Substitutions
A firm, round legume with a nutty flavour and a slightly grainy interior, sold dried or cooked in tins. It holds its shape through long cooking better than most beans.
What it does in a recipe: Sturdy plant protein that stays intact in a stew and purées smooth when you want it to. Pick the swap that covers that job — the ratios below are written so you can act on them without doing any arithmetic.
Also called: Garbanzo beans, Ceci
Quick answer
Cannellini or great northern beans
one 15 oz can chickpeas = one 15 oz can cannellini beans, drainedAll substitutes, best first
one 15 oz can chickpeas = one 15 oz can cannellini beans, drainedWhite beans are close in size and protein content and hold their shape reasonably well, so they slot into a stew or salad without changing the structure of the dish.
Trade-offCreamier and softer, so they break down faster in a long simmer and will not give you the same firm bite in a salad.
one 15 oz can chickpeas = one 15 oz can butter beans, drainedLarge, starchy and mild, butter beans purée beautifully and carry dressing well, covering both the salad and the dip uses chickpeas are put to.
Trade-offMuch softer and more fragile — they will collapse if stirred hard, and a butter bean hummus is silkier but less nutty.
one 15 oz can chickpeas (about 1.5 cups) = 1.5 cups cooked brown lentilsSimilar protein and fibre, and firm-cooking lentils hold their shape well enough to stand in wherever the chickpeas were a savoury bulk ingredient rather than a visual one.
Trade-offMuch smaller and earthier, and they will not work in a dish that wants distinct round beans.
one 15 oz can chickpeas = 8 oz firm tofu, pressed and cubedComparable protein in a piece that holds its shape in sauce, which covers the nutritional job even though the flavour is neutral rather than nutty.
Trade-offNo starch, so it will not thicken a stew the way chickpeas do, and the texture is quite different.
Allergen checkIntroduces soy where chickpeas had none. Anyone with a soy allergy should stay with a legume; check the packaging on flavoured tofu, and treat a serious allergy as a medical matter.
The liquid in the tin is aquafaba, and it whips like egg white. If a recipe elsewhere calls for it, drain the chickpeas over a jug rather than the sink.
At a glance
| Category | Proteins |
|---|---|
| Job in a recipe | Sturdy plant protein that stays intact in a stew and purées smooth when you want it to |
| Suits | Vegan, Vegetarian, Gluten-free, Dairy-free, Egg-free, Nut-free, Soy-free |
| Swaps available for | Dairy-freeEgg-freeGluten-freeNut-freeSoy-freeVeganVegetarian |
| Number of substitutes | 4 |
Related
Cooking around an allergy? Diet tags here describe the ingredient itself, not any particular brand. Processed products change formulation without notice and shared production lines are common, so read the label on everything you use. A severe allergy is a medical matter — confirm with the manufacturer or your clinician rather than relying on a substitution chart.