Chickpeas For Baby With Recipes

When can babies eat chickpeas?

If cooked to soft, chickpeas can be offered to babies as soon as they’re ready to start solids, usually around 6 months. It’s important to remember that your baby is unique and that rather than going by the calendar, you need to make sure your baby is DEVELOPMENTALLY ready to start solids. If you’re unsure, be sure to grab my FREE handout!

Health Benefits

Chickpeas, also known as garbanzo beans, are packed with nutrition! Some of the health benefits include:

Provides protein, which is essential for their growth and development A great source of iron for babies. Be sure to pair with a vitamin C rich food to help enhance its absorption Promotes digestive health – they are high in fiber which helps regulate the digestive system Supports brain development – contain choline (just like eggs), which research shows is essential for brain development and cognitive function in babies

Are chickpeas safe for babies?

Due to its small and round shape, chickpeas are a choking hazard. To reduce the risk, smash/flatten them, removing any skin that comes off. And follow the age-based serving suggestions shared below. If you’re cooking the beans rather than using canned, make sure they are soft and easily smushed between your thumb and forefinger. It’s also very important that you ALWAYS serve food at the table where your baby is sitting upright at a 90 degree angle. Even foods that aren’t considered to choking hazards can be dangerous if given while baby is lying down, crawling, walking, etc.

Cooking Methods

First be sure to sort through to remove any debris or shriveled beans. And while it’s an extra step, I highly recommend soaking next. It will not only decrease cooking time but will also help the chickpeas cook more evenly and make them easier to digest. The chickpeas will expand upon soaking so be sure to take this into account when choosing the size of the bowl. In my ultimate guide to beans for babies, I share two different methods for soaking beans.

On the Stove

Low and steady for best results! Add more water as needed so that the beans stay submerged.

Slow Cooker

Add chickpeas and 7 cups of water to a slow cooker. Cook on high for 3-4 hours or on low for 6-8 hours.

Instant Pot

Add beans and 6 cups of water to pressure cooker. Stir, close the lid, and cook on high pressure for 15 minutes. Allow pressure to release naturally for 10 minutes. This will help beans retain their shape and avoids the liquid from foaming up into the steam valve.

Canned Chickpeas

While dried beans are less expensive, canned ones are so convenient and great time-savers since they are fully cooked. They are just as nutritious as the dried chickpeas. I used to cook them all the time, but now that I’m a mom of two, I more often than not turn to canned chickpeas to save much needed time and energy. Be sure to look for ones that are labeled “no salt added” or “low sodium” and that come with non-BPA lining. Rinsing them in running water can lower the sodium content even more. Note that one can of chickpeas contain 1 1/2 cups of cooked chickpeas. A pound of dried beans (about 2 cups) will yield 6 cups of cooked chickpeas, which is equivalent to about 4 cans.

How to serve chickpeas to baby

6+ Months

Puree/blend or mash the beans. The consistency is pretty thick and dry so add some breastmilk/formula to thin it out. And here are some fun and EASY ways to boost nutrition and introduce your baby to a ton of flavors and texture in one bite. Add chickpeas to:

Yogurt Avocado Mashed sweet potatoes Mashed butternut squash Oatmeal – follow the recipe and then add the chickpeas once cooked Lentils Quinoa Hummus/Dip (recipes linked below) Toast – spread a thin layer of hummus on top

Pictured above are the exact meals I served to my baby during her first month of starting solids. I actually filmed EVERYTHING I made for her as well as my toddler, husband, and me from Day 1 to Day 84 (so 3 months) in real time and turned it into an easy to access and follow program!

9+ Months

Once your baby has developed their pincer grasp, you can offer flattened chickpeas as a finger food. Continue combining with other foods. It’s important that they get exposed to mixed foods early before your baby becomes more selective. If they’ve never had foods touching and mixed together, it will be much harder to get them to eat these later on. If you haven’t already, this is a good time to introduce baby utensils (linked our favorites).