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    Chickpea Substitute: 10 Best Alternatives for All Recipes!

    Chickpeas are the most common legumes; no one likes to replace them, but when you run out of them sometimes, you might look for a chickpea substitute. There are plenty of options available! 

    Some of the best substitutes for chickpeas are cannellini beans, fava beans, lima beans, pinto beans, navy beans, lentils, and great northern beans. Other substitutes like soybeans, green peas, and peanuts will also work.

    Many recipes call for chickpeas; they are the star of most meals. Looking for their replacements is easy because some people with different tastes already use them. 

    This post will cover the 10 best and easy-to-find alternatives for chickpeas, and you can select the best suitable for your recipe.

    Let’s get started!

    What are Chickpeas?

    Chickpeas, also known as garbanzo beans, are small legumes. They are not a kind of peas or beans; chickpeas come and grow through a chickpea plant.

    Their mild, nutty, and versatile taste has a good effect on the food. You can also eat them without any recipe: boiled chickpeas with sprinkles of spices and chilies. 

    There are varieties of meals that you can make with chickpeas, such as:

    When it comes to salads, there are various options available. One of the best salads to add chickpeas is southern macaroni salad; your meal will turn out delicious!

    Health Benefits of Chickpeas 

    Apart from their taste, chickpea is considered a great source of protein, a healthy pack of nutrients, and other benefits that are good for your health. According to researchers, one cup of chickpeas contains a huge bag of nutrition, for example:

    • Calories – 269
    • Protein – 14.5 g
    • Dietary fiber – 12.5 g
    • Potassium – 276 mg
    • Sodium – 11.5 mg
    • Magnesium – 78.7 mg
    • Iron – 4.74 mg
    • Fat – 4.25 g 

    Chickpeas have this wholesome pack of nutrients that will provide some amazing health benefits to your health:

    • It helps in managing the weight 
    • Keeps your health in good shape
    • It helps in controlling blood sugar levels
    • Prevents digestive issues 

    Chickpeas are extremely rich in fiber which helps boost our health problems, including heart diseases, weight control, and many more. Eating one cup of chickpeas separately or in a recipe will be a perfectly healthy meal. 

    10 Best Chickpea Substitutes

    Generally, chickpeas are available at many local stores, but in case you are still looking for them, or it is a different situation like you do not like its taste, there are many options you can go after.

    Below are some of the best alternatives for chickpeas that are easy to find and will fulfill your recipe. Go through each of the substitutes and find one for your recipe!

    1. Cannellini Beans

    Cannellini beans as a chickpea substitute
    Image: Freepik

    Cannellini beans are one of the closest and easiest substitutes to find. They are nutritious and healthy, and you can replace these beans with chickpeas in many recipes. 

    Whether you are cooking a vegetable dish or air-fried fish tacos, cannellini beans are a good replacement for your recipe.

    Since these beans are a bit larger than chickpeas, they are hard and need more cooking time. The pleasant and nutty taste they deliver with a creamier texture is mouth-watering!  

    Also, cannellini beans are immensely popular worldwide, so you can find them easily when looking for a chickpea replacement. 

    2. Fava Beans 

    Fava beans as a chickpea substitute
    Image: Freepik

    Fava beans are a highly adjustable substitute for chickpeas; you can also eat them raw with salads and cook them in recipes like curries, sandwiches, and hummus. The most popular fava bean dish is mudammas

    So, whether you use it raw or cooked, the fava bean is undoubtedly a great chickpea alternative to use in your recipes. 

    3. Lima beans 

    Lima beans as a chickpea substitute
    Image: Freepik

    Lima beans are similar to fava beans, but there is only one difference: lima beans are made for raw foods—for instance, salads. But there are many other recipes where you can replace chickpeas with lima beans.

    Also, these beans contain a buttery flavor and create a soft texture which is best for soups and stews. 

    4. Pinto Beans 

    chickpea substitute
    Image: Freepik

    Pinto beans are great to replace chickpeas in many recipes. Our favorite part about this bean is its pale pinkish brown color and sometimes light brown color. 

    When added to a recipe, pinto beans look extremely pretty, and their earthy and nutty flavor is outstanding! You have to try this substitute; it is refreshing and healthy. 

    Also, pinto beans are popular around the globe and easy to find at any local store. 

    5. Navy Beans

    Navy beans
    Image: Freepik

    Navy beans can be an ideal substitute if you want smaller-sized beans. They are quick and easy to cook but need to be boiled overnight or for a few hours like other beans. 

    Interestingly, they were named after the US Navy and are the smallest white beans. So, if you do not like big beans, navy beans are the perfect chickpea substitute.

    You can use them in soups and stews. Also, if you do not like to eat them whole, mash them and enjoy.  

    6. Lentils 

    Lentils
    Image: Freepik

    Lentils come in three different colors: green, red, and yellow. Green lentils are rich in soluble fiber, which is best for replacing chickpeas, especially in curries. 

    Red lentils are a great option to replace chickpeas in salads or dips. So, overall, lentils are similar in taste to garbanzo beans; you can consider them as a chickpea substitute. 

    Furthermore, lentils help control blood sugar levels, improve digestive problems, and provide good heart health.

    7. Great Northern Beans 

    Great Northern Beans
    Image: Freepik

    Great northern beans are another category of white beans, like cannellini beans. They make a great chickpea substitute with their nutty flavor and creamy texture. 

    This bean is smaller than cannellini beans, so if you want to substitute it for chickpeas, it is best to use great northern beans in chili, salads, casseroles, soups, and stews. 

    8. Soybeans 

    Soy beans
    Image: Freepik

    Soybeans can also work as an alternative to chickpeas because of their typical beanie flavor. Most importantly, soybean contains a huge pack of protein, vitamins, and minerals. It will make you as tasty as chickpea does, healthily. 

    You can make many meals with soybeans, such as curries, salads, rice, and many more. We all know that related products like soy sauce and soy milk are more famous.

    But soybean can still be a good replacement in your recipes if chickpeas and other options are unavailable. 

    9. Green Peas

    Green Peas
    Image: Freepik

    Green peas will work perfectly in the recipe as a main course if chickpeas are not available. They are super easy to cook and are handy at local stores at an affordable price. They come in fresh, frozen, and canned forms.

    Your dish will turn out great if you use frozen peas; otherwise, canned or fresh will also work if you want to get things done quickly.

    Green peas are the best choice if you are making rice or soup with chickpeas and do not have them. Green peas also work great as a pigeon peas substitute.  

    10. Peanuts 

    Peanuts
    Image: Freepik

    Peanuts might sound unfamiliar when we are talking about beans, but the fact is that peanuts come from the family of legumes; they are not a kind of nut at all.

    They are rich in protein and fats, which provides some health benefits. Peanuts also help in improving heart health and memory-related issues.

    Moreover, if you are allergic to peanuts then you can try other peanut substitutes also, when making slow-cooked recipes, peanuts will work great as a substitute for chickpeas. Also, stews, dips, and salads go well with peanuts.

    Conclusion

    All the substitutes mentioned above will do their job as chickpea substitutes in your recipes if you can not use chickpeas for some reason. Ensure that whatever alternative you choose must cover the right quantity in your recipe. 

    The most amazing part about these alternatives is that they are easily available, like chickpeas, so you will not have any difficulty finding them. So, get up and start cooking!

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    article by

    Areena

    Areena is a talented writer at The Foodnom, where she enthralls readers with her captivating food-related content.

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