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Garbanzo Beans vs. Chickpeas: Which is Healthier & Full Comparison

Name: Easy Roasted Chickpeas
Prep time: 5 min
Cook time: 40 min
Total time: 45 min
Cuisine: American
Ingredients: 1 can of chickpeas; 1 tbsp of olive oil; 1/2 tsp of salt; 1/2 tsp of paprika

Published: November 13, 2023 by Mallory Viscardi | Leave a comment

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Let's untangle a common kitchen conundrum: the difference between two ingredients that we get a lot of questions about, garbanzo beans and chickpeas. We don't want to burst any bubbles, but…they're the same thing. But don't click away just yet; there's much more to these versatile legumes than meets the eye. There is still much to understand about their nutritional value, how to use them in recipes, and seamless swaps if you don't have them in your pantry.

A Common Identity

First, garbanzo beans and chickpeas are two names for the same ingredient. The term “chickpea” is more common in American and British English, while “garbanzo,” a Spanish term, is often used in Latin American recipes. They come in two main varieties—the larger, lighter-colored Kabuli type, commonly found in U.S. supermarkets, and the smaller, darker Desi type, which is popular in Indian cuisine.

Nutritional Profile

Nutritionally, these beans are powerhouses, whatever you call them. They are packed with protein, fiber, and vital nutrients like iron, folate, and manganese. A cup of cooked chickpeas contains about 15 grams of protein and 13 grams of dietary fiber, making them an excellent choice for plant-based diets. They're also a low-glycemic food, meaning they help maintain steady blood sugar levels—a big win for health-conscious moms.

Culinary Uses

In the kitchen, chickpeas are incredibly versatile. They can be roasted for a crunchy snack (our favorite recipe for that is below), mashed into hummus, or added to soups and stews for a protein boost. In Indian cuisine, they're often used in dishes like chana masala. With its thicker skin and nuttier flavor, the Desi variety is typically used in curries and stews.

You can swap almost any bean, legume, or pulse in for chickpeas, but they have a specific texture and flavor, especially in dishes for which they are best known, like falafel and hummus. That said, you won't catch us sleeping on a finely pureed white bean hummus with roasted garlic just because we ran out of chickpeas in our pantry. Chickpeas are iconic and delicious, yes. Irreplaceable? Not always.

Brief History

Chickpeas have been a staple in human diets for thousands of years. Archaeologists have found chickpea remains in the Middle East dating back over 7,500 years. They're a key ingredient in many Mediterranean and Middle Eastern dishes, reflecting their long history in these cuisines.

Interchangeability and Substitutions

Since garbanzo beans and chickpeas are the same, they're 100% interchangeable in recipes. If you're out of chickpeas, great substitutes include cannellini beans, great northern beans, or even lentils, though these options may slightly alter the flavor and texture of your dish. If you want a bean that stays firm when cooked, you can use black beans in place of chickpeas, understanding that the aesthetic of the dish will be altered. When substituting, remember to consider the cooking time and texture differences.

Factors to Consider When Substituting

Texture: Chickpeas have a unique texture that's both creamy and firm. If you blend them down but don't commit to enough time whipping them, you may end up with a crumbly, gritty texture. Substitutes like lentils may break down more in cooking, affecting the dish's final consistency.
Flavor: Chickpeas have a mild, nutty taste. Some substitutes, like black beans, have a stronger flavor that may overshadow other ingredients.
Cooking Time: If using canned beans as a substitute, the cooking time will be similar. Refer to the dry goods packaging for dried beans or lentils and adjust cooking times accordingly.

Velvety Hummus Made From Chickpeas, Tahini, Olive Oil, And A Touch Of Spice, A Dip That Never Fails To Impress — Hummus is one of the most traditional and delicious preparations featuring chickpeas (or garbanzo beans, if that's your preferred name) as its star.
©Stocks Unlimited/Shutterstock.com

Bottom Line

Whether you call them garbanzo beans or chickpeas, these legumes are a nutritious and versatile ingredient perfect for busy moms. They offer a wealth of health benefits, and adaptability in various cuisines, and are an excellent protein source for plant-based diets. Next time you're at the store, don't hesitate to add a bag or a can (or two!) to your cart, knowing you're choosing one of the original culinary workhorses and a total nutrition powerhouse.