Chickpeas (Cicer arietinum L.), primarily known as garbanzo beans , are an annual plant found in the legume family. Chickpeas are rich in protein and have a crunchy, nutty flavor.
They are incredibly versatile and can be consumed fresh, dried, or cooked. Culinarians use chickpeas in various soups, stews, salads, and, of course, puréed and mixed with tahini for Hummus bi Tahina.
However, Chickpeas allergies are pretty standard. Some people may find themselves allergic or intolerant to these legumes; chickpeas are often not readily available in every part of the world.
Thus you may want to substitute chickpeas.
9 Best Substitutes for Chickpea
Let us explore the best-known substitutes for Chickpea.
Lentils (Lens culinaris L.) is one of the traditional crops cultivated by humans and globally consumed leguminous seeds.
Lentils contain many macronutrients, such as protein, fatty acids, and carbohydrates, and are high in fiber and low in fat. They are richer in total soluble fiber than peas and chickpeas .
Lentils, in general, are canned or dry packaged, whole or split, or processed into flour because lentils could not be eaten raw and mostly use in soups, stews, salads, snack foods, and vegetarian dishes.
Lentils contain anthocyanins that cause different seed coat colors, including green, tan, brown, or red color, whereas the cotyledon exhibited yellow or red color.
Lentils taste similar to Chickpea but are different in the aroma.
Lentils are also a healthy substitute for meat in providing the necessary protein.
Lentils provide a wealth of inexpensive, nonperishable protein options and are a great folate and magnesium source, helping in the heart’s healthy functioning. Thus make an excellent substitute for Chickpea.
Pea (Pisum sativum), also called garden or green pea, is a herbaceous annual plant in the family Fabaceae that is primarily grown in cooler regions of the world.
Peas are a rich source of protein, amino acids, and carbohydrates . They make a valuable vegan source of iron and are major food legumes that can grow in different regions.
Green peas are also an excellent alternative to chickpeas in meat or fish dish. They are available in fresh, canned, and frozen forms.
Green peas are also an excellent alternative to chickpeas in meat or fish dish.
They are available in fresh, canned, and frozen forms. Peas are rich in fiber that helps in better digestive health and fuels the beneficial gut microbes.
They also contain nutrients like magnesium, B vitamins, and vitamin C, all of which help regulate blood sugar management in the body.
Green peas are a great addition to the menu because of their sweet taste and starchy texture, and they can be added cooked or raw to any casserole, stir-fry, sauté, rice or noodle dish, soup, or salad.
Loaded with fiber and protein and a low glycemic index, they make an acceptable substitute for Chickpea.
Soybean (Glycine max), also known as soja bean or soya bean , is a yearly legume of Fabaceae and its edible seed.
Soybeans are used as a food source worldwide because they contain many nutrients and biological compositions of proteins, lipids, vitamins, and fiber.
Soybeans also contain vitamins (B1), minerals (calcium, phosphorus, iron, magnesium, potassium, and zinc), vital fatty acids Omega-3 and Omega-6.
Soybean derivatives such as soya paste, soya curd, tempeh, tofu, and oil are famous in Asian countries.
Soybean alike chickpeas are rich in protein and contain several phytochemicals compounds.
Primarily famous for its nutritional values, soybean is considered a traditional health benefits food.
Culinarians use Soybeans in various ways, such as Fresh soybeans, rich and nutty in flavor, are generally cooked as a green vegetable similar to lima beans. Fresh soybeans can be shelled or cooked in the pod.
For dried mature soybeans, they must be first soaked overnight before cooking, and it is then further cooked in its soaking water.
Soy grits are meat-like in texture. Adding them in a meat broth and other flavorings(onion, tomato juice, soy sauce), a good meat substitute can be prepared.
Soybean versatility makes it an excellent substitute for Chickpea. Its soybean curd, commonly known as tofu, has a soft, smooth texture made by curdling fresh, hot soymilk with a coagulant. Tofu has a light flavor and works excellent in soups, casseroles, or stir-frys.
Black beans are a type of legumes called turtle beans due to their rugged, sturdy, shell-like appearance.
Black beans are a nutritionally dense food that provides large protein and calories.
Black beans are known to contain several vital vitamins and minerals that are known to benefit human health.
Black beans are characteristically different because of their rich black color.
They are commonly available in various forms, such as canned, dried flakes, and even pre-made pasta noodles.
They are typically required to be presoaked, drained, and then cooked before consumption.
Black beans, as dried and canned, are readily available throughout the year.
Black beans are said to have a mild, earthy flavor that is also sweet.
Black beans are used in hot recipes such as soups, daal, and salads or prepared cold dishes like black bean salads. Their dense, almost meaty texture makes them a popular protein source in vegetarian dishes, making them an excellent substitute for Chickpea.
Northern Beans are medium-sized white beans that are a bit larger than a navy bean, most commonly used for making baked beans and “pork and beans.”
They have a nutty flavor, firm flesh, work in almost every dish, such as Bean salad, Baked beans, Bean dip.
Great Northern bears are mostly available dried or canned and, less likely, fresh.
Northern beans are known as a good source of protein .
Northern beans have a lighter flavor than Chickpea, and therefore are a great substitute in place of the strong taste of Chickpea,
They are often used to make soups, stews, ragouts, and salads with their nutty flavor.
Cannellini beans are also called the “Italian White Kidney Bean .” They are relatively kidney-shaped with squarish ends and are creamy-white. Cannellini beans are relatively meatier compare to Navy or Great Northern beans.
With their nutty taste, fluffy texture, earthy flavor, and tender flesh, they are prominently used in Italian dishes such as Minestrone and paired with fish or chicken.
They mainly comprise carbs and fiber, and they are one of the richest protein sources of plant sources.
Cannellini beans sustain their shape and texture well, making the perfect choice to use in salads, soups, stews, and chili.
Cannellini has a similar taste to Chickpea and is available year-round.
While canned beans require minimal preparation, to add more flavor and texture, dried cannellini beans are the better choice.
The kidney beans are various common bean (P. Vulgaris) legumes named because of their kidney-like shape and color.
Kidney beans are usually eaten well cooked since they are unfit for consumption when raw or improperly cooked.
Kidney beans are considered a component of a well-balanced diet.
These come in varied colors and textures, including white, cream, black, red, purple, spotted, striped, and mottled.
Kidney beans are rich in protein and are a good source of several vitamins and minerals, such as folate, iron, copper, manganese, potassium, and vitamin K1.
Red kidney beans are extensively used in India’s cuisine, where the beans are known as rajma.
Kidney beans are a nutritional powerhouse with an excellent soluble fiber source; they have several health benefits and make a perfect substitute for Chickpea.
Mung bean (Vigna radiata), also known as the green gram, is a plant species in the legume family. It is an annual crop.
Mung beans are highly nutritious in proteins and show cholesterol-lowering, antiallergy, antibacterial, and antitumor effects.
Mung bean noodles have high tensile strength and do not break easily in raw and cooked noodles. They are excellent cooking and eating quality.
Mung beans are easily digested and are commonly used as nutritious vegetarian soup.
With their skin removed, they are yellow.
Mung beans are used in various ways, from stir-fry to daals, and its paste is used as a standard filling for Chinese mooncakes.
Mung bean is a fast-growing, warm-season legume; its easy accessibility across the globe makes it an acceptable substitute for Chickpea.
Whole-wheat flour is a good substitute for chickpea flour as culinarians can use whole wheat flour baking bread.
Whole-wheat flour tortillas are a great source of B-vitamins .
Whole grains can be an excellent source of fiber.
Since whole wheat flour and Chickpea flour has a reasonably heavy texture and similar nuttier flavored, they make an excellent substitute for chickpea flour.
A thick Greek yogurt seasoned with salt and pepper, sesame seed paste, and roasted vegetables is an excellent substitute for chickpeas for hummus. They are low in carbs, and their nutty flavor works best as a substitute.
Chickpeas are a great source of plant-based protein, providing about 11 grams per 1-cup serving. In their natural state, chickpeas contain 16–24% protein and are gluten-free, and are not listed as an allergen. Therefore as a dish, make a complete protein.
Chickpeas are best for consumption of fiber and plant-based protein, as well as a load of nutrients, like folate and iron. They readily provide a moderate amount of zinc, thiamin, vitamin B6, and magnesium.
There are, however, many substitutes available in place of Chickpea with similar nutritional value and taste.
I hope this list helps find you your suitable replacement for Chickpea. Also, do share your experience and recipes in the comments section.