White beans and red beans are great substitutes for chickpeas in a variety of dishes. White beans, or cannellini beans, taste the most similar. However, you can use each one as a substitute for chickpeas. Chickpeas or chickpeas are protein-rich vegetables that people have been cultivating and consuming for more than 7000 years.
It's extremely healthy and a key ingredient for many vegetarian dishes. Unfortunately, chickpeas can cause allergies and in this case you may be looking for a good substitute for chickpeas. What can you substitute for chickpeas? So the best options are beans, such as cannellini beans or soybeans and nuts, but I'll also share some other healthy options, from lentils to cauliflower. I consider tempeh, edamame, peas, nuts and seeds to be a good substitute for chickpeas in salad.
Go to the list of chickpea substitutes We all know that chickpeas are the ingredient in hummus, but they are also used in salads, soups and stews, in curries and other dishes. In general, we soak dried chickpeas before cooking them. It's no wonder that animals, birds, and pigs also eat chickpeas. Compared to chickpeas, lentils contain slightly more nutrients, but they don't have the same texture and flavor.
Lentils can work in most recipes, for soups, salads, purees and even hummus. If you want a stronger earthy flavor, choose green lentils. Cannellini beans are an excellent substitute for chickpeas for sauces, as they are meaty, tasty and healthy (lots of protein and fiber). Cannellini beans are mainly used in soup, minestrone and bean salads, but they can also replace chickpeas in hummus and other dishes.
Black beans (also called turtle beans) have a very neutral flavor and are perhaps one of the best substitutes for chickpeas in a meaty dish. They have similar nutritional profiles and consistency, but different flavors. Black beans have fewer calories than chickpeas, but more protein and carbohydrates. They can help you lose weight, but eating too many beans can make you feel bloated.
Black beans are great for salads, soups and stews, sauces, and burritos. Peas have a mild flavor and a pleasant texture, making them a good substitute for chickpeas. You can eat them raw or cooked, they are healthy and low in fat (perfect for the diet). It works best in soups, salads and side dishes as a substitute for chickpeas.
Soy is one of the main substitutes for a dish with chickpeas, such as salads, soups, stews or casseroles. Soy also provides us with a wide range of different fermented and unfermented foods that we use as alternatives to chickpeas. Soy is watery, rich in protein, carbohydrates, fiber and fat. They can cause allergies and some studies say that soy affects the production of cancer cells.
Mung beans differ the most from chickpeas in terms of beans: they are sweeter and crunchier, and we eat their sprouts more often than beans. Mung beans are higher in calories, protein, and carbohydrates than chickpeas, but contain less fat. Peanuts, hazelnuts, and cashews are great substitutes for chickpeas. Hazelnuts are the best substitute for chickpeas in terms of appearance; they look quite similar, right? Peanuts are widely used to replace chickpeas in hummus.
Nuts are very healthy and nutrient-rich, but they cause allergies and can be more expensive as substitutes than chickpeas. They go well with chickpeas, and you can also omit chickpeas or replace them with seeds in dishes, especially for grilling, hamburgers, tacos, vegetables or for baking. These white beans can replace chickpeas in soups, stews and sauces, even hummus. Great Northern beans are firm, meaty and have a nutty flavor.
They will work perfectly with any recipe, including other beans or chickpeas, but if you compare them to chickpeas, the taste will be different. Edamame is a perfect side dish when you just boil it and sprinkle it with salt. Compared to chickpeas, edamame has less fiber, but more protein, not only more protein, but edamame is the source of a complete protein: it has all the amino acids we need. Tofu is one of the best and most used meat alternatives for vegetarians, but it can also easily replace chickpeas.
There are many cooking possibilities and tofu is practically universal. You can eat tofu as is, baked or in soups, sautées, pies, even desserts, etc. Tofu is sometimes combined with chickpeas in recipes. Mother gum is basically a plant, which provides us with earthy and gluten-free cereals.
It is one of the best substitutes for beans and lentils, and also for chickpeas in recipes when whole beans and chickpeas are used. Mother gum won't work for shredded or mixed recipes. You can use cauliflower florets or make cauliflower rice. Roasted cauliflower can replace roasted chickpeas, cauliflower is also suitable for soups, side dishes, meat, curries, pastries, etc.
It's made from whole soybeans and works great just fried, but you can also use tempeh for soups, salads, hamburgers, tacos, in general, any dish where you want to replace meat or chickpeas. Quinoa is a gluten-free complete protein grain that can easily replace chickpeas in some dishes, such as salads, chilies, soups and stews, oatmeal porridge, Buddha bowls, in general, in any vegetarian dish. Quinoa flour is one of the best substitutes for chickpea flour. Quinoa contains a similar amount of protein and fiber as chickpeas, and it's also easy to cook.
There's a high chance that you can find at least one variety of beans to replace garbanzos, no matter where you live. White beans (also called cannellini) have a milder flavor and tend to be a better substitute. Chickpeas can be used as a base for various soups and stews, sauces and even fried foods and are eaten as a snack. Because many legumes (chickpeas in particular) are often added to dishes both for their texture and as vegetarian protein, this section will focus on the best general substitutes for chickpeas as vegetarian protein.
If you want to make a dish like roasted chickpeas but don't have chickpeas, you can use hazelnuts instead. They're practical because all you have to do is open the can and add the chickpeas to the rest of the ingredients. If roasted chickpeas are your go-to for a crunchy afternoon snack, but you can't get them, edamame is a good substitute. Some chickpea substitutes have lower carbohydrates, so they can be great options for maintaining a balanced diet.
If you really enjoy the subtle nature of traditional chickpea hummus and don't want to stray too far from that flavor profile, the best chickpea substitute for hummus is specifically pumpkin, a variety called delicata squash. We can also add herbs or other ingredients (whole chickpeas, extra virgin olive oil, sliced cherry tomatoes, pomegranates, etc. If you have a recipe like pea and chickpea soup, you can't just use peas because it would be too bland. Smaller than cannellini and fava beans, Great Northern beans are a delicious, creamy option that's easy to cook with.