Chickpeas are versatile and healthy legumes that can be used in a variety of dishes. They are a good source of protein, fiber, and nutrients. However, sometimes you may not have chickpeas on hand, or you may be looking for a different flavor profile.
Whether you're out of chickpeas or just looking for a new way to enjoy your favorite dishes, read on for five great chickpea substitutes.
What Are Chickpeas?
Chickpeas are a type of legume that is native to the Mediterranean and Middle Eastern regions. They are also known as garbanzo beans. Chickpeas are small, round, and have a creamy texture.
Known for being a versatile and healthy ingredient, chickpeas can be used in both sweet and savory dishes. Chickpeas are a good source of protein, fiber, and nutrients like iron and folate.
What Can I Use Instead of Chickpeas?
Now that you know a little more about chickpeas let's take a look at some of the best substitutes for this healthy legume.
1. Black Beans
Black beans are a type of legume high in protein and fiber. They have a slightly different flavor profile than chickpeas but can be used in the same dishes. Black beans can also be cooked into hummus, making them a versatile substitution when you're short on chickpeas.
Black beans can also be ground into flour and used as an alternative to chickpea flour in recipes. This gives you more options when it comes to dishes that call for chickpea flour, such as falafel or Socca bread.
Additionally, black bean flour is often gluten-free, so it's a good option for people with gluten sensitivities.
Lentils are a great chickpeas substitute for a few reasons. First, they have a similar texture to chickpeas, making them a good alternative for dishes like hummus or falafel.
Additionally, lentils are packed with nutrients and fiber, making them a healthy option for those looking for a nutritious alternative to chickpeas.
Lentils also have a delicious flavor that goes well with all kinds of food. They're perfect for dishes like curries or stews, and they can also be added to salads or sandwiches for a boost of fiber and protein.
3. Cannellini Beans
Cannellini beans are another legume that makes a great chickpea substitute. Like chickpeas, they're packed with protein and fiber, making them a nutritious alternative to chickpeas.
They also have a similar texture to chickpeas, making them perfect for dishes like minestrone soup or white chicken chili.
Cannellini beans have a mild flavor that pairs well with a variety of ingredients. They're a perfect substitute for chickpeas in any dish where you want a little extra protein and fiber without changing the flavor too much.
4. Roasted Edamame
Edamame are young soybeans that can be found fresh or frozen. They have a slightly nutty flavor and can be used as a chickpea substitute in many dishes.
Edamame is high in protein and fiber, making them a healthy alternative to chickpeas.
Edamame is often used in Asian dishes, such as sushi or stir-fries. However, they can also be used in other dishes, such as salads or pasta dishes. If you're looking for a new way to add protein and fiber to your favorite dishes, give edamame a try.
Soybeans are a great alternative to chickpeas, as they offer many of the same benefits. They are a good source of protein, fiber, and nutrients, and they have a similar flavor profile.
Soybeans can be used in many of the same dishes as chickpeas, such as hummus, falafel, and burritos.
If you're looking for a new way to enjoy your favorite dishes, give soybeans a try. Their nutty flavor profile and versatility make them an excellent chickpea substitute.
6. Green Peas
Essentially a staple in many South Asian dishes, green peas are a go-to ingredient when it comes to finding chickpea substitutes. While they don't have the same protein or fiber content as chickpeas, they make up for it in other ways.
Green peas are a good source of vitamins A and C, making them a healthy alternative to chickpeas. They also have a unique flavor that can add a new dimension to your favorite dishes.
As unbelievable as it may sound, hazelnuts can be used as a chickpea substitute in many dishes. They have a similar texture to chickpeas and can be used in the same dishes.
Additionally, they're packed with nutrients and offer a variety of health benefits.
Hazelnuts are a good source of fiber, protein, and healthy fats. They also contain vitamins E and B6, as well as magnesium and iron. If you're looking for a new way to add nutrition to your diet, give hazelnuts a try.
Whether you're cooking a pilaf or whipping up a batch of hummus, there are plenty of chickpea substitutes that can be used in a pinch. Give them a try next time you're in the kitchen and see how they compare to chickpeas. You might just find a new favorite ingredient.