Need a chickpea substitute for your favorite dish? There are several tasty ways to replace chickpeas in baking and cooking!
Chickpeas are popular worldwide. They’re full of taste, texture, and fiber. Regrettably, some people are allergic to chickpeas or just wish to vary their diet without them, so it’s great to have alternatives.
I’ll discuss chickpea replacements so you can reap the advantages of these nutrients without eating chickpeas.
I’ll examine why these choices are suitable substitutes for chickpeas as well as present some easy dishes that utilize them instead!
What are chickpeas?
It’s not uncommon to see chickpeas in Indian, Middle Eastern, or Mediterranean cuisine. These legumes also go by other names: garbanzo beans, gram, Bengal gram, and Egyptian pea. Hummus and falafel are probably the most well-known examples of their culinary use.
A lot of nutrients can be found in them, including protein, fiber, folate, iron, and magnesium.
Chickpeas come in two main varieties:
Desi chickpeas: smaller and darker, used in Indian and Middle Eastern cooking.
Kabuli chickpeas: bigger and lighter, utilized in Mediterranean cuisine.
Chickpeas can be boiled, roasted, fried or ground for flour. So they’re a healthful and versatile food that you can add to your diet in many ways.
14 chickpea substitute ideas
Okay, let’s examine each of the substitutions I listed and see why they’re good chickpea alternatives:
Lentils come in several different colors and flavors: black, red, yellow, green, brown, and puy. They taste great in many recipes, even those calling for chickpeas.
I just tried replacing chickpeas in my favorite vegetarian chili recipe with lentils and found that the dinner turned out great despite some subtle shifts in texture and flavor.
- Black beans
South American black beans are popular in Latin American cuisine. Burritos, tacos, soups, and salads all benefit from black beans’ creamy texture and somewhat sweet taste.
I was pleasantly impressed by how nicely black beans worked in place of chickpeas in my falafel recipe. The falafels were just as crunchy and tasty as always, and the earthy flavor of the black beans made all the difference.
- Navy beans
Navy beans are small mild-flavored beans used in many cuisines. They may be mashed into a dip or spread or used in soups and stews because of their creamy texture. Protein, fiber, folate, and potassium are found in white beans.
To put it simply, soybeans are a nutritional powerhouse. Raw and cooked, they complement a wide range of meals. While edamame is the most well-known soybean product, others include tempeh, tofu, and miso paste.
For homemade hummus, I like to use soybeans instead of chickpeas as the legume base. The nuttier taste from the soybeans is an added bonus, and I appreciate the silkier, creamier texture!
Peas are available fresh, frozen, and tinned. They’re great in many dishes thanks to their sweet taste and soft texture. Protein, fiber, vitamin C, and vitamin K are all found in peas. They may also assist in weight loss because they’re low in fat and calories.
- White kidney beans
Sweet-tasting white kidney beans, or cannellini beans, have a firm and creamy texture. Chili, soup, salads, and dips all work nicely with kidney beans as a substitute for chickpeas.
If you enjoy eating this type of beans, you might also be curious about alternatives to the kidney bean!
- Adzuki beans
Japanese cuisine uses these little, reddish-brown beans. They provide sweetness and nuttiness to soups, stews, and desserts. Adzuki beans are rich in all the good stuff: protein, fiber, vitamins, and minerals like iron and magnesium.
Soy-based tofu is a popular vegetarian and vegan protein source. It’s great in salads, curries, and stir-fries thanks to its tender texture. It’s a rich source of protein, calcium, and other beneficial elements—a fantastic substitute for garbanzo beans in terms of nutrition!
This grain-like seed contains protein, fiber, and essential vitamins and minerals. Its somewhat crunchy texture and nutty flavor complement many other preparations.
Burger patties are a staple in my vegan diet, and I’ve discovered that substituting quinoa for chickpeas improves the texture and flavor. The quinoa elevates the already delicious burgers with its nutty flavor and lovely chewiness.
These substitutes for quinoa can also give your favorite meals a new burst of flavors and nutrients!
- Navy beans
Little, oval-shaped navy beans are mild-flavored and velvety. American and French soups, stews, and baked beans employ them. Navy beans include protein, fiber, vitamins, and minerals.
- Great northern beans
Great Northern beans are linked to both navy beans and cannellini beans, both of which are also white beans. North American consumers can easily locate this type of bean. Chickpea soups, stews, casseroles, and salads benefit from their subtle nutty flavor and versatility.
- Lima Beans
Large, flat, creamy lima beans have a somewhat sweet taste. Mediterranean and Latin American soups, stews, and casseroles employ them. Lima beans are a good source of protein, fiber, vitamins, and minerals making them a super healthy replacement for chickpeas.
- Pinto beans
The Mexican diet would not be complete without pinto beans. These little beans’ smooth texture and earthy taste make them irresistible. You can use them in place of chickpeas in any dish, and you’ll still receive all the protein, fiber, folate, iron, and other minerals that you need.
- Mung beans
Asian cuisine uses little, green mung beans. They have a light texture and a subtly sweet flavor. Mung beans provide protein, fiber, vitamins, and minerals in soups, salads, and stir-fries.
As an alternative to chickpea curry, you can prepare a mung bean and coconut curry and serve it with rice or naan bread.
For similar options, try these replacements for mung beans!
Substitute for chickpea flour: gluten-free baking
There are numerous alternatives to chickpeas if you’re allergic or can’t locate them. Let’s look at some garbanzo bean flour alternatives for gluten-free baking.
- Almond flour
Gluten-free baking often uses almond flour. Ground almond flour makes a great substitute for chickpeas flour with a high protein content and good lipids that make it super nutritious.
I like preparing gluten-free pancakes with almond flour instead of chickpea flour. The pancakes’ nutty taste and slightly thicker structure come from almond flour, making them a tasty and healthier alternative to typical pancakes.
- Coconut flour
Coconut flour, like chickpea flour, is gluten-free. It’s airy and made with ground coconut flesh. For low-carb dieters, coconut flour is high in fiber and low in carbs. It absorbs fluids fast, drying out baked foods.
When looking for gluten-free flour, coconut flour is a great alternative to chickpea flour. For its mild sweetness and somewhat nutty flavor, I adore using it whenever possible.
How do coconuts taste to you? Learn about some great alternatives to coconut in many forms, including flakes, oil, cream, and more!
- Rice flour
Many gluten-free recipes utilize rice flour as a substitute for chickpea flour. Ground rice gives it a delicate, sweet taste.
I like to use rice flour rather than chickpea flour while making gluten-free flatbread. These flatbreads are light and crisp thanks to the rice flour, and their subtle sweetness goes well with my favorite toppings.
- Potato flour
Fluffy potato flour can replace gluten-free chickpea flour. It’s made with dry potatoes. Potato flour is versatile and high in fiber.
Soups, sauces, and gravies can all benefit from using potato flour as a thickening agent. In spite of that, it’s often hard to come by and not suitable for every dish.
- Tapioca flour
Tapioca flour is a popular substitute for wheat and chickpea flour. The cassava plant’s starchy roots make it light and airy. Carbohydrate-rich tapioca flour thickens soups and sauces. It costs more than chickpea flour and may not work in all recipes.
There are several substitutes for chickpeas in baking. Almond, coconut, rice, potato, and tapioca flours can be used in many recipes. Choose the proper flour for your recipe and experiment until you discover the best chickpea flour alternative. Happy baking!
Chickpea substitute FAQs
One cup of boiled chickpeas contains 269 calories, around 15 grams of protein and 13 grams of dietary fiber.
Chickpeas also go by the names garbanzo bean, ceci bean, and Bengal gram. They are also known as Egyptian peas, chana, and desi chana.
Yes, chickpeas are high in antioxidants. They include phenolic acids, flavonoids, and phytosterols. Anti-inflammatory and heart-protective effects are only two of the many advantages associated with these substances.
Yes, you can use green beans instead of chickpeas in some recipes. However, they’re different in terms of texture, taste, and protein content.
Black beans are one of the best substitutes for chickpeas in salad.
Yes, you can substitute dried chickpeas for canned ones. Remember to soak them overnight before cooking.
No, cannellini beans are not the same as chickpeas. Cannellini beans are a kind of white kidney bean smoother in texture than chickpeas.
BOTTOM LINE: There are many tasty and nutritious chickpea substitutes. The most popular ones include lentils, different varieties of beans, peas and quinoa.
How did it go? I hope you’ve found a suitable chickpeas substitute idea for your favorite meals!
Are you looking for more gluten-free ideas? Find out the best substitutes for buckwheat groats and buckwheat flour alternatives for gluten-free baking!