Chickpeas vs. Lentils - What's the difference?

Eating more plant-based foods, such as chickpeas and lentils, has become increasingly popular in recent years. These foods are affordable, versatile, delicious, and nutritious, making them a great addition to your kitchen pantry.

If you’ve never cooked with chickpeas or lentils, it can seem a bit daunting at first, but both are easy to use and the end results are well worth it.

So what is the difference between chickpeas and lentils? Chickpeas are bigger, more substantial, and take longer to cook than lentils. In terms of health benefits, lentils have fewer calories, more protein, and more fiber per serving.

Read on to discover the differences between chickpeas and lentils, the best ways to prepare them, and how to use them in the kitchen.

What is the difference between chickpeas and lentils?

For starters, both chickpeas and lentils are in the legume family , which means that they are both the fruit or seed of one plant.

When dried, those seeds are also called legumes. Although both foods belong to the same family, there are some differences between them.

Chickpeas, also called garbanzo beans, are heartier than lentils and take much longer to prepare. They are usually round and beige in color with a small indentation in the center.

There are other varieties that are black, green, or red in color, which may have slightly different textures and flavors.

Your basic beige chickpeas will have a very neutral flavor that doesn’t taste like much , making them a great vehicle for sauces or soaking up stocks in soups.

Their texture is fluffy and soft, and they hold their shape well when cooked properly. 

Most chickpeas have a bit of skin when cooked.

Some people like to remove it before use, but I’ve always found that it doesn’t change the final product at all and is just a nuisance, so feel free to skip that step if you see it in a recipe.

Lentils are generally much smaller than chickpeas and come in many different varieties and colors, from the hearty green lentil to the soft and tender red lentil.

Darker brown, green, and black lentils have a mild earthy, peppery flavor that holds up well when cooked.

The firmer brown, black and green lentils have a pleasant nutty texture . They’re not as big and soft as a chickpea, but the texture is similar, just on a smaller scale.

Red and yellow lentil varieties tend to work better in porridges, curries, and soups, as they don’t keep as well cooked.

If you want to add a great source of plant protein and fiber to your diet, both chickpeas and lentils are wonderful options.

They have a relatively similar nutritional breakdown when it comes to their macronutrients and calories.

Although there are many varieties of lentils and their nutritional breakdown can vary slightly between them, they are generally slightly lower in calories and higher in fiber than chickpeas.

They also contain slightly more protein, but the differences are so small that you can feel good about either option.

Nutritional profile of lentils

A cup of lentils contains approximately

• 230 calories 
• 40 grams of carbohydrates 
• 15.6 grams of fiber (part of the total carbohydrate content)
• 17.9 grams of protein
• 0.8 grams of fat

They are also a good source of B vitamins , especially folate, with 90% of the recommended daily intake.

Lentils contain a variety of trace elements such as potassium, phosphorus and magnesium, with an impressive amount of manganese – 49% of the recommended daily intake.

As you can see, this powerhouse is packed with nutrients.

Nutritional profile of chickpeas

A cup of chickpeas contains approximately

• 267 calories
• 44.7 grams of carbohydrates 
• 12.5 grams of fiber (which is included in the total amount of carbohydrates)
• 14.4 grams of protein
• 4.2 grams of fat 

Like lentils, chickpeas are a great source of B vitamins, trace elements like phosphorus and potassium, and they can keep you full thanks to their impressive amount of fiber and protein.

How are chickpeas cooked?

Since chickpeas are larger and more substantial than lentils, they take a little more effort to prepare, but the payoff is well worth it, as cooked chickpeas are a versatile ingredient in the kitchen.

Follow these steps to perfectly prepare your chickpeas every time.

To prepare the chickpeas

1. Soak the dried chickpeas in a bowl of water overnight or at least six hours. You’ll need a container with plenty of room, as chickpeas can triple in size while soaking. This step will help them cook faster and make them easier to digest.
   1. If you don’t have time for long soaking, you can place them in a pot, cover with an inch of water, bring to a boil, and then let the chickpeas sit for an hour or so to rehydrate.
2. Drain and rinse the chickpeas well.

Cook the chickpeas in the kitchen

1. Fill a large pot with the soaked and rinsed chickpeas.
2. Cover the chickpeas with 5 cm of water. Add 1/2 teaspoon of salt.
3. Cover the pot and bring it to a boil. 
4. Once boiled, reduce to a simmer and allow the chickpeas to cook for 1.5-2 hours , depending on the texture. You may need to add more water as they cook. You’ll want them softer for hummus and dips and firmer for use in salads or soups/stews.
5. Once cooked, strain them, rinse them under cold water and use them in your recipe.

How to cook chickpeas in a slow cooker

1. Add the soaked chickpeas to the slow cooker (you can omit the soaking, but they will take longer to cook).
2. Add the chickpeas (about 1 pound per 8 cups of water) and cover with about 2 inches of water.
3. Add 1 teaspoon of salt and stir.
4. Cover with lid and cook on high for 3-4 hours or on low for 7-8 hours . You may need to add more water halfway through cooking if it evaporates.
5. When the chickpeas reach the desired consistency, strain, rinse and enjoy. 

How to Cook Chickpeas in the Instant Pot

This is my favorite method of cooking chickpeas since there is no need to soak them and the Instant Pot cooks in a fraction of the time.

1. Rinse the chickpeas and add them to the Instant Pot.
2. Cover the chickpeas with 5 cm of water and add 1 teaspoon of salt. 
3. Put the lid on your Instant Pot and make sure it is sealed, not vented. 
4. Manually set the time to 23 minutes. 
5. Once the cooking is done, set the Instant Pot down so they don’t overcook.
6. Strain and clarify. Enjoy in your favorite recipes.

How are lentils cooked?

Lentils are more delicate than chickpeas and require much less prep and cooking time, making them a good option for those busy weeknights.

They do not require soaking and can be ready in half an hour. Follow the instructions below to cook your lentils.

How to cook black, brown or green lentils

1. Rinse the lentils and remove anything that doesn’t look like a lentil (pebbles sometimes get into the mix).
2. Add 1 cup of lentils to a saucepan with 3 cups of water and 1/2 teaspoon of salt.
3. Cover and bring the lentils to a boil.
4. Reduce the heat and simmer for about 25-30 minutes, or until the desired consistency is achieved. 
5. Remove from heat, strain and rinse with cold water. Use as directed in your recipe.

How to cook red lentils

1. Be sure to rinse the lentils and remove any stones or small debris. 
2. Add 1 cup of lentils to a small pot with 1 1/2 cups of water and 1/4 teaspoon of salt. 
3. Cover the pot with a lid and bring the lentils to a boil.
4. Once boiled, lower the heat and simmer for 10-15 minutes.
5. Remove the lentils from the heat, strain them and rinse them under cold water. 
6. Enjoy them in your favorite recipe. 

How can you use chickpeas and lentils?

The ways to use chickpeas and lentils in cooking are virtually limitless. They are great both in salty and sweet preparations. Here are a couple of ideas to get you started.

Salted chickpeas:

• Roasted and flavored to make a crunchy sandwich
• Added to soups and stews
• In salads and cereal bowls 
• With rice and herbs as a garnish
• Pureed in hummus and sauces 

Sweet chickpeas:

• Pureed and used in blondies and brownies
• For sweet hummus or “cookie” doughs
• In cookies and muffins

Salted lentils:

• Toasted and added to salads or on their own as a crunchy appetizer
• Used in curries and soups
• Cooked and served as a side dish with your favorite sauce
• Used in savory muffins