Out of Chickpeas? No Problem! These 10 Ingredients Make Great Replacements

Chickpeas are healthy and delicious legumes that are also called Garbanzo beans. Some of the most famous food like falafel, curries, and hummus and many Mediterranean dishes is made out of those amazing ingredients. However, recently, more and more recipes have been requiring chickpeas.

If you are cooking a dish that requires chickpeas, and you just realized that you are out of it, no worries. Here are several best chickpea substitutes that can replace those beneficial legumes. The list includes Green peas, Soybeans, Lentils, Cannellini beans, Black beans, Hazelnuts, Split peas, Pinto peas, Edamame, and Mung beans.

What Are Chickpeas?

Chickpeas are related to beans and they are widely used in culinary recipes all around the world. In Spain, they are also known as Garbanzo Beans. The Fabaceae family is generally referred to as the bean and pea family, including garbanzo beans. All types of beans and peas are members of this family. Peanuts as well.

Garbanzo beans, however, are not considered to be either beans or peas botanically. The chickpea plant is used to cultivate this legume. More and more people are beginning to understand that chickpeas aren’t just for hummus and curries.  However, the finest ways to use garbanzo beans will always be in hummus, curries, and falafel. These are the kinds of meals we ought to prepare if we want to encourage someone to eat chickpeas more frequently.

After all, the Mediterranean diet has included this bean for many years. Since more and more individuals worldwide wish to adopt the Mediterranean diet for a healthy lifestyle, it is unquestionably beneficial for us.

Garbanzo beans may be used in a variety of ways in daily life, and there are many different recipes to try. Some of the recipes, that include chickpeas can be the perfect combination of beef, poultry, fish, seafood, rice, and pasta.

Chickpeas are also added to numerous types of salads. Additionally, we may purchase chickpea flour (also known as gram flour) to make fritters, bread, sweets, and pancakes. A great gluten-free flour to keep on hand is gram flour.

Best Chickpea Substitutes

	Substitute	Best For
1.	Green Peas	Green salads, Hummus, porridge, soups, stews, savory dishes
2.	Black Beans	Dips, Chili, Soups, Salsa, Falafel,
3.	Lentils	Salads, Purees, Hummus, Soups
4.	Soybeans	Salads, Soups, Stews, Casseroles, Broths, noodles, and rice dishes
5.	Edamame	Salads, Roasts, Stews
6.	Cannellini Benas	Rice dishes Noodles, Salads, Roasts, Hummus
7.	Pinto Beans	Stews, Chilli, Stews, Casseroles, and Savory dishes
8.	Split Peas	Soups, Stews, Chowders, Roasts, Broths
9.	Hazelnuts	Baked goods, Tarts, Biscotti, Seafood dishes, Salads
10.	Mung Beans	Curries, Soups, Stir-fries, Thai dishes

1. Green peas

Green peas, whether it is fresh, canned, or frozen, can be used in lieu of chickpeas. They provide a delicious addition to savory foods, salads, vegetables, stir-fries, soups, and stews thanks to their sweet and salty undertones. You would also enjoy them as porridge.

The common vegetable green pea is high in protein, fiber, and antioxidants, which assist in good digestion, blood sugar regulation, and the prevention of chronic illnesses. They may also take the place of chickpeas in meals with meat and fish, green salads, oatmeal, and hummus. Use them in your recipe as a 1:1 replacement.

2. Black Beans

Caribbean, Mexican, and American cuisine frequently use black beans or turtle beans. Additionally, you may enjoy them in dishes like a white chicken chili, creamy taco soup, cowboy caviar, zucchini black bean and rice skillet, and coconut rice with black beans.

They taste sweet and have a subtle, earthy flavor. They also work well as a replacement for chickpeasin salsas, soups, dips, and chili because of their smooth texture. Use them in your meal as a 1:1 substitution.

3. Lentils

Lentils are actually pretty healthy to consume, especially if you are a vegetarian. One of the great dishes that are made out of lentils is lentil soup. They are low in fat but high in protein, fiber, folate, iron, phosphorus, and potassium. Even the elimination diet may be followed with lentils, and when they are combined with rice, you obtain a full protein.

Lentils offer a little bit more nutrients than chickpeas but a different texture and flavor. Most meals, including soups, salads, purees, and even hummus, may include lentils instead of chickpeas. Pick green lentils for a more earthy taste.

4. Soybeans

Do you have soybeans at home and are eager to use them in the best way possible? East Asian legumes known as soya beans have a wide range of culinary applications, including soy milk. Soybeans include a lot of protein, as well as a good quantity of carbohydrates and fat. You may use soybeans instead of chickpeas in salads, soups, casseroles, and stews.

5. Edamame

In contrast to conventional soybeans, a Japanese native bean known as edamame, or young green soybeans, has a buttery and nutty flavor. These beans, which are mostly used in East Asian cuisine, can be cooked or steamed before being seasoned with salt or other spices.

When used as an appetizer, edamame’s fresh, green flavor makes them the ideal replacement for chickpeas. Additionally, they may be incorporated into a number of meals due to their versatility. Do not overcook them as they may get mushy or change color.

6. Cannellini Beans

Cannellini beans sometimes referred to as white kidney beans, are currently a preferred food in Southern Italy. These beans have an enormous size, an oval form, a mildly nutty flavor, and a creamy texture that gives them the best taste.

They are the ideal alternative to chickpeas in the dishes you prepare at home because of their fluffy texture. Additionally, because they are a little less crunchy than chickpeas, cannellini beans can be used in salads. You may also lightly roast the beans and serve them as a side dish to improve their flavor.

7. Split Peas

Split Peas, which are dried and peeled peas with a sweet flavor and a creamy texture, and are closely related to green peas. They are also referred to as field peas, soup peas, or dried peas, and their mild sweetness is excellent for enhancing the flavor of foods like shellfish and meals with meat.

Split peas can be soaked overnight to shorten the amount of time they need to cook. Split peas that have been soaked take around 40 minutes to thoroughly cook, however, unsoaked peas might take up to two hours. Split peas can be included in chowders, soups, and stews as a replacement for Chickpeas.

8. Pinto Beans

Pinto beans are among the common beans, and they are widely grown and eaten in Northern Mexico and the Southern United States. In Spanish, these beans are referred to as “judias pintas,” or spotted beans.

Spanish cuisine frequently uses these beans, which are included in practically all dishes. Pinto beans are often consumed whole, mashed, and fried and have a distinct flavor that is both strong and prominent as well as rich and earthy. These somewhat pinkish-brown beans are frequently used in casseroles, stews, and chili.

9. Hazelnuts

If you don’t like chickpeas for any reason, hazelnuts are a surprisingly effective substitute. Usually likened to chocolate because of their nutty and creamy flavor, hazelnuts are quite different and have an earthy taste.

They are also occasionally characterized as buttery, which is another reason why people adore them. If you are allergic to legumes, hazelnuts might be a fantastic substitute. Hazelnuts may be readily integrated into both sweet and savory meals because of their nutty taste.

10. Mung Beans

Mung beans, sometimes referred to as green gram in Asian cooking, are a great replacement. Other names for the Mung Beans are Moong, Maash, and Munggo.

When consumed in appropriate quantities, these beans provide several health advantages due to their high nutritional and antioxidant content. Additionally, mung beans aid in weight reduction, reduce blood pressure and sugar levels and guard against heat stroke and digestive health.

Mung beans are sweeter and crispier than chickpeas. Mung beans have less fat but more calories, protein, and carbohydrates. They go well as the replacement for chickpeas in Thai cuisine, curries, stir-fries, and soups.

Chickpea Substitutes In Falafel

These pureed chickpea balls are a staple of Middle Eastern and Mediterranean cooking. Pita bread can be filled with falafel and topped with hummus or tahini, chopped tomatoes, and cucumbers. The good news is that black beans or edamame are two alternative legumes that may be used to make falafel without chickpeas. Even grated carrots and zucchini may be used to prepare it.

Best Chickpea Substitutes In Hummus

Hummus, which is made from pureed chickpeas, is a delicious dip that may be spiced with parsley, sun-dried tomatoes, or even spicy sauce. White beans, black beans, or even edamame may all be used to produce a tasty puree in place of chickpeas. The change might not even be noticeable.

Bottom Line- Best Chickpea Substitutes

Chickpeas are one of the most adaptable legumes. They are gluten-free and can offer nutrients that are lacking in meat. The best chickpea substitutes explored above can be wonderful replacements in salads, soups, stews, and numerous other dishes.