What is the Difference Between Chickpeas and Lentils

Chickpeas and lentils are two types of popular legumes that belong to the family Fabaceae. Both are excellent sources of protein, fiber, and many other nutrients. They are used in cuisines around the world and are cooked in various ways. However, chickpeas and lentils are not the same.

The difference between chickpeas and lentils is their appearance. Chickpeas are round, beige-colored beans with a thin film whereas lentils are smaller, and lens-shaped seeds.

CONTENTS

1. Overview and Key Difference
2. What are Chickpeas  
3. What are Lentils
4. Similarities – Chickpeas and Lentils
5. Chickpeas vs Lentils in Tabular Form
6. Summary – Chickpeas vs Lentils
7. FAQ – Chickpeas and Lentils

What are Chickpeas

Chickpeas are legumes belonging to the plant family Fabaceae, subfamily Faboideae. Chickpeas are known by various names. Some common names include gram, garbanzo, garbanzo bean, Bengal gram, and Egyptian pea. The seeds of chickpeas are high in protein, fiber, and nutrients, including iron and calcium.

Chickpeas are one of the oldest cultivated crops in the world. They have a smooth, beige to light brown outer coat and typically contain two round-shaped seeds per pod. Moreover, chickpeas have a nutty flavor and a firm texture.

Chickpeas or garbanzo are used in various types of cuisines around the world, including Indian, Middle Eastern, Mediterranean, and Latin American dishes. In Mediterranean and Middle Eastern cuisines, it is used to make hummus. Moreover, soaked and coarsely ground chickpeas are mixed with herbs and spices and then made into patties and fried falafel. In Indian cuisine, gram is used in soups, salads, and curries (especially in channa masala). In fact, India accounts for 75% of global chickpea/gram production.

There are two main varieties as desi chickpeas and kabuli chickpeas. Desi chickpeas are smaller, darker seeds with a rough coat. They are mainly grown in the Indian subcontinent. They are sometimes also called kala chanas or black chickpeas. Kabuli chickpeas are larger, lighter seeds with a smoother coat. They are commonly grown in the Mediterranean region and used in dishes like hummus and falafel. Kabuli chickpeas are the most commonly used variety in America.

Chickpeas or garbanzo are available as dried or canned. Dried chickpeas have to be presoaked for at least 3 hours before cooking. Canned chickpeas do not require additional presoaking or cooking.

What are Lentils

Lentils are small, lens-shaped legumes that belong to the botanical family Fabaceae. Like chickpeas, lentil seeds grow in pods, and each pod usually has two seeds. Lentils are sometimes also called dal (in the Indian subcontinent) and pulses. Lentils contain a high protein level but are low in fat.

There are different types of lentils flat green lentils and brown lentils are the most popular forms found in the US. They are large and fat with a mild flavor. They absorb water when cooked. Although they soften in shape and texture, they don’t completely lose their shape. They’re usually used in lentil burgers and soups.

There are also French green lentils or Puy lentils, which are smaller and rounder than flat lentils. They can maintain their crisp shape and texture when cooked. This makes them ideal for tossing in salads. They can also be mixed with other herbs or vegetables as a side dish. Black lentils, on the other hand, are the most nutritious and have a strong, earthy flavor (a bit like black beans). Red lentils and yellow lentils are smaller and milder compared to other lentil varieties. Red lentils are generally sweeter compared to yellow lentils. Both types are commonly used in Indian and Middle Eastern cuisines. Due to their lack of skin, they cook to a creamy consistency, which makes them ideal for dishes like curries.

Similarities Between Chickpeas and Lentils

1. Chickpeas and lentils are types of legumes.
2. They are a good plant-based source of protein.
3. Chickpeas and lentils are ingredients used in various cuisines worldwide.
4. Both are high in dietary fiber.
5. They can be cooked and used in soups, stews, salads, and as ingredients in dishes like hummus (chickpeas) and channa masala.

Difference Between Chickpeas and Lentils

Definition

• Chickpeas are round, beige-colored legumes that belong to the plant family Fabaceae.
• Lentils are small, lens-shaped legumes that belong to the botanical family Fabaceae.

Appearance

• Chickpeas are round, beige-colored beans.
• Lentils are lens-shaped and come in various colors, such as brown, green, red, and yellow.

Texture

• Chickpeas have a firm texture even after cooking.
• Lentils can have different textures depending on the variety. Some lentils (like red lentils) tend to break down and become creamy when cooked.

Cooking Time

• Chickpeas generally require a longer cooking time.
• Many varieties of lentils cook relatively quickly.

Calories

• Chickpeas have slightly more calories per 100 grams compared to lentils.
• Lentils have slightly less calories.

Protein

• Chickpeas have slightly less protein than lentils per 100 grams.
• Lentils have slightly more protein than chickpeas.

The following table summarizes the difference between chickpeas and lentils.

Summary – Chickpeas vs Lentils

Chickpeas and lentils are types of legumes that are high in proteins and fiber. Chickpeas are round, beige-colored beans with a thin film, while lentils are lens-shaped and come in various colors, such as brown, green, red, and yellow. Moreover, chickpeas usually require a longer cooking time than lentils. This is the summary of the difference between chickpeas and lentils.

FAQ: Chickpeas and Lentils

1. Can you substitute chickpeas for lentils?

• Yes, you can substitute chickpeas for lentils in many dishes. However, the texture and flavor will be slightly different. Chickpeas are firmer and have a nuttier taste compared to the softer, earthy flavor of lentils. In recipes like soups, stews, and salads, where texture is less important, chickpeas can often be used interchangeably with lentils.

2. Are lentils or chickpeas easier to digest?

• Lentils are generally easier to digest compared to chickpeas. This is because lentils have a lower fiber content and a softer texture that breaks down more easily during digestion. Chickpeas, on the other hand, have a firmer texture and higher fiber content. Therefore, they may be more difficult to digest, especially if they are not cooked thoroughly.

3. Are lentils or chickpeas high in carbs?

• Both lentils and chickpeas are moderately high in carbohydrates. In general, chickpeas tend to have a slightly higher carbohydrate level than lentils. So, you should try to avoid chickpeas and lentils when you’re on a low-carb diet.

4. Do chickpeas spike blood sugar?

• Chickpeas have a moderate impact on blood sugar levels due to their relatively low glycemic index (GI). They are complex carbohydrates with a good amount of fiber, which helps in slowing down digestion and glucose absorption.

5. What is the healthiest way to eat chickpeas?

• The healthiest way to eat chickpeas is to prepare them by boiling or roasting them without excessive added fats or salt. You can enjoy chickpeas in salads, soups, or as a snack when seasoned lightly with herbs and spices for added flavor.

Reference:

1. “What Are Lentils?” Food Network Kitchen.
2. “Chickpeas (Garbanzo Beans).” The Nutrition Source. Harvard T.H. Chan.

Image Courtesy:

1. “Chick Peas in Close-up Shot” (CC0) via Pexels
2. “3 types of lentil” By User:Justinc – File:3_types_of_lentil.jpg (CC BY-SA 2.5) via Commons Wikimedia

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