Chickpeas are a delicious and nutritious legume that can be used in a variety of dishes.
However, what do you do when you’re out of chickpeas or don’t have time to cook them?
There are a number of substitutes that you can use in your recipes! In this article, we will discuss the best chickpea substitutes and provide recipes for each one.
Let’s get started!
Substitutes for Chickpeas:
- Black beans
- Green peas
- Cannellini beans
- Lima beans
- Pinto beans
- White kidney beans
- Mung beans
- Split peas
Black beans are a great substitute for chickpeas. They have a smooth texture and an earthy flavor that is only slightly different from chickpeas. They are also a healthy choice, as they are high in fiber and protein.
One downside of black beans is that they can be hard to find in stores. However, you can usually find them online or in specialty stores.
When substituting black beans for chickpeas, you may need to adjust the recipe slightly to account for the slight difference in taste.
Soybeans are a great chickpea substitute. You can use them in salads, soups, and other dishes where you would normally use chickpeas.
They are higher in protein and lower in fat than chickpeas, and they have a milder, nuttier flavor. They also have the same texture as chickpeas, making them a good replacement in recipes.
One downside of soybeans is that they can be bland, so you may need to add more seasoning to your dishes when using them. However, overall, soybeans are a healthy and versatile substitute for chickpeas.
Lentils are a type of legume that comes in many different varieties. They can be found in most grocery stores and come in a variety of colors, including green, brown, and red.
They are an excellent substitute for chickpeas because they have a similar texture and a slightly earthy flavor with a hint of pepper. They are also high in protein and fiber, making them a healthy option for those looking for a hearty meal.
When cooking with lentils, it is important to remember that they will take longer to cook than chickpeas. For this reason, it is best to soak them overnight before using them in a recipe.
Lentils can be used in a number of different dishes, including soups, stews, salads, and even as a meat replacement in tacos or burritos.
Green peas are a delicious and easy-to-use substitute that can provide many of the same nutritional benefits as chickpeas.
They have a different taste than chickpeas, but they are just as high in protein and fiber. They are also a good source of iron, folate, and vitamins A, C, and K.
Green peas cook more quickly than chickpeas, so they are a good choice for busy weeknight meals. Plus, you can use them in many different dishes, from soups and stews to hummus and salads.
Cannellini beans are a variety of white bean that is often used in Italian cuisine. This versatile and nutritious plant-based food has a mild, nutty flavor and a creamy texture that makes it a great substitute for chickpeas in many recipes.
They are naturally sweet like chickpeas and have a similar texture, making them a perfect replacement in dishes such as hummus or falafel.
Cannellini beans are also a good source of protein and fiber, and they are naturally low in fat and sugar. When used as a substitute for chickpeas, they can help to boost the nutritional value of a dish while still providing a similar texture and flavor.
Lima beans, also known as butter beans, are a large, nutty legume that can be used as a substitute for chickpeas.
When cooked properly, lima beans are creamy and sweet, much like chickpeas, but with a hint of bitterness. However, if overcooked, they can become very bitter.
Lima beans are a good source of protein and fiber and contain a variety of vitamins and minerals. They can be used in soups, stews, and casseroles or mashed and made into dips or spreads.
Pinto beans are an excellent substitute for chickpeas. They have a strong, rich flavor that is both creamy and nutty, with an earthy undertone.
While there are some visible differences between the two beans – pinto beans are larger and more oblong in shape – they can be used interchangeably in most recipes.
Pinto beans are also higher in fiber and protein, and they contain more antioxidants, making them a healthier option that can add variety to your diet.
Hazelnuts can be a great substitute for chickpeas in certain recipes. For example, if you’re looking to add a nutty flavor or extra crunchiness to a dish, hazelnuts can be a good option.
They have a similar taste and texture to chickpeas, making them a good replacement in most recipes.
However, hazelnuts tend to be sweeter than chickpeas, so you may need to adjust the amount of sugar or other sweeteners used in the recipe.
Peanuts can be a great substitute for chickpeas in many dishes. They have a slightly bland taste with a little nuttiness, and they can be roasted to add more flavor. They also have an earthiness that can be beneficial in some dishes.
Additionally, they have a rich texture that can add body to a dish. Peanuts can be used in many different dishes, including salads, soups, and main courses.
When substituting peanuts for chickpeas, it is important to consider the other flavors in the dish and adjust accordingly.
White kidney beans
White kidney beans have a chickpea-like earthy, nutty flavor, and a creamy, buttery texture that makes them perfect for dishes like hummus and curries. They provide richness and have a buttery taste that is perfect for dips and soups, and are also very soft, making them easy to mash or puree.
In addition, white kidney beans are packed with nutrients, including protein, fiber, and iron. They can also help to regulate blood sugar levels and lower cholesterol.
Mung beans are a versatile legume with a nutty flavor and are slightly sweet, making them a good stand-in for chickpeas in sweet and savory dishes alike.
They are also very hearty, making them a good choice for stews and soups. In fact, you can use them in any dish where you would use chickpeas, such as curries, stews, salads, rice dishes, and wraps.
Mung beans are also very healthy, providing a good source of protein, fiber, minerals, and vitamins, and they are low in calories and fat.
Split peas are a type of dried, peeled, and de-hulled legume. They have a creamy texture and sweet taste and can be used as a replacement for chickpeas in many dishes. This is because they have a similar texture and flavor profile.
They are a good source of protein and fiber and are also low in fat and sodium. When cooked, split peas can be used in soups, stews, casseroles, and salads. You can also use them as a side dish or an ingredient in dips and spreads.
Edamame, or immature soybeans, is a delicious and nutritious vegan-friendly alternative to chickpeas. It can be used as a protein-packed replacement in salads, soups, stews, and even pasta dishes.
Edamame has a slightly nutty flavor and a creamy, buttery texture that makes it extremely versatile. Plus, it is an excellent source of fiber, vitamins, and minerals.
While it may not be an exact replacement for chickpeas in all recipes, it is definitely worth trying as a substitute. With its delicious taste and multitude of health benefits, edamame is sure to become a staple in your kitchen.
Do the substitutes have the same nutritional value as chickpeas?
There are many chickpea substitutes that have similar nutritional values. For example, mung beans are a good source of protein, fiber, and vitamins, and they are low in calories and fat. Additionally, white kidney beans are packed with nutrients, including protein, fiber, and iron.
So, while the exact nutritional content may vary slightly, chickpea substitutes are generally just as healthy as chickpeas.
What is the best chickpea substitute?
The best chickpea substitute depends on the dish you are making and your personal preferences. Some good substitutes for chickpeas include peanuts, white kidney beans, mung beans, split peas, and edamame.
When substituting chickpeas, it is important to consider the other flavors in the dish and adjust accordingly. For example, if you are making a curry, you may want to use mung beans as they have a similar flavor profile.
Are cannellini beans and chickpeas the same things?
No, cannellini beans and chickpeas are not the same things. Chickpeas are a type of legume, while cannellini beans are a type of white kidney bean. They have similar nutritional values and can be used as a replacement for one another in many dishes.
Whether you are looking for a chickpea substitute because you are allergic to them, or you just want to try something new, there is definitely an option out there for you.
All of the substitutes we have listed are packed with nutrients and flavor, making them a delicious alternative to chickpeas. So, go ahead and give one of these substitutes a try in your next dish!