17 Best Chickpeas Substitutes

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Whether it’s due to dietary restrictions, flavor preferences, or ingredient availability, there are plenty of reasons to seek out chickpea substitutes.

Chickpeas, also known as garbanzo beans, are popular for their versatility in recipes like hummus, falafel, salads, and stews.

However, finding the right alternative can be a daunting task. This article will guide you through a variety of chickpea substitutes to help you achieve the perfect balance of taste and texture in your culinary creations.

👅 Flavor Profile

Chickpeas have a mild, nutty flavor that easily takes on the taste of seasonings and spices.

They offer a satisfying, slightly grainy texture that can be softened or crisped depending on the method of heat treatment.

Roasting, for example, can result in a crunchy exterior, while simmering creates a tender, creamy consistency.

When searching for a substitute, consider ingredients with a similar flavor profile and adaptable texture.

🔄 Closest Substitutes

⤵ Other alternatives

🍳 Substitution by Meal Type

Hummus

For hummus, try using cannellini beans or lima beans as a substitute for chickpeas. Both have a creamy texture and mild flavor that works well for hummus. Use a 1:1 ratio for either substitute.

Salad

In salads, consider using green peas or edamame as a chickpea substitute. Both have a slightly sweet flavor and firm texture that pairs well with various salad ingredients. Substitute at a 1:1 ratio.

Falafel

For falafel, a mixture of green or brown lentils and fava beans can be a good alternative to chickpeas. The combination will provide a similar texture and earthy flavor. Substitute chickpeas with equal parts lentils and fava beans.

Baking

In baking, chickpea flour can be replaced with lentil flour, fava bean flour, or soybean flour. All these flours have different flavors, so choose based on your preference. Substitute at a 1:1 ratio.

Curry

For curries, consider using black-eyed peas or Great Northern beans as a chickpea substitute. Both have a mild, earthy flavor that works well in curries. Use a 1:1 ratio for either substitute.

Soup

In soups, try using cannellini beans or navy beans as a chickpea substitute. Both have a mild, slightly nutty flavor and a creamy texture that works well in soups. Substitute at a 1:1 ratio.

For meat

As a meat accompaniment, consider using lima beans or kidney beans as a chickpea substitute. Both have distinct flavors and can complement meat dishes. Substitute at a 1:1 ratio.

For rice

For rice dishes, try using green peas or mung beans as a chickpea substitute. Both have a slightly sweet flavor and a soft texture that pairs well with rice. Substitute at a 1:1 ratio.

For eggs

In egg dishes, consider using black-eyed peas or edamame as a chickpea substitute. Both provide a firm texture and can complement egg-based recipes. Substitute at a 1:1 ratio.

For tuna salad

In tuna salad, green peas or cannellini beans can serve as a chickpea substitute. Both have a mildly sweet flavor and a satisfying texture that works well in salads. Substitute at a 1:1 ratio.

For chicken

As a chicken accompaniment, try using Great Northern beans or kidney beans as a chickpea substitute. Both have distinct flavors and can complement chicken dishes. Substitute at a 1:1 ratio.

Stew

For stews, consider using navy beans or pinto beans as a chickpea substitute. Both have a mild, earthy flavor and a creamy texture that works well in stews. Substitute at a 1:1 ratio.

Tanginess

To achieve tanginess in a dish without chickpeas, consider using ingredients like lemon juice or vinegar to enhance the flavor. No specific ratio is required, as the amount depends on your taste preferences.

Keto substitute for chickpeas

For a keto-friendly chickpea substitute, try using chopped cauliflower or diced zucchini. Both have a low carbohydrate content and can mimic the texture of chickpeas. Substitute at a 1:1 ratio based on volume.

💡 Tips and Guidance

1. When using chickpea substitutes, consider the specific recipe you’re working with and the desired taste and texture. Some substitutes might work better in certain dishes, while others might not be suitable for all recipes.
2. Be mindful of cooking times, as some substitutes might require more or less time than chickpeas. For example, lentils generally cook faster than beans, so adjust your cooking time accordingly.
3. Don’t be afraid to experiment with different substitutes and combinations to find the perfect balance of taste and texture for your dish. Mixing two or more substitutes can create a unique flavor profile that’s just as satisfying as using chickpeas.
4. For dishes like hummus and falafel, which rely heavily on the taste and texture of chickpeas, consider using a combination of substitutes to achieve the desired consistency. For example, blend cannellini beans with lima beans for a creamy, satisfying hummus, or mix lentils and edamame for a delicious falafel.
5. When using substitutes in salads, consider their individual flavors and textures and how they complement the other ingredients. For example, edamame’s slightly sweet flavor pairs well with tangy dressings and crunchy vegetables.

In conclusion, there are numerous chickpea substitutes available to cater to various dietary restrictions, flavor preferences, and ingredient availability. Experimenting with these alternatives can open up a world of new flavors and textures in your cooking, allowing you to create delicious and satisfying meals that everyone can enjoy. Happy cooking!

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