlic.
- Green lentils can be used as a substitute for chickpeas in salads and soups. They hold their shape well when cooked, so they won’t turn mushy in your dish.
- Yellow-brown lentils can be used as a substitute for chickpeas in stews and curries. They have a slightly sweet flavour that pairs well with savoury dishes.
In addition to their taste and texture, lentils are also a great source of fibre and essential amino acids. They are a healthy plant-based protein source that can be used to replace meat in many recipes.
So next time you’re looking for a chickpea substitute, consider using lentils for a delicious and nutritious alternative.
Flours as Substitutes for Chickpeas
Flours can also be used as substitutes for chickpea flour in recipes, particularly for those with gluten sensitivities. Here’s an overview of some of the different types of flours and their potential uses as substitutes for chickpea flour:
Almond flour: Made from ground blanched almonds, this flour has a slightly nutty taste and is gluten-free, making it a popular alternative to wheat flour for those with celiac disease or gluten intolerance. It is commonly used in baking to create moist and dense textures in cakes, cookies, and bread. It can also be used as a coating for meats or vegetables to add a crunchy texture.
Wheat flour: This is the most common flour used in baking and cooking. It contains gluten, which gives baked goods structure and elasticity. It can be used as a thickener for sauces and gravies, and also as a coating for meats or vegetables before frying.
Quinoa flour: Made from ground quinoa seeds, this flour has a slightly nutty flavour and is gluten-free, making it a good option for those with celiac disease or gluten intolerance. It can be used in baking to add a nutty flavour and a moist texture to bread and muffins. It can also be used as a thickener for sauces and gravies.
Gram flour: Also known as besan, this flour is made from ground chickpeas and has a slightly nutty taste. It is commonly used in Indian cuisine for making savoury snacks like pakoras and bhajis, as well as in baking. It is a good source of protein and is gluten-free.
Oat flour: Made from ground oats, this flour has a slightly sweet flavour and is gluten-free. It is commonly used in baking to add a chewy texture and nutty flavour to bread, cookies, and muffins. It can also be used as a thickener for sauces and gravies.
Cassava flour: Made from the cassava root, this flour has a neutral flavour and is gluten-free. It is commonly used in baking to create light and fluffy textures in cakes and bread. It is also used as a thickener for sauces and gravies and can be used as a coating for meats or vegetables before frying.
When substituting flours for chickpea flour, keep in mind that the texture and flavour of the final dish may be slightly different. Experimentation may be necessary to find the best flour for a particular recipe. It’s also important to note that some flours may have different cooking properties, so it’s important to follow recipe instructions carefully.
In terms of health benefits, flours can provide a variety of nutrients and can be a good source of fibre, protein, and B vitamins. However, some flours may be higher in carbohydrates or calories than others, so it’s important to consider this when making substitutions in recipes.
Other Chickpea Substitutes
In addition to beans, lentils, and flours, there are other chickpea substitutes that can be used in a variety of recipes. These include green peas, mung beans, turtle beans, great northern beans, white kidney beans, and split peas.
Green peas, like chickpeas, are a good source of protein and fibre, as well as vitamins and minerals like vitamin C and iron. They can be used as a substitute for chickpeas in salads, pastas, and curries. They can also be blended with other ingredients to make dips like hummus.
Mung beans are a good source of protein and fibre, as well as vitamins and minerals like vitamin C and potassium. They are commonly used in Asian cuisine and can be used as a substitute for chickpeas in soups, stews, and curries. They can also be sprouted and used in salads or as a topping for sandwiches.
Turtle beans, also known as black beans, are a good source of protein and fibre, as well as vitamins and minerals like iron and magnesium. They are commonly used in Mexican and Latin American cuisine and can be used as a substitute for chickpeas in dishes like salads, burritos, and tacos.
Great northern beans are a good source of protein and fibre, as well as vitamins and minerals like iron and potassium. They have a creamy texture and nutty flavour, making them a good alternative to chickpeas in soups, stews, and casseroles.
White kidney beans, also known as cannellini beans, are a good source of protein and fibre, as well as vitamins and minerals like iron and folate. They have a mild flavour and smooth texture, making them a great substitute for chickpeas in dips, spreads, and soups.
Split peas are a good source of protein and fibre as well as vitamins and minerals like vitamin B6 and potassium. They have a similar taste and texture to chickpeas, making them a good substitute in dishes such as soups and stews. Split peas come in two varieties, green and yellow, and each can be used in different types of recipes.
In addition to their versatility in cooking, these substitutes also offer a range of health benefits. They are all good sources of protein and fibre, as well as vitamins and minerals like B vitamins and iron.
When using these substitutes in recipes, it is important to consider their cooking time and texture to ensure that they are cooked properly and have the desired consistency in the dish.
The End
In conclusion, there are many chickpea substitutes that you can use in your recipes. Whether you prefer the nutty flavour of black beans or the creamy texture of white kidney beans, there is a substitute that will work for you. By experimenting with different substitutes, you can discover new flavours and create a variety of dishes. And the good news is that these substitutes are not only delicious but also offer many health benefits, making them a great addition to any diet. So next time you can’t find chickpeas at your local grocery store, don’t worry, there are plenty of great alternatives to choose from!