Among the most widely used components in vegetarian cuisine are chickpeas. They are a rich source of minerals, fiber, carbohydrates, and proteins.
They include a few oligosaccharides, which some people find hard to digest. Therefore, you can use an appropriate substitute for them in some dishes.
Which chickpea substitute is the best suited? This article will give options for selecting a suitable replacement for your recipes.
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What Are Chickpeas?
Chickpeas, also called Garbanzo, are legumes belonging to the same family along with other types such as lentils, beans, peanuts, peas, or lupins.
Thousands of years ago, they first appeared in the Middle East and are used in various recipes.
Because they provide 14.4 grams of protein per cup, they are well-liked components as a meat substitute for vegetarians and vegans.
Although you may only be familiar with the beige chickpeas, they are available in various hues, such as green, black, or red.
Chickpeas come in two varieties: Desi seeds and Kabuli ones.
Small, gritty, and black are the characteristics of Desi. Mexico and Ethiopia are the primary growing countries for this type.
Compared to Desi, Kabuli features bigger grains and a pastel hue. The kernel shell is also thinner.
Kabuli seeds are common in many regions like southern Europe, Afghanistan, North America, Chile, and Pakistan.
What do they taste like? The chickpea taste might be more overpowering for some individuals than that of the cannellini bean.
These peas are versatile, so you can eat them raw, dry, or cooked.
You can also use them in recipes like soups, salads, stews, pureed, or even mix them with tahini.
While some individuals enjoy the fatty flavor and crispy texture of chickpeas, they aren’t particularly fond of their scent.
Are you in the same boat? You can hunt for a substitute pea with a similar texture but a milder scent for your dishes.
These are the top 13 alternatives to chickpeas. Let’s keep reading!
#1. Black Beans
Black beans, often turtle beans, are a Mexican and Caribbean cuisine staple.
You can notice a slight difference in flavor while using black beans if you are familiar with the taste of chickpeas.
Their sweet, earthy, mild taste makes them a good substitute for chickpeas.
They work well for soups, salsas, chili, and dips because of their smooth texture.
This option is better if you’re looking to limit daily carbohydrate intake because they include 20 grams of carbs.
#2. Cannellini Beans
Because of their nutritious richness, these beans are among the most fantastic alternatives to chickpeas.
You may use Cannellini beans instead of chickpeas without losing any flavor because they are full of flavor like chickpeas.
Cannellini beans are popular in cuisines from Italy, such as minestrone.
Thanks to the similarity in flavor and texture, you can swap this option with chickpeas and add them to salads or soups.
They are also a good source of fiber and carbohydrates. It is also one of the best sources of plant-based protein.
#3. Northern Beans
While somewhat smaller and tasting nuttier than its kidney-shaped relative cannellini, north beans are bigger than navy legumes.
You can use them to substitute chickpeas if you prefer a milder flavor because they have similar texture and taste characteristics.
These peas have an earthy taste, so you can use them to make stews, soups, salads, or ragouts.
Compared to chickpeas, Northern beans have comparable health advantages. Additionally, they provide many nutritional advantages for overall health.
Soybeans, native to Southeast Asia, are an excellent, long-established alternative to chickpeas. They taste like peanuts and have a texture like beans.
They are suitable for many recipes like soups, stews, or salads. They also make different products, such as vegan cheeses or tofu.
This alternative is among the options if you seek a legume substitute for chickpeas with fewer carbohydrates.
Having 6 grams of fiber in each cup makes them heart-healthy food. They are also a good protein source.
#5. Mung Beans
Mung beans, also called green gram, belong to the family of legumes. They are common in Southeast Asia, East Asia, and India.
This replacement has a sweet taste, so you can use it as the paste for desserts and in other dishes like curries, salads, or soups.
They are high in protein, slow-digesting carbs, fiber, plant lipids, and B vitamins. People also appreciate these beans because they are high in iron content.
#6. Kidney Beans
Phaseolus vulgaris, the scientific name for kidney beans, is a kind of pea that originated in Mexico and Central America.
They taste rich and somewhat the same as chickpeas, albeit not quite as strongly. They are essential to many of the regional cuisines of various cultures.
If you opt for this option, it’s better to cook them before eating as they may contain toxins when eaten raw.
Chili frequently contains red kidney beans. They work well with salads and soups as well.
#7. Lima Beans
Lima, also known as butter beans, is considered a superfood because of its high nutritional content.
It may be dangerous to consume some raw types. Therefore, it’s best to cook them before eating.
#8. Green Peas
Green pea seeds are tiny and round and are well-liked vegetables.
While chickpeas often have the traditional beany note, green peas might offer a neutral taste.
They have long been a staple of the global diet as they have significant antioxidant and nutritional value.
Green peas also provide virtually all of the vitamins and minerals you require. They are also rich in dietary fiber and potassium.
#9. Split Peas
Split peas also belong to the legume family. They are a similar shade of green to mung beans.
Nevertheless, they have a somewhat sweeter flavor than mung seeds and, when roasted, have a creamy consistency. So, you can use them in soups, cakes, and hummus.
Adding split peas to your dish is a great idea. They offer eye-healthy carotenoids, including zeaxanthin and lutein.
Despite having a modest fat content, these fats are vital and beneficial to the body.
Many thousands of years ago, peanuts were commonly farmed throughout the tropical and subtropical areas.
They feature a thin outer shell while their inner is ivory or white.
Although you can eat them raw, it’s better to process them to make different dishes like roasted, peanut butter, or salted.
You can scarcely resist them because of how wonderful and oily they taste.
They are a good source of plant-based protein. These peas are rich in dietary fiber and calories but have low trans fat content.
Due to their comparable flavor, hazelnuts might serve as a decent substitute for chickpeas.
They are one of the most well-liked nuts because they are relatively low-fat, delicious, and have great nutritional value.
Lentils are one of the most excellent alternatives for chickpeas. Although they smell more appealing, they taste just as fatty as chickpeas.
Dieters will benefit from lentils since they are high in protein and will feel satisfied after just a few nibbles.
#13. Roasted Edamame
Roasted edamame, or the Japanese native beans, is delicious and packed with nutrients.
They are very well-known in Asian delicacies. Green edamame works well in place of chickpeas in salads.
They are beneficial to the intestines, improve the texture of the skin, and function to fight against various malignancies.
If you want to make roasted edamame, you can watch this video:
In A Nutshell
There are many alternatives available for chickpea, whatever your purpose is. They are beneficial in cooking and provide a variety of health advantages.
Hopefully, you will find the most suitable replacement for your recipes. If you know other types, leave a comment below to enrich this chickpea substitute list. Thanks for taking the time to read this post!