Chickpeas are a common ingredient in soups, salads, curries, and dips, but if you need a substitute for chickpeas, there are plenty of options to choose from. The best swap depends on the dish and the role chickpeas play, whether it’s adding texture, protein, or bulk. Below are practical alternatives to use in a variety of recipes.
Alternatives for Chickpeas in Soups and Stews
Chickpeas add creaminess and substance to soups and stews, but several other ingredients can work just as well:
• White Beans: Cannellini or navy beans are soft and mild, making them a seamless replacement in soups.
• Lentils: Lentils cook faster than chickpeas and bring a slightly earthy flavor. Green or brown lentils are ideal for hearty soups.
• Potatoes or Squash: For a non-legume option, diced potatoes or chunks of squash add bulk and soak up flavors beautifully.
Swaps for Chickpeas in Salads
In salads, chickpeas offer a satisfying bite. If you’re looking for a similar texture, these options are great:
• Edamame: These green soybeans add a fresh flavor and a bit of crunch to your salad.
• Kidney Beans: Kidney beans are about the same size and have a mild taste that blends well in salads.
• Roasted Cauliflower: Roasted cauliflower florets are a creative alternative, adding a hearty texture and unique flavor.
Replacing Chickpeas in Dips
Hummus may be the most popular chickpea-based dish, but you can make a creamy, flavorful dip with these substitutes:
• White Beans: Smooth and neutral, white beans are a fantastic base. Blend them with garlic, lemon, and tahini for a result close to traditional hummus.
• Roasted Eggplant: Eggplant creates a rich, smoky dip. While different from chickpeas, it pairs well with similar seasonings.
• Lentils: Cooked red or yellow lentils create a creamy texture and absorb flavors beautifully. Season them with lemon, garlic, and tahini for a hummus-like dip.
Substitutes for Chickpeas in Curries and Stir-Fries
Chickpeas hold up well in hot dishes, so replacements should do the same. Here are some ideas:
• Black Beans or Kidney Beans: These options are hearty and absorb spices effectively, making them great for curries.
• Firm Tofu: Cubed firm tofu is a protein-rich alternative that works especially well in saucy curries or stir-fries.
• Sweet Potatoes: Diced sweet potatoes bring a tender texture and a touch of natural sweetness that complements curry spices.
What to Use If Protein Is a Priority
Chickpeas are often chosen for their plant-based protein, so if maintaining protein content is important, here are a few great alternatives:
• Legumes: Lentils, black beans, and kidney beans are all high in protein and work well in soups, stews, and curries. Lentils are especially easy to prepare and cook quickly.
• Soy-Based Options: Tofu and edamame are excellent protein sources. Tofu is versatile in curries, stir-fries, or blended dips, while edamame can be added to salads or served as a side.
• Tempeh: This fermented soy product is firm, protein-packed, and works in stir-fries, salads, or even crumbled into other dishes.
• Seitan: Made from wheat gluten, seitan is dense and chewy, making it a great choice for recipes where texture is key.
Wrapping Up: Finding Alternatives to Chickpeas
Chickpeas may be a staple in many dishes, but they’re far from irreplaceable. Depending on your needs, options like white beans, lentils, tofu, and roasted vegetables can step in to replicate texture, flavor, or protein content. Whether you’re making soups, salads, curries, or dips, these swaps ensure your recipes stay satisfying and delicious.
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