Out of Chickpeas? Try These 5 Easy Swaps
Chickpeas (also called garbanzo beans) are round, protein-rich legumes with a nutty flavour and firm texture. Used across global cuisines — from hummus to curries to salads.
⚡ Quick Answer (30 sec read)
Use Cannellini beans instead. Use 1:1 ratio. Creamier and softer. Works in soups, stews, and salads.
✅ 5 Tested Chickpeas Substitutes (With Exact Ratios)
1. Cannellini beans
CookingUse 1:1 ratio. Creamier and softer. Works in soups, stews, and salads.
2. Butter beans (lima beans)
CookingUse 1:1 ratio. Larger and butterier in texture. Good in stews and curries.
3. Black beans
CookingUse 1:1 ratio. Earthier and darker. Works well in tacos, burritos, and salads.
4. Green lentils
CookingUse 1:1 ratio by volume. Different texture — softer — but high protein. Works in curries and soups.
5. Edamame (shelled)
CookingUse 1:1 ratio. Fresher, slightly sweeter flavour. Good in salads, wraps and stir-fries.
Using a Chickpeas substitute? Plan the full recipe.
Free meal planner with ingredient tracking — no card needed
Tips for Substituting Chickpeas
Canned chickpeas are fully cooked — rinse before using. Dried chickpeas must soak overnight and cook for 1-2 hours. For hummus, white beans (cannellini) are the best substitute. In curries and stews, most dense legumes make fine 1:1 swaps.
What NOT to Do When Substituting Chickpeas
- Don't use the same amount without checking the ratio - some substitutes are stronger or weaker than chickpeas.
- Don't substitute in recipes where chickpeas is the star ingredient - the difference will be too noticeable.
- Don't combine multiple substitutes at once - pick one and adjust from there.
Quick Substitution Ratios
| Substitute | Amount for 1 cup Chickpeas | Best For |
|---|---|---|
| Cannellini beans | Use 1:1 ratio | cooking |
| Butter beans (lima beans) | Use 1:1 ratio | cooking |
| Black beans | Use 1:1 ratio | cooking |
| Green lentils | Use 1:1 ratio by volume | cooking |
Safety Tips
- 1.Always check for allergies - if someone is allergic to chickpeas, they may also react to certain substitutes like nut-based alternatives.
- 2.When baking, substitutes can affect rising and texture. Test with a small batch first if making for an important occasion.
- 3.Check expiration dates on substitutes - using fresh ingredients ensures the best flavor and food safety.
Frequently Asked Questions
Can I substitute lentils for chickpeas in curry?
Yes. Red lentils break down into a thicker sauce, while green or brown lentils hold their shape more like chickpeas. Use 1:1 by volume.
What is the best chickpea substitute for hummus?
Cannellini (white) beans are the closest match — they blend smoothly and are mild in flavour. Butter beans also work well.
Related Ingredient Substitutes
Found your swap? Track macros for the full dish.
CookChook's free meal planner lets you log ingredients, track calories & macros, and plan every meal — even when you're improvising with substitutes.