Legumes, including beans, lentils, peas, and chickpeas, are a staple in many diets worldwide, packed with protein, fiber, and various vitamins and minerals. For those following a low-carb or ketogenic diet, the high carbohydrate content of legumes can be a concern. This article explores various low-carb alternatives to chickpeas and other legumes, providing options to maintain a healthy and satisfying diet while adhering to a ketogenic lifestyle.
Understanding Legumes and Carbohydrates
Legumes are a family of plants that produce pods with seeds inside, encompassing beans, lentils, peas, and chickpeas. They are known for their high protein content, making them a popular choice among vegetarians and vegans. However, most legumes can be problematic for those following a low-carb or ketogenic diet. These diets aim to reduce carbohydrate intake, forcing the body to use fat as its primary energy source, keeping blood sugar levels stable, and naturally suppressing appetite.
Not All Legumes Are High in Carbs
It's worth noting that not all legumes are high in carbohydrates. Some legumes are relatively low in carbs, including green peas, sugar snap peas, green beans, lupin beans, peanuts, and certain types of soybeans. However, while peanuts are low in carbs, peanut butter can be high in carbs due to added sugars and may not be suitable for everyone. In such cases, always opt for plain, unsweetened peanut butter. Alternatively, you can opt for nut and seed butter, or coconut butter, also known as coconut manna. Soybeans, while low in carbs, are known endocrine disruptors and are still not that low in carbs.
The Goal: Finding Suitable Replacements
When it comes to finding low-carb alternatives to legumes, it's important to understand that the goal isn't necessarily to find a direct one-to-one replacement for a specific legume. Instead, the focus is on finding ingredients that can fulfill a similar role in a recipe or meal.
Low-Carb Chickpea Alternatives
Cauliflower
Cauliflower is one of the best low-carb vegetables. A perfect example of using cauliflower as a chickpea substitute is in the creation of low-carb hummus. Traditional hummus is made with chickpeas, a high-carb legume. However, when you substitute chickpeas with cauliflower and blend with tahini, garlic, and lemon juice, the result is a delicious, creamy spread that closely mimics the texture and flavor of traditional hummus. Many people find that in the context of a dish like this, they can't even tell that legumes have been swapped out for a low-carb alternative.
Read also: Easy Low-Carb Cheese Crackers
Keto Hummus Recipe with Cauliflower
This keto hummus recipe is authentic, rich, and creamy and made entirely with cauliflower.
Ingredients:
- Cauliflower florets
- Tahini
- Extra virgin olive oil
- Garlic
- Lemon juice
- Sea salt
- Smoked paprika
- Cumin
- Water
Instructions:
- Prepare the cauliflower by steaming, microwaving, or roasting the florets until tender.
- Combine the tahini and olive oil in a food processor or high-speed blender and blend until smooth.
- Add the cauliflower, garlic, lemon juice, salt, smoked paprika, cumin, and water, and blend until just combined.
- Taste the hummus and add more salt if needed. For a smoother hummus, continue blending or add extra water as needed.
- Transfer your cauliflower hummus into a serving dish and serve immediately.
Roasting cauliflower
Preheat the oven to 200C/400F. Line a baking dish with parchment paper. In a mixing bowl, toss the cauliflower florets with oil, salt, and pepper. Roast the cauliflower for 20-22 minutes until golden brown.
Steaming cauliflower
Place a steam basket in a large wok or saucepan. Fill the saucepan with one inch of water or until it covers the base of the basket. Add the cauliflower and turn to medium heat.
Microwaving cauliflower
Place the cauliflower florets in a microwave-safe bowl and cover them with plastic wrap.
Zucchini
Zucchini can be chopped into small pieces and used in recipes in place of peas. Zucchini is also a fantastic option for making low-carb, legume-free hummus that's high in electrolytes, low in carbs, and calories.
Read also: Keto Calorie Counting: A Detailed Guide
Macadamia Nuts
Did you know that macadamia nuts are a fantastic option to use when making hummus? It's so good, you won't even know there are no chickpeas. Apart from being a fantastic source of monounsaturated fats, macadamia nuts are also the lowest carb nut that's lowest in anti-nutrients, and lowest in omega-6 fats. Ideally, use raw macadamia nuts as they will taste more neutral compared to roasted nuts.
Lupini Beans
Lupini beans, also known as lupin beans, are a nutrient-dense legume with only 1 gram of net carbs per half-cup serving. You can also use lupini beans to make low-carb hummus, which is honestly a way better choice than cauliflower when it comes to keto hummus alternatives.
Other Low-Carb Alternatives
- Sugar snap peas: Sugar snap peas are relatively low in carbs and high in vitamin C. They are perfect for stir-fries and quick meals.
- Chopped Nuts: For a crunchy texture similar to cooked lentils, chopped nuts such as almonds or walnuts can be used. They also add healthy fats to the dish. These can mimic the texture of cooked lentils and are a great source of plant-based protein and magnesium, an electrolyte that is particularly important when you go low-carb.
- Hemp Hearts: These can mimic the texture of cooked lentils and are a great source of plant-based protein and magnesium, an electrolyte that is particularly important when you go low-carb.
- Edamame: Young soybeans, or edamame, are lower in carbs than most beans and can be used in a variety of dishes. Just like fermented soy products, edamame can be enjoyed in moderation. Edamame beans can be used in place of beans in dishes like chili or burritos.
- Eggplant: Eggplants, also known as aubergines, are a great option for stews and curries. Although their texture is different to beans, they can absorb the flavors of the dish and make it just as satisfying. Quick & Easy Baba Ganoush is traditionally made with eggplant.
- Green beans: Green beans are a fantastic low-carb option.
Less Ideal Alternatives
The following options are low in carbs, however, they are included in the "less ideal" list due to their overall nutritional profile and potential health effects.
- Black Soybeans: While most soy products are high in carbs, black soybeans are an exception. They can be used as a direct substitute for black or pinto beans in most recipes.
- Seitan: Seitan, while not suitable for those with gluten intolerance, is a high-protein, low-carb alternative to soybeans.
Low-Carb Baking with Alternative Flours
When following a ketogenic diet, traditional baking ingredients like all-purpose flour are off-limits due to their high carbohydrate content. Fortunately, several low-carb flour alternatives can be used to create delicious keto-friendly baked goods.
Almond Flour
Almond flour is one of the best grain-free alternatives to regular flour. A 1/4 cup of almond flour contains 160 calories, 14 grams of fat, 6 grams of protein, and just 2 grams of net carbs, making it one of the best keto flour alternatives. The typical almond flour is made from almonds that are blanched (boiled in water to remove the skins) and ground into a fine flour. Almond flour is available in supermarkets and grocery stores, but you can find it for the lowest price when you buy it in bulk online. Make sure you purchase the finest blanched almond flour that has no darker specks of skin. With that being said, there is a place for more coarsely ground almonds as well.
Read also: Magnesium Supplements for Keto
There is no suggested measurement ratio for all-purpose flour and almond flour. This is partly because every brand of almond flour is slightly different. Resist the urge to thin out low-carb batters, as you may end up with a soggy mess. Always allow keto-friendly baked goods to sit and cool completely. Since almond flour can become rancid fast, it is best to put it in the fridge or freezer after opening. The only problem with using almond flour is that it is easy to overdo it. A cup of almond flour, for example, consists of about 90 almonds â an amount that someone would rarely eat in one sitting.
Almond flour is not the same as almond meal. If you are running low on almond flour for baked goods like muffins and cookies, then simply throw some almonds in a food processor, make some almond meal, and use it to replace the blanched almond flour. Do the same thing with almond meal that you do with almond flour.
Coconut Flour
Coconut flour is made from dehydrated coconut meat after most its fat has been extracted to produce coconut oil. Each 1/4 cup of coconut flour contains 120 calories, 3 g of fat, 4 g of protein, 16 g of carbohydrates, 10 g of fiber, and 6 g of net carbs. Just like in the case of almond flour and almond meal, coconut flour cannot be directly substituted in your old recipes. Batters will tend to thicken after they have sat for a few minutes. If you are making a low-carb keto waffle, for example, make sure you allow the batter to stand and thicken for a couple of minutes. When combining almond flour and coconut flour together, the best ratio is 3:1 almond flour to coconut flour. By combining these low-carb flours, you can closely mirror all-purpose flour without the need for additional eggs. Since coconut flour absorbs moisture like a sponge, itâs important to keep it in an airtight sealed bag or container. If you donât like the taste of coconut, you may still want to try baking with coconut flour because the taste can easily be masked by other strong flavors. In sweet baked goods, for example, vanilla, chocolate, and cocoa powder help mask the coconut taste.
Nut Flours
You can grind almost any nut to obtain a flour-like consistency and use it to reduce the carb content of your recipes. Walnut meal, for example, can be used in many recipes that call for almond flour. Other nut flours that you can experiment with are hazelnut meal, pecan meal, macadamia nut meal, and pistachio meal. An important caveat, however, is that it is much harder to find recipes using these nut flours. Store them in the same way that you would for almond flour and almond meal.
Flax Meal
Flax meal is also known as ground flax, ground flaxseeds, or linseed. Due to its earthy taste, flax meal is perfect for making keto-friendly bread, muffins, cookies, nutty cakes, and scones. By simply putting some water on the flaxseeds and letting them swell, they acquire egg-like properties. Flax meal and flaxseeds can become rancid very quickly, so it is best to store them in the fridge before and after opening. Although they have similar fatty acid content and health benefits, golden flaxseeds are known as the better tasting flaxseed.
Sunflower Seed Meal and Pumpkin Seed Meal
Sunflower seed meal and pumpkin seed meal are ideal options for those who are allergic to any of the nut flours we mentioned above. Replace almond flour/meal with the same amount of sunflower seed or pumpkin seed meal. If you are trying to avoid coconut, then use more flour and less liquid than the recipe calls for. The downside of these flour alternatives is that they are a bit more expensive than the more popular low-carb flours and much harder to find.
Other Bean Flours and Sesame Flour
There are many different types of bean flour that you can try. Sesame seed flour is a great alternative to all-purpose flour. It tastes great in both sweet and savory recipes and is especially good for making keto bread. By using sesame flour with psyllium powder, you can make your favorite baked goods more light and fluffy. As with the flour alternatives that we looked at earlier in this article, make sure you are mindful of the net carbs that these lesser-known flours contain.
Other Important Ingredients
Using the right flour is the key to becoming a successful keto baker and chef, but there are a couple of other ingredients that are equally important as well. Psyllium husk is typically used medicinally as a colon cleanser, but in the kitchen, it is a thickener that helps the recipes bind together. For this reason, psyllium husk powder is an essential ingredient for making low-carb bread, cakes, and pies. Keep the psyllium in the container that it comes in, and store it in a cool, dry place.
Chickpea Tofu Alternative
Skip to the Printable RecipeThis ONE ingredient high-protein chickpea tofu is NOT like the others! Using the traditional soy tofu making method, this process takes away excess starch to make a bouncy, low carb tofu alternative that really feels and acts like soy tofu. Please note, this is not like Burmese Tofu (aka Shan Tofu or Yellow Tofu) which is made in a polenta-like style with whole chickpeas or chickpea flour.
Freshly made high-protein chickpea tofu is very similar to regular soy extra firm tofu but with an even better chickpea savory flavour! You can really use it just like regular soy tofu. It wonât fall apart if you boil or braise it gently. If you are allergic to soy or the people you are cooking for are, this is a great alternative so that you can still make tofu recipes without any soy! Personally, I eat a lot of soy but I believe itâs good to have variety when it comes to plant-based protein sources.
Making tofu with chickpeas is a lot like making regular soy tofu. However, since there is more starch in peas, there is one extra (but easy) step to remove the starch.
Ingredients
- Whole dried chickpeas
- Water
- Lemon juice or vinegar diluted in room temperature water (optional)
- Food grade gypsum (optional)
Instructions
- Soak whole dried chickpeas in plenty of cold water (at least 3 times the volume of peas) and let them rehydrate overnight in the fridge. The next day, the chickpeas will have doubled in size. Drain the soaking water. Then rinse the peas to get rid of loosened starch and drain once more.
- Depending on the size of your blender, you may need to do this step in two batches. Combine the chickpeas peas with double their volume of water (no need to be exact) and blend for 30 seconds on high in your Vitamix or other high speed blender. If you are using a conventional blender, you may need to blend for 2 minutes or longer until the puree appears smooth. The fibrous pulp should be quite fine and white with no obvious chunks of chickpeas peas in it.
- Let the milk rest in the bowl for 60 â 90 minutes. Afterwards, you can gently scoop the milk into your cooking pot. Be gentle and try not to disturb the starch layer at the bottom. When you get near the end of the milk, you may see loose starch in it. Just leave these tailings behind.
- Then, over medium-high heat, cook the raw chickpea milk until it comes to a simmer. Like soy milk, a film can form easily around the sides and bottom of the pot so stir regularly. But unlike soy milk, chickpea milk starts to curdle as it approaches that simmer!
- After the 10 minutes, turn off the heat, and let the curds and whey cool for a while. If your tofu press is plastic like mine, you may not want to put super hot curds in it right away.
- Use a slotted spoon to transfer the curds into a cloth-lined tofu mold. Or to make it a bit easier and less messy, you might set up a mesh sieve lined with fine cheesecloth over a bowl. When enough whey has drained, it will be easier to transfer the curds into your tofu press. Gently arrange the curds they they sit evenly in the mold. If using my preferred tofu mold, just twist the knob until it stops; do not force it. Pour off excess water using the vents. Please in fridge to cool overnight. If using weights, use about 5 lbs of weight, pour off excess water and place in fridge.
If chickpea milk did not coagulate as expected. The next thing to try is to add a coagulant. You probably have some kind of acid in the kitchen such as lemon juice or vinegar. These add a flavour to the tofu so itâs not my first choice, but it might be all you have on hand so give it a try! Use 2 tsp of lemon juice or vinegar diluted in 1/2 cup of room temperature water and stir it into the simmering chickpea milk. Turn off the heat, cover and wait 15 minutes. My preferred method is using food grade gypsum. If you happen to have calcium sulphate (food-grade gypsum) on hand from your other tofu-making adventures, mix up 1 1/2 tsp with 1/2 cup of room temperature water and stir that into the simmering chickpea milk. Turn off the heat, cover and see what you get after 15 minutes.
Vegan Chickpea Recipes
Vegan or otherwise chickpeas aka garbanzo beans are definitely a superfood of plant based protein. We've compiled over 20+ healthy, easy vegan chickpea based lunch, dinner and a few desserts recipes too.
Vegan Chickpea Tikka Masala
This one pot Vegan Chickpea Tikka Masala is ready in just 30 minutes.
Gluten free, vegan sweet potato and lentil soup
Gluten free, vegan sweet potato and lentil soup is a healthy and tasty meal that will satisfy both your hunger and your tastebuds. This delicious vegetable soup is smooth and filling as well as simple to make.
Vegan Chickpea Meatballs
These gluten-free and vegan Buffalo Chickpea Meatballs are the perfect party appetizer!
Chickpea Meatloaf
Chickpea meatloaf is "meaty" (although meatless) and flavourful, with an incredible smoky maple glaze that will have you salivating for more. It makes a great option for a vegetarian or vegan main course on holidays or any other day!
Dessert Hummus
Insanely delicious Dessert Hummus that's full of the cinnamon & cookie dough flavour of Snickerdoodles.
Roasted Tomato Chickpea Soup
This Roasted Tomato Chickpea Soup is the perfect soup to warm you on chilly nights! Perfect lazy weeknight dinner when you're craving something satisfying but quick.
Vegan Chickpea Nuggets
An easy and healthy meatless nugget that the kids will love! Gluten-free & Vegan Chickpea Nuggets that are top 8 allergy-free, grain-free, and have a secret dose of veggies too!
Vegan Chickpea Rancheros
Vegan Chickpea Rancheros is deliciously fun way to start the day!
Gluten-Free Vegan Cornbread
All The Delicious Moist, Sweet And Buttery Flavor You Love. This Gluten-Free Vegan Cornbread Is Sweet, Moist & Buttery. A Southern Classic With A Twist. We Used Chickpea Flour For A Nice Protein Kick.
Addressing Common Concerns
Digestive Issues
Beans definitely have a reputation; let's me honest, beans can make you gassy. This is a sad fact but please don't let that put you off on including these in your weekly meal planning. Outside of gassy digestive distress, that's really the only con.
Tips to Reduce Gas
- Use can beans. The canning process helps to break down some of the carbohydrates that cause the gas in the first place
- Buy a digestive aid like Beano.
tags: #keto #chickpea #substitute