Chickpeas for babies
Chickpeas, also known as garbanzo beans, are a protein-rich legume loved for their creamy texture and nutty flavor. They’re packed with iron, zinc, and folate—key nutrients that s…
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Chickpeas, also known as garbanzo beans, are a protein-rich legume loved for their creamy texture and nutty flavor. They’re packed with iron, zinc, and folate—key nutrients that support growth, brain development, and a strong immune system. Once softened, chickpeas become mild and mashable, making them perfect for babies beginning their weaning journey.
Nutritional Information
High in fibre, magnesium, and plant-based protein, chickpeas help with digestion and energy production. They’re also an excellent source of iron, especially when paired with vitamin C–rich foods for better absorption. Choose dried chickpeas soaked and cooked until soft, or no-salt canned versions rinsed thoroughly. Varieties like desi (small, darker) and kabuli (larger, cream-colored) differ slightly in texture but are equally nutritious.
How to serve chickpeas by age
6–8 months
Baby-Led Weaning Tip
From 6+ months, you can serve well-cooked, soft chickpeas mashed onto a piece of soft toast or as a thick hummus for dipping. From 9+ months, you can offer whole chickpeas that have been flattened between your fingers to prevent choking. This allows baby to practice their pincer grasp.
Smooth purée (hummus)
Blend cooked chickpeas with a little olive oil and water to make a simple, smooth hummus (omit salt and tahini for babies under 1). Mix with vegetable purées. Avoid whole chickpeas at this stage due to their firm, round shape.
9–11 months
Mashed or flattened
Mash cooked chickpeas with a fork and serve as a lumpy texture. You can also flatten whole, soft chickpeas between your fingers. Gradually increase texture to encourage chewing and tongue control. You can offer thick mashed chickpeas mixed with soft grains, rice, or vegetables.
12+ months
Whole, soft-cooked
Offer whole, fully cooked chickpeas as a finger food, flattening them slightly before serving to support safe eating and pincer grasp practice. They can be added to soups, stews, rice dishes, or salads for extra protein, and also incorporated into family favorites like mild curries, chickpea fritters, or soft roasted chickpeas (ensuring they are soft rather than crunchy).
18+ months
Regular pieces
Can be served as part of family meals, such as in a chickpea and vegetable curry.
Choking hazards & safety
Whole or firm chickpeas can be a choking hazard for babies because of their round, dense shape. Never offer dry, undercooked, or roasted chickpeas to young children. Always cook them until very soft so they squish easily between your fingers. For babies under 12 months, it is safest to serve chickpeas puréed, mashed, or flattened before offering. Avoid serving them alongside other hard foods, and always supervise your child during meals.
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