Chickpeas, also known as Garbanzo beans, are used in a variety of dishes. Whether you’re cooking a Channa Masala or hummus, these beans are filling and high in fiber.
If chickpeas aren’t your thing, or if you’re wondering what you might use as a replacement to keep things interesting, there are possibilities.
The alternatives on this list are all beans; but, throughout our investigation, we uncovered further choices, including hazelnuts! If you appreciate culinary excursions, there are several options for you to try.
- What is a Chickpea?
- Top 5 Chickpea Substitute
- Chickpea Health Benefits
- What healthy foods are like chickpeas?
- What beans are the same as chickpeas?
- What is a good substitute for chickpeas in hummus?
- What meat is a good substitute for chickpeas?
- What is a non legume substitute for chickpeas?
- Are chickpeas inflammatory or anti inflammatory?
- Are canned chickpeas healthy?
- Are chickpeas carbs or protein?
- Are chickpeas the healthiest bean?
- What is a paleo substitute for chickpeas?
What is a Chickpea?
Chickpeas are classified as a legume, along with beans, lentils, lupins, peanuts, and peas. They originated in the Middle East and have grown there for thousands of years. Its protein level of 14.4 grams per cup makes it a popular meat substitute for vegans and vegetarians.
You may only be familiar with the beige chickpea, but it also comes in numerous hues. In addition to their typical hue, chickpeas are available in black, green, and red.
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Top 5 Chickpea Substitute
Black beans are the finest chickpea alternative because they have a sweet, mild taste that is comparable to chickpea. Cannellini beans and green peas are two more chickpea substitutes.
In alphabetical order, these are our top five chickpea substitutes:
1. Black Beans
Black beans, sometimes known as turtle beans, are prominent in Mexican and Caribbean cuisine. Because of its silky texture, this bean is ideal for dips, salsas, soups, and chilies. If you’re accustomed to the flavor of chickpeas, you could notice a little difference when you use black beans. Because of their earthy, sweet, and mild taste, these beans may be used in place of chickpeas.
If you’re aiming to limit your carbohydrate intake, these beans are a better choice since they offer 20 grams of carbs against 44 grams for chickpeas. Black beans include 8 grams of protein and 7 grams of fiber per cup. Potassium, iron, magnesium, folate, calcium, and vitamin A are among the vitamins and minerals found in them.
2. Cannellini Beans
Because of their nutritious richness, these beans are regarded as one of the finest chickpea replacements. The Cannellini beans are from Italy, as you would have gathered from the name. Cannellini beans are used in recipes such as minestrone and other Italian cuisines.
These beans are high in carbs and fiber, with 44 and 11 grams, respectively. With 17 grams of protein in a cup of beans, it is regarded one of the richest plant-based protein sources. Cannellini beans, like chickpeas, are inherently sweet, so you don’t lose taste by substituting them for chickpeas.
Copper, calcium, folate, iron, magnesium, and potassium are all abundant in these beans. Because Cannellini beans have a similar texture and taste to chickpeas, you may prepare dips and add them to soups and salads where chickpeas are called for.
3. Green Peas
Please do not dismiss this alternative due to its color! Because of green chickpeas, you can make green hummus. You may not want to prepare a dip with the green peas, but you may substitute them for chickpeas when creating a dinner with meat or fish. If you’re creating soup, green peas are also a good replacement.
If you want a comparable flavor, green peas are not the chickpeas substitution you’re searching for since they taste markedly different from chickpeas.
Green peas provide nutritious value to the meal, with 4 grams of protein and 12 grams of carbs. They also include zinc, C and D vitamins, iron, and calcium.
One of the advantages of utilizing green peas is that they are fast and simple to prepare in any shape. Whether you use frozen, canned, or fresh peas, there is no need to soak or boil them for an extended amount of time.
Lentils, which have their origins in Asia, are among the oldest food sources that humans currently have access to. They have existed for almost 9,000 years! Lentils are available in green, yellow, yellow-brown, red, and black. Green lentils are rich in soluble fiber, whereas red lentils are high in iron and folic acid.
The color of the lentil influences its vitamin and mineral content as well as its flavor. Some lentils have a spicy taste regardless of what spice you add to them, so keep that in mind when using lentils as a chickpea substitute.
With 12 grams of protein per cup, lentils are an excellent source of protein. It also contains 23 grams of carbs and 9 grams of fiber.
Lentils may be used in place of chickpeas in baked goods, salads, soups, and purees. While they are a versatile legume, they might take some time to cook if you use dry beans. Depending on the variety of lentil, cooking time might vary from 15 to 40 minutes. Red lentils are noted for taking the least amount of time to cook.
Another chickpea alternative that has been around for a long time is soybeans. Soybeans, which originated in Southeast Asia, are another good chickpea replacement. They are heart-healthy since they include 6 grams of fiber per cup.
With 16.6 grams of protein per cup, soybeans are an excellent source of protein. It also contains 9.9 grams of carbs, so if you want a lower carbohydrate alternative to chickpeas, soybean is one of your options.
Soybeans are high in vitamins and minerals, including Omega-3 and Omega-6 fatty acids, zinc, potassium, magnesium, iron, phosphorus, calcium, and vitamins B1, B2, B3, B5, B6, B9, and C.
You may have heard some unfavorable information regarding soybeans; nevertheless, you should consult with your doctor to determine if the advantages of eating soybeans exceed the possible negative implications.
Soybeans may be used in any recipe that calls for chickpeas, including soups and salads. You can’t create hummus out of soybeans, but you can make tofu or tempeh, which are great meat substitutes.
Chickpea Health Benefits
Chickpeas, regardless of hue, provide several health advantages. Chickpeas are high in vitamins and minerals, which assist to avoid a number of diseases. Chickpeas’ high fiber content reduces inflammation, which benefits those with diabetes or high blood pressure.
Chickpeas include calcium and iron, which assist to keep bones healthy and prevent osteoporosis. Potassium helps to keep blood pressure low, while iron aids patients suffering from anemia.
Chickpeas are high in antioxidants, which aid to remove free radicals that cause cancer. Its fiber content also aids in cholesterol reduction. The choline component of chickpeas supports your mental health; this mineral works in the brain and aids with learning, motor function, and mood.
Whatever your reason for seeking for a chickpea alternative, you won’t be disappointed. You have low carbohydrate alternatives, protein-rich substitutes, and some with more nutritional value. There are alternatives that have a flavor or texture close to chickpeas, and there are substitutions that entirely modify the taste and texture.
This is not a full list of chickpea substitutes, but it is a start and may inspire some ideas for additional ways you may substitute chickpeas in your dishes without sacrificing too much flavor.
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