6 Alternatives to Garbanzo Beans

Garbanzo beans, often known as chickpeas, are a pantry staple that may be used in a number of cuisines. So it might be irritating when you’re looking over a recipe and realize you’re missing one of the vital elements.

Chickpeas were initially farmed in the Neolithic era in the Middle East before spreading across Europe and Asia. They are now a common ingredient in cuisines spanning from France to India. Chickpeas are so flexible that they may be used in stews, flour, or even as a coffee substitute. They’re packed in protein, fiber, iron, and other minerals, so they’re a great option for a healthy dinner.

Fortunately, there are a variety of different beans that are similar to garbanzo beans and may be used as a substitute in a variety of dishes.

Have a look at them down below.

1. Black Beans

Although chickpeas are popular in the Middle East and South Asia, black beans form the foundation of Hispanic and Caribbean cuisine. Turtle beans are another name for them. Since they are tiny, silky, and black, black beans are distinct from garbanzo beans. They do, however, have comparable taste profiles and sensations.

Black beans have a mild, earthy flavor similar to chickpeas, so you can use them in stews and other meals much like chickpeas, but you will notice a tiny difference. Since they both have soft textures, you can ground up black beans to create a dip or combine chickpeas to produce hummus. Because of their reduced carbohydrate content, black beans are a better option if you are managing your carbohydrate consumption.

2. Cannellini Beans

Cannellini beans are often used in Italian soups and stews, including the world-famous minestrone. Because of their comparable flavor and texture to garbanzo beans, they make a great alternative. Because of their light hue, they even seem identical, however cannellini beans are somewhat bigger.

Cannellini beans may be blended to produce a dip, but it will not taste like regular hummus. They also have a neutral flavor and absorb sauces and spices well, so you can substitute them for chickpeas in soups, stews, curries, and other dishes. Lastly, cannellini beans are abundant in nutrients, with 17 grams of protein per cup. If you were a vegetarian who relied on chickpeas to increase your protein intake, cannellini beans are an excellent option.

3. Green Peas

Green peas are a kind of green legume that grows in pods. They are widely used throughout Europe and North America. While technically a fruit, peas are often categorized as a vegetable and are abundant in nutrients.

When paired with meat or fish, green peas make an excellent side dish. You may also add them to soups to thicken them and add taste and texture. Green peas are also simple to prepare since they are accessible in a variety of forms, from canned to frozen, and are readily available even when garbanzo beans are not. Nevertheless, their flavor and texture are significantly different, so you cannot substitute green peas for chickpeas in all situations.

4. Lentils

Lentils are a centuries-old pulse that has been cultivated for thousands of years. They’re popular in Mediterranean, Middle Eastern, and South Asian cooking. Why not use an item that the ancients were already utilizing as a complement and alternative for garbanzo beans?

Lentils come in a variety of colors, including green, red, and yellow. They are abundant in nutrients and incredibly adaptable, so you can use them for garbanzo beans in salads, soups, stews, egg dishes, and other foods. Lentils, on the other hand, need more time to prepare since they may take up to 40 minutes to cook and some must be soaked overnight. You should also be aware of the various variations, since some arrive already spiced.

5. Soybeans

Soybeans, which are dried fruits of the soy plant, are a mainstay of Southeast and East Asian cuisine and are equally as versatile as garbanzo beans. They’re a popular vegetarian component that may be used to produce tofu and tempeh.

Soybeans, like garbanzo beans, are rich in protein and may help you meet your protein requirements if you are a vegetarian. They work well as a replacement in soups and salads. Nevertheless, soybeans cannot be used to produce dips or hummus. There have also been recent health issues with soybeans, so see your doctor if you are concerned.

6. Nuts

You probably don’t consider nuts to be a credible substitute for beans. Nuts, on the other hand, are abundant in protein and other nutrients. They have a similar texture to chickpeas when mixed, but a considerably stronger taste.

The kind of nut that may be used in lieu of garbanzo beans depending on the recipe. Cashews, for example, are a frequent element in curries and sauces. Hazelnuts and peanuts readily combine to make dips and spreads. But, nuts are significantly more costly than chickpeas, so if you purchase the same amount of both, you may be surprised by your shopping expenditure! Several individuals are allergic to nuts as well.

Even if you don’t have garbanzo beans on hand, these pantry items may help you produce great, satisfying meals.