Chickpeas vs Lentils

Chickpeas vs lentils, Nutrition can feel overwhelming with the variety of foods available. As you become more intentional with your food choices, you may start to notice options you never considered before.

If you've already explored the difference between beans and legumes, you're ready for the next step: understanding the differences between types of legumes specifically, chickpeas and lentils.

Let’s take a closer look at how these two legumes compare.

Class and Variety

Chickpeas and lentils are both part of the legume family, but they differ in variety and culinary use. Chickpeas are commonly found in two varieties: desi (also known as Bengal gram) and kabuli, the larger, cream-coloured type most familiar in North America.

Lentils, on the other hand, offer a wider range of types, including red, yellow, green, brown, and black. Each variety has slightly different cooking times, textures, and flavours.

Taste and Flavour Profile

Chickpeas have a mild, slightly nutty taste and a firm texture, making them an excellent base for absorbing other flavours. They’re used in everything from creamy hummus to boldly spiced chana masala recipes.

Lentils vary more in taste. Red and yellow lentils tend to be mild and earthy, while green, brown, and black lentils have a deeper, nuttier flavour. Their versatility allows them to complement both hearty dishes like stews and lighter fare such as fresh salads.

Nutritional Comparison

Chickpeas are higher in total carbohydrates and contain more fat than lentils. They are also an excellent protein source.

Lentils are high in protein, low in fat, and a rich source of polyphenols—compounds that have anti-inflammatory and brain-protective effects.

Both chickpeas and lentils are nutrient-dense foods that support a balanced diet.

Key Health Benefits

Protein: Essential for building and repairing muscle tissue.
Dietary Fibre: Supports digestion and promotes a healthy gut microbiome.
Magnesium and Calcium: Crucial for nerve function and bone health.
Iron, Zinc, and Folate: Support red blood cell production, immune function, growth, and DNA synthesis.

How to Use Chickpeas and Lentils

Chickpeas

Try roasting chickpeas in the oven with some seasoning for a crunchy snack
Try making homemade hummus
Chana Masala is a great vegetarian dish that using chickpeas!

Lentils

Try adding red lentils into soup dishes!
Meal prep a fresh couscous and lentil salad

FAQ's: Chickpeas vs Lentils

Where can I find chickpeas and lentils?

Most major grocery stores carry both dried and canned versions. Bulk stores like Bulk Barn are also a great place to stock up on dried legumes.

Can I avoid using canned chickpeas?

Absolutely. You can soak dried chickpeas overnight and cook them by boiling, pressure cooking, or slow cooking. This allows for more control over texture and sodium content.

How do I cook lentils?

Red lentils cook quickly and don’t require soaking. For green, brown, black, or yellow lentils, a soak or longer cooking time is recommended. These varieties tend to hold their shape better during cooking.

Are canned legumes less nutritious than dried?

Nutrient content is generally similar. Canned legumes may have added sodium, but rinsing them under water helps reduce this. Choosing between canned and dried often comes down to time and convenience.

The Bottom Line

Why choose just one? Chickpeas and lentils both offer great nutrition, are affordable, and work in a wide variety of recipes.

Whether you're looking for a quick meal or planning your weekly menu, these legumes are a wholesome, budget-friendly choice that bring nourishment and flavour to the table.

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Written by Zarmminaa Rehman, Nutrition Student

Edited by Juliana Crimi, RD, MHSc