Closest Relatives to Chickpeas for Cooking
When seeking a replacement for chickpeas, also known as garbanzo beans, the best options will mimic their specific qualities for a particular dish. The most direct substitutes come from the legume family, but selecting the right one depends on whether you're focusing on a creamy texture for purees or a firm bite for salads.
The All-Around Best Chickpea Substitutes
For many recipes, you need a substitute that is versatile and won't overpower the other ingredients. These legumes are often the top choices for mimicking the role of chickpeas in a wide array of dishes.
- Cannellini Beans: Often called white kidney beans, cannellini beans are a top contender for their mild, slightly nutty flavor and creamy texture. They are especially useful for pureed dishes like hummus, offering a similarly smooth result, and can also be used in soups and salads where a softer bean is preferred.
- Great Northern Beans: Similar to cannellini beans, Great Northern beans have a mild, earthy taste and creamy texture. They hold their shape well when cooked, making them an excellent choice for salads, stews, and dips.
- Navy Beans: These small, mild-tasting white beans become very creamy when cooked, making them a great substitute in thick soups, stews, or for pureeing.
For a Different Texture or Flavor Profile
Sometimes, a perfect substitute means finding a legume that performs the same function but with a slightly different character. These options provide variety while maintaining the integrity of the dish.
- Lentils: Both brown and green lentils can stand in for chickpeas, particularly in salads and curries. They cook faster than chickpeas and provide a slightly different, earthy flavor. When cooked until tender, they have a soft texture that works well in stews and casseroles.
- Fava Beans: Also known as broad beans, fava beans have a unique, slightly bitter flavor and a firmer texture than chickpeas when cooked. They are a great alternative for falafel mixes or for adding a different bite to salads.
- Black-eyed Peas: These legumes have a mild, earthy flavor and a tender texture when cooked. They can be used in salads and stews for a slightly different taste and appearance, and some find their flavor to be very similar to chickpeas.
A Comparison of Chickpea Alternatives
Choosing the right substitute often depends on the recipe's requirements. This table breaks down how different legumes stack up against chickpeas for common uses.
| Feature | Chickpeas | Cannellini Beans | Lentils | Black Beans | Fava Beans |
|---|---|---|---|---|---|
| Primary Uses | Hummus, salads, curries, falafel, roasting | Hummus, soups, dips, stews | Soups, curries, salads, stews | Tacos, salads, stews, veggie burgers | Salads, falafel, dips |
| Flavor Profile | Mild, nutty, earthy | Mild, slightly nutty | Earthy, mildly peppery | Rich, earthy | Distinctive, slightly bitter |
| Cooked Texture | Firm, slightly grainy | Creamy, soft | Soft (cooks faster) | Creamy interior, firm skin | Firm |
| Best for Purees | Excellent (Hummus) | Excellent (Hummus, Dips) | Good (Soups) | Good (Refried Beans) | Fair (Require peeling) |
| Best for Salads | Excellent (Hold shape) | Excellent (Hold shape) | Good (Green lentils hold best) | Excellent (Hold shape) | Excellent (Hold shape) |
Using Aquafaba as a By-product Alternative
Beyond the legumes themselves, the liquid from canned or cooked chickpeas—known as aquafaba—can be a powerful substitute for certain culinary functions. Aquafaba can be whipped to a meringue-like consistency, making it a valuable vegan alternative to egg whites in baking and other recipes. While it won't replace the solid beans, it is a crucial by-product for plant-based cooking. You can easily make aquafaba at home by boiling dried chickpeas and reserving the liquid.
Conclusion
Ultimately, what is closest to chickpeas depends on the specific culinary need. For a like-for-like substitution in pureed dishes like hummus, creamy white beans such as cannellini or Great Northern are the clear winners. For salads and curries, lentils offer a quicker cooking time and different flavor profile, while fava beans provide a firmer bite. By understanding the unique qualities of each alternative, home cooks can successfully and creatively replace chickpeas in nearly any recipe while achieving a delicious and satisfying result. For more detail on chickpea varieties and their origins, see the article on Wikipedia.
What is the closest chickpea substitute for hummus?
- Cannellini Beans: With their mild, nutty flavor and exceptionally creamy texture, cannellini beans are the best substitute for creating a smooth and delicious hummus without chickpeas.
Can I use lentils instead of chickpeas in a curry?
- Yes, lentils are a great substitute for chickpeas in a curry. They cook faster and absorb the spices well, adding a different but equally delicious and hearty texture to the dish.
Which bean is closest to chickpeas in texture for a salad?
- Great Northern Beans and Black Beans: Both options offer a firm texture that holds up well in salads, similar to chickpeas. Great Northern beans are milder, while black beans have a richer, earthier flavor.
What is closest to chickpeas for roasting?
- Fava Beans and Roasted Edamame: Fava beans can be roasted for a firm, crunchy texture, though with a different flavor profile. Roasted edamame also provides a similar satisfying crunch and nutty taste.
Is there a gluten-free grain that can substitute chickpeas?
- Quinoa is a gluten-free grain that can be a good substitute for chickpeas in some dishes, particularly salads and bowls. It provides a nutty flavor and satisfying texture, though it will not replicate the role of chickpeas in recipes like falafel or hummus.
Can I use chickpea flour substitutes?
- Yes, you can use other legume flours, such as lentil, fava bean, or soy flour, as a substitute for chickpea flour in baking. However, each will have a distinct flavor profile.
What's a good low-carb alternative to chickpeas?
- Chopped cauliflower or diced zucchini: These vegetables can mimic the texture of chickpeas in some recipes while offering a much lower carbohydrate content.
