Can You Substitute Chickpeas? The Complete Guide to Alternatives

December 5, 2025 •

4 min read

Over one-third of legume dishes worldwide feature chickpeas, but sometimes they aren't an option due to allergies, dietary choices, or availability. Fortunately, a wide variety of other legumes, vegetables, and seeds can seamlessly replace chickpeas in almost any recipe, from creamy hummus to hearty stews.

Quick Summary

A comprehensive overview of the best chickpea substitutes for different recipes, including popular legume swaps and non-legume alternatives. Learn about flavor, texture, and nutritional considerations for successful substitutions in a range of dishes. Practical tips are provided for flawless execution in the kitchen.

Key Points

Substitutes for hummus: Cannellini beans and great northern beans offer a similar creamy texture and mild flavor to chickpeas, perfect for dips.
Substitutes for curries and stews: Lentils (especially red) and navy beans cook down well, adding thickness and body to warm, savory dishes.
Substitutes for salads: Firmer beans like great northern beans or edamame work best, as they hold their shape and add texture.
Keto-friendly options: Chopped cauliflower or diced zucchini are effective, low-carb replacements that can mimic the texture of chickpeas in certain recipes.
Nutritional variation: Be aware that alternatives vary in protein, fiber, and iron content; lentils, for example, are typically higher in protein and iron than chickpeas.
Consider the flavor profile: Some alternatives like black beans or fava beans have more pronounced flavors than mild chickpeas, which should be considered based on the dish.
Adjust cooking time: When using dried substitutes like lentils, remember they cook much faster than dried chickpeas, so reduce the cooking time accordingly.

Why Find an Alternative to Chickpeas?

For many, chickpeas are a beloved staple. They are the heart of creamy hummus, hearty curries, and satisfying salads. However, there are many reasons to seek out a replacement. An allergy to chickpeas or other legumes may necessitate a switch. Some people follow specific diets that exclude chickpeas, such as keto, or they simply find the earthy flavor and firm texture unappealing. Ingredient availability is another common issue; what do you do when your local store is out of stock? Luckily, your recipe doesn't have to suffer. By understanding the function chickpeas serve in a dish—whether it's adding a creamy texture, holding its shape, or providing protein—you can choose a suitable and delicious substitute.

Great Northern Beans

Great Northern beans are a mild-flavored white bean, making them an excellent all-purpose substitute. They hold their shape well, similar to chickpeas, but with a milder, slightly earthy taste.

Best for: Salads, stews, and soups.
Ratio: Substitute at a 1:1 ratio.

Cannellini Beans

As another variety of white kidney bean, cannellini beans are larger than Great Northern beans and boast a nutty flavor and creamy texture. They blend into a super-smooth consistency, ideal for purees.

Best for: Hummus, purees, soups, and salads.
Ratio: Use a 1:1 ratio.

Lentils

Lentils are available in many varieties and are known for their quick cooking time and earthy flavor. Different colors of lentils will yield different textures and tastes, so choose wisely. Red and yellow lentils soften and become creamy, while brown and green lentils hold their shape better.

Best for: Soups, stews, and curries (red or yellow lentils); salads (brown or green lentils).
Ratio: Use a 1:1 ratio, adjusting cooking time accordingly.

Edamame

Shelled edamame offers a unique bite and a slightly nutty flavor profile. Its vibrant green color makes it a great substitute where visual appeal is a factor.

Best for: Salads and stir-fries.
Ratio: Substitute at a 1:1 ratio.

Black Beans

For recipes where a darker color is welcome, black beans provide a substantial, creamy texture and a distinct earthy flavor. They are a particularly good fit for chili and other Mexican-inspired dishes.

Best for: Chili, vegetarian burgers, and burritos.
Ratio: Use a 1:1 ratio.

Comparison of Chickpea Alternatives


Substitute	Best for	Flavor Profile	Texture	Cooking Time	Nutritional Notes
Cannellini Beans	Hummus, soups	Mild, nutty	Very creamy when blended, holds shape in soups	Similar to chickpeas	Good source of protein and fiber
Lentils (Red/Yellow)	Curries, creamy soups	Earthy, mild	Softens easily, thickens liquid	Very fast (15-25 mins)	High in protein and iron
Lentils (Brown/Green)	Salads, stews	Earthy, peppery	Holds shape well	Faster than chickpeas	High in protein and fiber
Great Northern Beans	Salads, stews, casseroles	Mild, slightly nutty	Firm yet creamy	Similar to chickpeas	Rich in fiber and plant-based protein
Edamame	Salads, stir-fries	Nutty, slightly sweet	Firm, distinct bite	Quick cooking	High protein, vibrant color
Black Beans	Chili, burgers	Earthy, savory	Creamy, substantial	Similar to chickpeas	High in protein and fiber
Fava Beans	Falafel, dips	Earthy, slightly bitter	Firm	Can be firm or soft depending on cooking	Good source of protein

Non-Legume Alternatives

For those with legume sensitivities or specific flavor needs, non-legume options can also be effective.

Cauliflower: For a keto-friendly, low-carb alternative, chopped cauliflower can mimic the texture of chickpeas in salads or roasted dishes.
Tahini: In hummus or creamy dips, tahini can be the star, providing a rich, savory flavor without any beans.
Butternut Squash: Roasted butternut squash offers a creamy, slightly sweet alternative, perfect for dips and purees.
Tofu: Firm or extra-firm tofu, when properly pressed and cooked, can replace chickpeas as a source of plant-based protein in stir-fries and salads.

Tips for Perfect Chickpea Swaps

Consider the texture: Does the recipe require a whole, firm bean (like in a salad) or a smooth, creamy base (like in hummus)? Choose a substitute that aligns with the desired consistency.
Match the flavor: Opt for a mild-flavored substitute like white beans for more neutral dishes. For heartier, savory dishes like curries, a more robust bean like black beans can work well.
Adjust cooking times: Be mindful that alternatives like lentils cook much faster than chickpeas. Adjust simmering or boiling times to prevent mushy results.
Flour substitutions: When replacing chickpea flour in baking or thickening, be aware that alternatives like almond flour or oat flour have different absorption rates and flavors. Adjust liquid and seasoning as needed.
Start with a 1:1 ratio: For most whole-bean substitutions, a 1:1 ratio is a good starting point. Taste and adjust seasonings as you go.

Conclusion

Rest assured, running out of chickpeas or needing to avoid them is no longer a culinary roadblock. From the creamy consistency of cannellini beans perfect for dips, to the heartiness of lentils in a warming curry, a vast array of substitutes is available. By understanding the distinct properties of each alternative, you can confidently experiment in the kitchen and create delicious meals that are just as satisfying. The world of legumes and other plant-based ingredients offers a spectrum of flavors and textures, ensuring that a simple ingredient swap can open up a new world of culinary possibilities. For more in-depth nutritional comparisons of legumes, a great resource can be found at the National Institutes of Health.

Frequently Asked Questions

White beans like cannellini or great northern beans are the most versatile substitutes for chickpeas. They have a similar mild, nutty flavor and a creamy yet firm texture that works well in most applications.

You can use cannellini beans, great northern beans, or even a purée of roasted butternut squash as a substitute for chickpeas in hummus. For a bean-free alternative, tahini itself can be the base for a rich and creamy dip.

Yes, lentils can replace chickpeas in curries and stews. For a creamy result, use red or yellow lentils, which break down during cooking. For a more structured addition, green or brown lentils hold their shape better.

For a low-carb, keto-friendly alternative to chickpeas, chopped and roasted cauliflower or diced zucchini can mimic the texture in salads and other dishes.

Yes, canned chickpeas are an excellent, convenient substitute for dried chickpeas. They are pre-cooked and ready to use, though their texture can be slightly softer. One 15-ounce can of drained and rinsed chickpeas is roughly equivalent to 1 cup of dried chickpeas.

For chickpea flour, you can use other legume flours like lentil or fava bean flour. Alternatively, gluten-free flours like almond flour or rice flour can work, but you may need to adjust the liquid due to different absorption rates.

For a salad, green peas, edamame, or firm lentils (like green or black) make great chickpea substitutes. They add a satisfying bite and can absorb dressings effectively.