Are you searching for a chickpea substitutes? Maybe the chickpea can you knew was in your cupboard is missing. Or maybe you’re just sick of chickpeas and need to find another plant-based protein source. In either case, you’re covered by this compilation of the top chickpea alternatives.
Fiber, protein, minerals, and vitamins are all abundant in chickpeas. More specifically, they exceed more than half of your routine values for copper, folate, and manganese. As a result, they may be linked to a number of health advantages, such as blood sugar management and gastrointestinal health.
Chickpea alternatives
Chickpeas may be replaced with various kinds of beans in a range of recipes. Given that they are all members of the legume family, beans, lentils, and chickpeas can all have a comparable nutritious profile. Your foods will still provide a wonderful dose of protein and fiber thanks to these replacements.
Your best choice for getting a comparable result, regardless of the lentil or bean alternative will be to measure by weight because beans and lentils might differ somewhat in shape and form from chickpeas. In most cases, though, substituting cup for cup should be effective.
- Brown beans
Black beans, commonly referred to as turtle beans, have a flavour that is slightly earthy and similar to chickpeas. They can also be crushed or combined to create a smooth texture. As a result, they may produce great hummus; however it will naturally be deeper in colour than regular hummus.
- White beans
White beans are maybe the most versatile alternative to chickpeas. They resemble chickpeas in terms of both appearance and flavor. Any white bean will do, including navy beans, great northern beans, lima beans, and cannellini or white kidney beans. Although black-eyed peas are not often thought of as white beans, they are a great alternative to chickpeas.
- Kidney beans
Red kidney beans are a fantastic alternative to chickpeas, even if cannellini beans may look more comparable. Kidney beans could be a chickpea substitution in these sorts of meals since they are a flavorful addition to chillis and stews.
- Pinto beans
Best known as refried beans, are a wonderful alternative to chickpeas because they are both frequently found in pantry staples. However, they taste a little earthy.
- Green lentils
The finest lentil substitute for chickpeas is green lentil since they maintain a harder consistency even after cooking. Compared to chickpeas, lentils typically taste more spicy and nutty. They are still an excellent substitute, though, as they are an excellent protein source and have a flavor and texture that are comparable enough to work in several meals.
- Red, yellow, or brown lentils
Because they have a moderate yet nutty flavor, lentils of other colors besides green might also be an acceptable substitute for chickpeas. These lentils are best used in recipes that require pureed or mashed chickpeas since they cook more quickly than chickpeas do and hence break down more. Additionally, they can be used in place of chickpea flour by being pounded into flour.
- Mung beans, soybeans, or edamame
These beans, which are all excellent alternatives to chickpeas but are more widely available in Southeast and East Asia, could be a little more challenging to locate in the US. Young soybeans (edamame) and mung beans each have a mild vegetal flavor that makes them suitable choices for salads in place of chickpeas.
Even though they lack much flavor, soybeans work well when chickpeas of a similar texture are called for. However, they are excellent at soaking up the flavor of stews, curries, and soups.