Originating from Africa, then introduced into the Americas and European countries, Chickpeas gradually spread and spread throughout the world.
Chickpeas are used to make yummy dishes such as Pasta, Salad, Soup or Curry (Vegan cuisine). That is the reason why people who have not come from the above country look for chickpea substitute in their dishes.
Young chickpeas are pale green and they turn golden brown when ripe. It is called chickpea because the bean has a yellow color like the beak of a chick.
Chickpeas also go under other names such as Garbanzo bean in Spanish and Ceci in Italian. It is also known as Egyptian pea or chana and chole.
Chickpeas contain the highest nutrient content of any legume, it is rich in proteins, vitamins and minerals. However, not all places in the world can grow this type of bean.
What Do Chickpeas Taste Like?
There are 2 types of chickpeas, including Desi and Kabuli. Desi seeds are small, dark-colored and rough. This variety is mainly grown in Ethiopia and Mexico.
Meanwhile, Kabuli is lighter in color, larger in grain, the kernel has a thinner crust than the Desi type. Kabuli is mainly cultivated in southern Europe, North America, Afghanistan, Pakistan and Chile.
Fresh chickpeas are ready to be harvested in mid-summer or late fall. Cut the branches and enjoy beans while fresh; they are sweet and crunchy.
Some people will find the chickpea a bit strong to taste, even more than cannellini bean.
Chickpeas are extremely versatile, they can be eaten when they are fresh or dried and cooked.
Many people prefer to use chickpea in a variety of soups, stews, salads and, of course, puréed and mixed with tahini for Hummus bi Tahina.
I quite like the chickpea’s crunchy texture and fatty taste, but I don’t really like its scent. So sometimes I will look for an alternative bean with a similar texture but a lighter fragrance for cooking.
11 Ingredients Use As Chickpea Substitutes
Basically, You can use Northern Beans, Kidney Beans or Lentils to substitute for chickpea. Because they have similar taste and nutrition compared with the same amount of chickpea.
Moreover, Edamame, Split Peas, Cannellini Beans is not a bad choice. But you have to know the exact amount to replace before using it. Let’s check more detail of all kind in this article.
Lentils are part of the legume family, which is lenticular in shape, perhaps that is why they are named Latin Lens Culinaris. They are also one of the oldest food sources, dating back to more than 9,000 years.
Some common types of lentils include black lentils, red lentils, yellow-brown lentils, yellow lentils, lentils Macachiados, green lentils, and many other varieties. It also tastes as fat as chickpea but has a more pleasant aroma.
Lentils are consumed more often in Asian countries, especially India. This is understandable as India has the largest number of vegetarians and lentils can be a substitute for meat in providing the necessary protein.
These beans are good for dieters because they contain a lot of protein, making them feel full after a few bites.
Moreover, it is also beneficial for vegetarians because the protein contained provides enough nutrition for the body to function, thereby eliminating the need for fish or meat consumption.
Lentils also have vitamin B1, many minerals and high fiber content, which those with cardiovascular disease, diabetes, and smooth skin can benefit from.
I personally like to eat lentils because it is fleshy and delicious. Lentils can usually be processed in many ways. The most common way is to use lentils to make soups or make them into salads.
2. Northern Beans
North beans are larger than navy beans, but slightly smaller and have a more nutty flavor than the kidney-shaped cousin cannellini.
It also has a lighter flavor than chickpea, therefore if you don’t like the strong taste of chickpea, you can try to replace it with Northern beans.
With a nutty flavor, peas are often used to make soups, stews, ragouts and salads. The health benefits of Northern beans are not inferior to chickpea. Northern Beans also provide a variety of nutritional benefits for your health.
3. Kidney Beans
Kidney beans are a type of bean in general, scientifically known as Phaseolus vulgaris, a family of peas native to Central America and Mexico.
Kidney beans have a fatty taste similar to chickpea but not as strong as chickpea.
Kidney beans play a crucial role in many traditional cuisines in these countries. Kidney beans should be cooked before eating, otherwise there would be some toxins.
When cooked, kidney beans become healthy ingredients for the body.
Kidney beans have many different patterns and colors like white, black, red, purple, dotted, striped and so on.
4. Roasted Edamame
Roasted edamame is a type of bean native to Japan, very tasty and has a high nutritional value. The plant is rich in minerals, vitamins, proteins, fats, and fiber.
It is good for the intestines, smoothens the skin on the face and also works to prevent some cancers.
Roasted edamame is quite similar to Vietnamese soybeans. Edamame beans need to be harvested before being too old, and must be picked early in the morning so that they remain green.
Afterward, people will freeze the beans or their dishes freeze the beans or their dishes to preserve for later use. Roasted edamame can be eaten raw or boiled, and it is the main ingredient used in many dishes.
Note that the time and temperature when boiling is important, if you cook too long, the beans will turn yellow and the content of minerals and vitamins will be greatly reduced.
5. Split Peas
Split peas are mainly grown in temperate and semi-tropical regions. The fruit is harvested when grown to maturity. At that time, their seeds are green, soft and sweet.
Split peas can also be harvested later in the form of dried beans, when they are light green to yellow, less sweet and bitter.
Split peas are a great addition to your menu because in addition to their high concentration of vitamins and minerals, they also provide carotenoids, lutein and zeaxanthin that are good for the eyes.
In one cup of peas contains 30 milligrams of ALA, 130 milligrams of essential fatty acid, omega-6 and linoleic acid. Although low in fat, they are important fats that are good for the body.
6. Cannellini Beans
Cannellini beans are primarily made up of carbs and fiber, and they are also a rich source of protein. It has a naturally sweet taste like chickpea and is suitable for cooking vegetable-based soups.
A cup of boiled cannellini beans (177g) contains approximately 15g of protein, which is 27% of the total calorie content. In fact, cannellini beans are one of the richest protein sources of plant sources.
7. Green pea
Green peas, also known as garden peas, are small and spherical seeds. They are a popular vegetable and have been part of the human diet worldwide because they are also excellent nutritious and antioxidants.
Furthermore, green peas contain almost all the vitamins, minerals that you need.
Both green peas and chickpeas are high in dietary fiber and potassium. Green Peas can be a neutral taste with a bit, while chickpeas have the classic beany flavor most of the time.
If you want to replace chickpea in your dish with a more delicious taste pea, maybe green beans can be the choice you should consider. You can use it with meat or fish, especially in soup.
Green pea also helps us to prevent and treat several chronic diseases such as heart disease, cancer, and diabetes.
8. Black beans
Black beans are turtle beans because of their complex and black shell but the white center. It was widely grown in the Americas, but then it became famous all over the world.
When you cook black beans at a high heat level, they are very soft, have a moderate sweetness and a smooth texture. As a result, they were used widely in recipes like soup or salsa.
As usual, you should soak black beans before cooking for several hours, while chickpeas may take a little longer to cook than black beans if you use dried beans.
Although these beans differ from black beans in color, taste, and texture, chickpea also was used to alternative black beans in plenty of recipes such as stews or casseroles.
You should notice the seasonings called for in the recipe and adjust them based on these guidelines because both beans have a strong affinity for garlic and cumin.
Black beans are sold commonly in grocery stores in both dried and canned forms.
Soybeans, as soya beans or soybeans, originated in Southeast Asia, then they are grown in China and Japan. They have green skin when they are young and ivory yellow when they are ripe.
Soybeans don’t have outstanding taste. It is a bitter and rough texture. Therefore, they are often used as the main ingredients to make sauces or noodles.
In the recipe calls, if they call “soybeans,” it means the “white” ones (or tofu), which are more of a yellowy-beige color. In comparison, chickpea is of a creamy and nutty flavor. You can use soybeans anywhere you would use chickpeas, including soups and salads.
The common feature is that we can use soybean instead of chickpea. Both of them have essential nutrients, phenolic compounds, especially isoflavones, and no cholesterol.
10. Mung Beans
The mung bean also named the green gram, is a plant species that belongs to the legume family. The mung bean is grown in East Asia, Southeast Asia, and Indian.
Mung beans can be in dishes like curries, soups, or salads. In addition, Mung beans have a middle sweet flavor and are mostly used in the paste for desserts. They can be used when they sprout.
At this time, mung beans will have a fresh and crisp tasting. When cooked, they are slightly sweet and nutritious.
About chickpeas, they are beige, creamy, and said to be nuttier in terms of flavor. It’s also more common for us to eat mung bean sprouts compared to chickpeas.
You also can use bean sprouts instead of, because bean spouts is mostly similar with Mung bean sprouts.
Both mung bean and chickpea have similar nutritional content and benefits, so they are used commonly in cooking in almost every country in the world.
Peanuts, also called groundnut or earthnut, were widely grown in the tropics and subtropics for many thousand years. They are usually planted in spring and harvested in late autumn.
Peanuts have a thin, red outer shell, white or ivory inside, often used to eat directly or processed into other dishes such as roasted, salted, chocolate-coated, and peanut butter.
They are also often used to press into oil used in food processing technology. Their taste is very greasy and delicious that you can hardly resist.
We can use peanuts to substitute for chickpeas because both of them are well-known sources of plant-based proteins, high in calories, dietary fiber, similar amounts of sugar, and low in trans fat.
Peanuts have significantly more Vitamins E, iron, a good source of Niacin, Phosphorus than chickpeas.
Some research shows that peanuts may even be helpful for weight loss and a reduced risk of heart disease.
You can easily buy peanuts in the grocery in plastic bags, boxes at a low price.
Close The Subject
All of these chickpea substitutes have a unique flavor and healthy properties. In addition, it is important that you can easily find these beans at a supermarket or a store.
So what are you waiting for without adding these wonderful beans right into your daily menu?