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15 Perfect And Nutritious Substitutes For Chickpeas

Chickpeas are protein-rich legumes and are rightly called the king of vegan cuisine. These most popular ingredients in vegetarian food are a storehouse of carbohydrates, proteins, and fibers.

Chickpeas are very common in Indian and Middle Eastern cooking. Besides providing vitamins and minerals, they match eggs in terms of protein content with chickpea substitute.

Chickpeas make an excellent vegan diet, are gluten-free, and offer a range of health benefits.

Chickpeas, also called garbanzos, are available in different colors, such as yellow, brown, and green. They have a grainy texture with an earthy, beany, and nutty flavor. The famous hummus is made from chickpeas and delicious falafels and salads.

You can easily replace chickpeas, as many other beans offer similar texture and flavor profiles as chickpeas.

What Are Chickpeas?

Chickpeas are power-packed legumes in beans, peas, lentils, and peanuts. They have been grown in Middle Eastern countries for thousands of years and make an excellent meat replacement for vegetarians due to their high protein content.

The beans are versatile, and you can easily replace one type of bean with another. The beans make excellent soups, stews, and salads.

You can roast chickpeas with spices and serve them as snacks. You can make cakes and other snacks with chickpea flour and gram flour.

Now, we will see the best substitutes for cumin to get the same taste and flavors.

Nutritional Value Table

SubstitutesCalories (per 100 gm)
Black Beans341 
Cannellini Beans93
Edamame01
Green Peas81
Hazelnuts628
Kidney Beans333
Lentils116
Split Peas341
Lima Beans Or Butter Beans115
Mung Beans347
Northern Beans67
Peanuts567
Soy Beans141
Pinto Beans347
Navy Beans67

These fifteen substitutes for chickpeas are discussed here in detail.

1. Black Beans

Black Beans or turtle beans have a smooth texture, which makes them great for preparing dips and soups. They are popular in Caribbean and Mexican cooking.

The sweet and mild earthy flavor makes them a good substitute for chickpeas. The nutritional profile is also quite similar to chickpeas, and the neutral taste makes them an excellent replacement for a meaty dish.

You can also use black beans for preparing tacos and nutritious salads.

How To Substitute

Most recipes can use a 1:1 ratio of black beans to chickpeas.

2. Cannellini Beans

Cannellini beans are one of the best substitutes for chickpeas as they offer the same nutritional value. Cannellini beans originate in Italy, and many Italian dishes, including minestrone and other Italian dishes, use Cannellini beans.

These beans are one of the richest sources of plant-based proteins and provide a good amount of carbohydrates and fiber. Cannellini beans are naturally sweet like chickpeas, thus matching them in flavor and making a good substitute for chickpeas.

Cannellini is white kidney beans with a buttery taste and an ideal substitute for chickpeas in spreads and hummus. Replace chickpeas in salads, dips, and stews with cannellini. You can also substitute your vegetable and meat dishes with cannellini beans.

How To Substitute

Use cannellini beans as a 1-to-1 substitute for chickpeas.

3. Edamame

Edamame is also called immature soybeans and makes another good option to replace chickpeas in your recipes. Edamame has a nutty buttery flavor that can replace chickpeas in making hummus, stews, soups, dips, and more.

You can also prepare a side dish with edamame by sprinkling a pinch of salt on the boiled edamame. Like chickpeas, edamame is also rich in proteins but has less fiber. They provide essential amino acids so vital to maintaining optimum health.

Edamame has a creamier texture and is prevalent in Asian recipes. The roasted edamame makes a delicious and healthy option to replace chickpeas snacks, and you can also replace chickpeas with edamame in salads and stews.

How To Substitute

Replace chickpeas with edamame in a 1:1 ratio in the recipes.

4. Green Peas

Peas have a nice texture and mild taste. Peas are low in fat and healthy; you can eat them raw or cooked. Peas are suitable for preparing salads, side dishes, and soups and are a perfect replacement for chickpeas. 

Chickpeas come from the legume family as beans, lentils, and chickpeas. You can get these crunchy beans shelled, frozen, dried, and canned. They make good soups, salads, purees, and many other recipes.

You can prepare green hummus and replace chickpeas in making soups. You can also prepare dishes with green peas as an alternative to fish or meat. Green peas have a different taste than chickpeas, but you can replace them in soups and stews.

How To Substitute

Use green peas in a 1:1 ratio to substitute chickpeas.

5. Hazelnuts

Hazelnuts have a similar flavor as chickpeas, but they are crunchier, which makes them an excellent substitute for chickpeas for baked recipes. You can use hazelnuts to prepare cakes, tarts, cookies, and biscotti to replace chickpeas.

You can also substitute chickpeas in salads and seafood dishes with hazelnuts. Hazelnuts make a great option if you are allergic to legumes.

You can grind them to use in the bakery products like peanuts. Hazelnuts have excellent nutritional values and low-fat content. They are sweeter and have a similar shape as chickpeas, making them a good substitute in many recipes.

How To Substitute

Substitute chickpeas with an equal quantity of hazelnuts.

6. Kidney Beans

Kidney beans have a fatty taste similar to chickpeas but not as Kidney beans are not as strong as chickpeas but have a similar rich taste. The kidney beans originated in Central America and Mexico and are often used in chili recipes like Cincinnati chili, minestrone, baked beans, and more.

They make a good substitute for chickpeas in chili recipes as red kidney beans resemble in taste but will change the color of the dish.

Kidney beans find a place in many traditional cuisines worldwide and are a great source of proteins.

In low-income countries, kidney beans are one of the most preferred ingredients to meet the dietary requirement as they are an excellent low-fat source of protein and dietary fiber.

How To Substitute

Substitute chickpeas with kidney beans in a 1:1 ratio.

7. Lentils

Lentils are one of the oldest food sources that have been around for more than nine thousand years. They originate in Asia and come in various colors, including red, black, brown, green, yellow, and yellow-brown.

They are rich sources of soluble fiber, iron, and folic acid. The colors of lentils affect their taste and mineral content. You can find some lentils with spicy flavor, so you have to consider their flavor and taste when substituting chickpeas.

Lentils are also rich in protein, carbohydrates, and fiber. You can get about 12 grams of protein, 23 grams of carbohydrates, and 9 grams of fiber per cup.

You can substitute chickpeas with lentils in salads, purees, and soups. Lentils are versatile, and cooking time varies depending on the variety of lentils you prepare. 

Brown lentils are the closest substitute for chickpeas. They have a mild, earthy, and nutty flavor like chickpeas and easily replace them in soups and salads.

How To Substitute

Use lentils as a 1-to-1 substitute for chickpeas in your recipe.

8. Split Peas

Split peas are green peas that are dried and peeled. The cooked split peas have a creamy texture and a hint of sweet taste, similar to chickpeas making them a good substitute for chickpeas.

You can substitute chickpeas with split peas in seafood dishes and meat recipes, soups, stews, and chowder. 

Split peas come from temperate and semi-tropical regions. The peas are green, sweet, and soft when harvested but become hard, slightly bitter, and yellow when dried.

Split peas have high concentrations of minerals and are rich in vitamins. They also provide lutein, carotenoids, and zeaxanthin, which are very helpful in improving eyesight.

How To Substitute

Use split peas and chickpeas as a 1-to-1 substitute.

9. Lima Beans Or Butter Beans

Like chickpeas, lima beans have a buttery flavor making them an excellent substitute for chickpeas. Lima beans are also called butter beans; they are a great ingredient in preparing stews and soups. They pair well with beef and chicken dishes.

Lima beans are rich in protein, fiber, and minerals. They are healthy and provide a good amount of vitamins. Butter beans are an essential ingredient in mixed vegetables but can turn bitter if overcooked.

They have smooth buttery textures that give them the name butter beans. Lima beans have less protein and carbohydrate content than chickpeas but make an excellent option to replace chickpeas in many recipes.

When you use chickpeas as a side dish, lima beans make a perfect substitute and also provide additional proteins without adding carbs to your recipe.

How To Substitute

Use lima beans to substitute chickpeas in a 1:1 ratio in your recipes.

10. Mung Beans

Mung beans are also called green gram and are another excellent substitute for chickpeas. Mung beans are little beans that differ most from chickpeas as compared to other beans and are very popular in Asian cuisine.

Mung beans have nutty and slightly sweet flavors similar to potatoes and chickpeas, making them an excellent option to replace chickpeas in some recipes. You can substitute chickpeas with mung beans in veggie burgers, salads, soups, and curries.

They pair perfectly with rice, and they are highly nutritious. Mung beans make a good substitute for chickpeas in soups and stews, matching them in nutritional benefits.

How To Substitute

You can use mung and chickpeas as a 1-to-1 substitute in your dish.

11. Northern Beans

Northern beans, also known as ‘large white beans,’ have a nutty flavor and a slightly grainy texture. They absorb flavors and hold shape when cooked, unlike many other beans. Northern beans make a good substitute for chickpeas and pair perfectly with many recipes.

They differ in taste from chickpeas but give the signature nutty flavor and creamy texture of chickpeas. You can replace chickpeas with northern beans in dips, broths, salads, stews, and soups.

Even you can get a good quantity of hummus with northern beans, so if you are short of chickpeas, you can use northern beans to get hummus.

How To Substitute

Most recipes can use a 1:1 ratio of northern beans to chickpeas.

12. Peanuts

Peanuts are also called groundnut or earthnut and are legumes like chickpeas. They add a crunchy profile to salads and provide healthy fats and proteins. You can substitute chickpeas with peanuts in some slow-cooked recipes, dips, stews, and soups.

Peanuts are one of the most preferred healthy snacks. They are a suitable replacement for chickpeas in cookies, cakes, and other desserts to get crispiness.

They also make an excellent option to substitute chickpeas in baking. Peanuts and chickpeas are rich sources of plant-based proteins and dietary fiber.

How To Substitute

Use a 1:1 ratio of peanut to chickpeas.

13. Soy Beans

Soya beans are a great source of protein and a good staple food for vegans. You can make tempeh, vegan cheese, and tofu with soybeans.

They have a texture similar to chickpeas and are an excellent option to substitute chickpeas in broths, stews, noodle dishes, and rice. Soybeans have a beany and grassy flavor and provide 16.6 grams of protein per cup.

Soybeans have their roots in Southeast Asia and have been used in many dishes for a long time. They are heart-friendly due to the high amount of fiber and make an excellent chickpea substitute.

They provide 16.6 grams of proteins and 6 grams of fiber per cup. For a low carbohydrate substitute, soybeans make a good substitute. You can substitute soybeans in dishes like casseroles, soups, falafels, salads, or stews. 

How To Substitute

Use a 1:1 ratio of soya beans to substitute chickpeas in your recipe.

14. Pinto Beans

Pinto beans are the star of refried beans and make a good substitute for chickpeas in many recipes, including chilies, casseroles, and stews. They resemble chickpeas in flavor and texture. They have a creamy texture and are nutty and earthy, similar to chickpeas.

Pinto beans are a common ingredient in Mexican cuisine. You can relish pinto beans as whole beans or enjoy mashed and fried beans.

Pinto beans are rich sources of fiber and also provide vitamins and minerals. They are a great source of vegetarian protein; you can use them in tacos, soups, and salads to replace chickpeas.

Pinto beans are a great replacement if you want a chickpea substitute with a strong and noticeable flavor. Cooked pinto beans turn creamy when cooked in a crockpot.

They combine well with crackers and cornbread as they create a flavorful dip.

How To Substitute

In many recipes, you can substitute one unit of chickpea with one unit of pinto beans.

15. Navy Beans

Navy beans are also called pea beans. They are smaller than other white beans and are the perfect substitute for chickpeas in several recipes. When cooked, navy beans have a creamy texture and a neutral nutty flavor.

Navy beans have been a staple food in the US navy for a long time. These small white beans are a great option to replace chickpeas in chilies, stews, and soups.

Navy beans are a great source of B vitamins, fiber, and other minerals and are known to reduce metabolic syndrome.

How To Substitute

Use navy beans as a 1:1 substitute for chickpeas.

Frequently Asked Questions

What Is The Taste Of Chickpeas?

Chickpeas have a creamy texture that enhances the recipes. They have a nutty buttery flavor but do not overpower the taste of other ingredients in the recipe. The flavor is mild, so adding chickpeas to any recipe is a good option.

Can Kidney Beans Replace Chickpeas?

You can replace chickpeas with white and red kidney beans in many dishes. Cannellini and white kidney beans match chickpeas perfectly in flavor and taste, and you can also use them separately to substitute chickpeas.

What Do Fresh Chickpeas Taste Like?

Fresh chickpeas from the pod taste similar to fresh green peas. Even the children love eating fresh chickpeas due to the tempting flavor and mild sweetness.

Can I Eat Canned Chickpeas?

Yes, you can eat the chickpeas from a can. Ensure that you drain the liquid and rinse them before eating. They are safe to eat, and you don’t need to cook them. 

What’s The Most Popular Meal Made From Chickpeas? 

Hummus and falafel are the two most popular dishes or dips made from chickpeas. They have been the central dip of Middle Eastern cuisines for decades. 

15 Perfect And Nutritious Substitutes For Chickpeas

5 from 4 votes
Prep Time

5

minutes
Cooking Time

1

hour 

5

minutes
Total Time

1

hour 

10

minutes

Chickpea Substitute is a great alternative for those who have food allergies or have vegan or gluten-free dietary restrictions.

Ingredients

  • Black Beans

  • Cannellini Beans

  • Edamame

  • Green Peas

  • Hazelnuts

  • Kidney Beans

  • Lentils

  • Split Peas

  • Lima Beans Or Butter Beans

  • Mung Beans

  • Northern Beans

  • Peanuts

  • Soy Beans

  • Pinto Beans

  • Pinto Beans

Directions

  • Choose your favorite substitute from the list given above
  • Follow the directions given in the recipe after having substituted the ingredient in the correct ratio

Recipe Video

Jess Smith