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Chickpeas for Baby: The Benefits, How to Prepare Them & Serve Them Safely
August 2022
Last reviewed: October 2022
Author:
Hyemyung Kim, RD, CDN, CNSC, CLC
Coauthors:
Erinn Jacobi, M.S. OTR/L
Stefanie Kain, B.S. M.Ed
About Kids Eat in Color
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Author:
Hyemyung Kim, RD, CDN, CNSC, CLC
Coauthors:
Erinn Jacobi, M.S. OTR/L
Stefanie Kain, B.S. M.Ed
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Inside: Chickpeas make a great first food for babies whether you’re serving them as a puree or as a finger food for baby-led weaning. Learn more about why we love chickpeas for baby.
Is your baby starting solids? Consider chickpeas as one of your baby’s first foods.
Chickpeas are easy for parents to prepare and they are loaded with health benefits for babies. But you may have questions about serving chickpeas as baby food. In this guide, we explain why we love chickpeas for baby and how to serve them to your child safely.
We will answer the following questions about chickpeas for babies:
Chickpeas, otherwise known as garbanzo beans, are part of the legume family. We like chickpeas as a first food for babies because they are an inexpensive baby food and they are nutrient-dense.
They are high in many important nutrients, including:
Chickpeas are also an iron-rich food. Iron is important for your baby’s diet because their iron reserves start to deplete around four to six months of age.
While the iron in chickpeas is non-heme and therefore less readily absorbed by the body, chickpeas naturally contain vitamins C and A, both of which help to increase iron uptake in the intestine.
How to prepare chickpeas for babies
Chickpeas are available dried or canned. If properly prepared, you can serve both canned and dried chickpeas to baby. Learn how to make both kinds of chickpeas for your child.
If using dried chickpeas for babies
If using dried beans, it is important to sort through the beans and remove any debris, then wash them thoroughly in a strainer.
Soaking the dry beans overnight is advised as it helps to reduce phytic content and promote the absorption of minerals like iron.
If choosing canned chickpeas for babies
Some parents aren’t sure if they can use canned chickpeas for babies. The good news is that you can serve canned chickpeas to babies, just choose a variety with no added salt.
Canned foods tend to be high in sodium, which is not recommended for babies.
If a no-added-salt option cannot be found, prepare the canned chickpeas for baby by placing them in a strainer and rinsing thoroughly with water to remove excess sodium.
Are chickpeas a choking hazard for babies?
Yes, chickpeas are a choking hazard for babies. Chickpeas are small and round, so they are a high-risk food for choking.
To reduce this risk and serve chickpeas safely to a baby, you can modify them before you serve them. Keep reading to learn how to modify them.
Gagging is a normal step in the eating solids process. It is the body’s natural protective response to prevent choking.
Gagging can look like:
Gurgling
Coughing
Spitting
Audible gagging noises
The baby’s tongue will thrust forward to remove the food piece from their mouth.
The most important thing to remember is gagging is normal and that you should not react when it happens. Remain neutral as your child works through their protective gag to continue eating/engaging with the new foods.
Choking, however, is very different. Choking is when the child’s airway is blocked. Choking can be life-threatening and requires immediate intervention.
Choking can look like:
Silent/quiet struggling
Inability to cough
Inability to or difficulty breathing
Here’s an easy way to quickly remember the difference between gagging and choking: If the baby is loud and red, they’re likely gagging and you should proceed with the meal like normal. If they’re quiet and blue, they need immediate help.
To safely serve chickpeas as a finger food for baby, you will need to flatten the chickpeas between your fingers, with excess skin removed prior to serving.
The flattened chickpeas can be served to baby on a plate or in a bowl, while the baby is given the chance to self-feed using their hands.
Another option is to spread hummus on toast, cutting it into thick finger-sized pieces and allowing the baby to self-feed.
Is baby working on their pincer grasp?
Once a baby develops pincer grasp, parents can continue to serve flattened chickpeas to their baby so that the baby can practice picking them up with their fingers.
Are chickpeas an allergen?
No. Chickpeas are not considered a major allergen in the United States and are not part of the top nine allergens (milk, wheat, egg, fish, shellfish, peanuts, tree nuts, soy and sesame).
However, chickpeas are noted to be a common allergen internationally, more specifically in India and the Mediterranean.
Tip: If introducing chickpeas to your baby by means of hummus, it is important to remember that hummus does contain a top allergen as it is made with tahini (sesame).
How to tell if a baby is having an allergic reaction to chickpeas
Common allergen symptoms include redness, rashes or hives. As when introducing any new food to your baby, start small and gradually increase serving size.
How to help your baby learn to like chickpeas
The Division of Responsibility in feeding states that it is the child’s job to decide whether or not to eat a particular food, so we don’t recommend pressuring your child to eat chickpeas.
But, as the parent, there are things you can do to help your child learn to like chickpeas. Here are ideas for getting your baby interested in chickpeas.
Model eating chickpeas for your baby
Bring your baby with you to the table while you eat. If your baby shows interest in what you are eating, offer them a small sample.
Use simple clear language when talking about your food:
“I’m eating chickpeas today”
“Chickpeas for lunch”
“Warm and crunchy chickpeas” (if roasted)
“Soft hummus”
“Dip. Crunch! Dip. Crunch!” (if eating hummus and veggies)
Consider playing hide-and-seek with a handful of rinsed canned or soaked chickpeas. Place the chickpeas under a washcloth or an empty plastic cup so your baby has to find them.
Allow them time to explore, bring the chickpeas to their mouth, pass them back and forth, and smear them around.
Here are some things you can say while you play with chickpeas with your baby:
“Where did the chickpea go? There it is!”
“The chickpeas are hiding… Where did they go?”
“The chickpeas are rolling around!”
Food play, when done without pressure or without forcing your child to participate, can be a great food exposure for kids.
Picky eating in babies
Picky eating in babies can emerge early. If you are seeing signs of picky eating, check out our expert picky eating tips that you can start to incorporate now.
You may also like these nutrition & feeding articles
Cichero, J. A. (2016). Introducing solid foods using baby-led weaning vs. Spoon-feeding: A focus on oral development, nutrient intake and quality of research to bring balance to the debate. Nutrition Bulletin, 41(1), 72–77. https://doi.org/10.1111/nbu.12191
About Kids Eat in Color
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Hyemyung Kim has been a registered and certified dietitian and nutrition support clinician for 10 years. She initially started her career as an inpatient dietitian with the adult population but fell into the role as a neonatal and pediatric dietitian after a co-worker needed to go on maternity leave. This led to her falling in love with this population and working with parents. She continued to progress her career working in the neonatal and pediatric intensive care units as the nutrition support dietitian and in the nutrition clinic as the outpatient dietitian. During this time, she also obtained her certification as a certified lactation counselor to promote breastfeeding and provide education and support for mothers.
It was while working as a clinical dietitian that Hyemyung got to meet and talk to parents about their struggles with picky eating, finding her passion for teaching and educating parents on tips to help their children to eat. She is passionate about working with parents on this common but tough issue and finds it rewarding when she hears about progress. Now as a new mom to a 1 year old boy, she is also dealing with selective eating and can empathize how parents feel when they are experiencing this. In her role as the dietitian and weaning specialist, Hyemyung strives to approach each parent with empathy, understanding and compassion as she educates and provides support.
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Inside: Chickpeas make a great first food for babies whether you’re serving them as a puree or as a finger food for baby-led weaning. Learn more about why we love chickpeas for baby.
Is your baby starting solids? Consider chickpeas as one of your baby’s first foods.
Chickpeas are easy for parents to prepare and they are loaded with health benefits for babies. But you may have questions about serving chickpeas as baby food. In this guide, we explain why we love chickpeas for baby and how to serve them to your child safely.
We will answer the following questions about chickpeas for babies:
Are chickpeas good for babies?
What are the benefits of chickpeas for babies?
How do you prepare dried chickpeas for babies?
How do you prepare canned chickpeas for babies?
Are chickpeas a choking hazard?
What’s the difference between gagging and choking?
How do you serve chickpea puree to babies?
How do you serve chickpeas for baby-led weaning?
Are chickpeas an allergen?
How can I get my baby to like chickpeas?
What if my baby is showing signs of picky eating?
Note: If your child is a picky eater who refuses to eat them, check out our guide to get your child to eat chickpeas.
Why chickpeas are good for babies
Chickpeas, otherwise known as garbanzo beans, are part of the legume family. We like chickpeas as a first food for babies because they are an inexpensive baby food and they are nutrient-dense.
They are high in many important nutrients, including:
Related: Learn the basics of feeding children age 1+ in our toddler feeding fundamentals course.
The benefits of chickpeas for babies
The fiber in chickpeas helps promote bowel regularity and prevents constipation.
Choline, found in chickpeas, is recognized as a “brain-building” nutrient by the American Academy of Pediatrics.
Chickpeas are also an iron-rich food. Iron is important for your baby’s diet because their iron reserves start to deplete around four to six months of age.
While the iron in chickpeas is non-heme and therefore less readily absorbed by the body, chickpeas naturally contain vitamins C and A, both of which help to increase iron uptake in the intestine.
How to prepare chickpeas for babies
Chickpeas are available dried or canned. If properly prepared, you can serve both canned and dried chickpeas to baby. Learn how to make both kinds of chickpeas for your child.
If using dried chickpeas for babies
If using dried beans, it is important to sort through the beans and remove any debris, then wash them thoroughly in a strainer.
Soaking the dry beans overnight is advised as it helps to reduce phytic content and promote the absorption of minerals like iron.
If choosing canned chickpeas for babies
Some parents aren’t sure if they can use canned chickpeas for babies. The good news is that you can serve canned chickpeas to babies, just choose a variety with no added salt.
Canned foods tend to be high in sodium, which is not recommended for babies.
If a no-added-salt option cannot be found, prepare the canned chickpeas for baby by placing them in a strainer and rinsing thoroughly with water to remove excess sodium.
Are chickpeas a choking hazard for babies?
Yes, chickpeas are a choking hazard for babies. Chickpeas are small and round, so they are a high-risk food for choking.
To reduce this risk and serve chickpeas safely to a baby, you can modify them before you serve them. Keep reading to learn how to modify them.
Related: Top Choking Hazards for Babies + How to Prevent Choking
Gagging vs. choking
Gagging is a normal step in the eating solids process. It is the body’s natural protective response to prevent choking.
Gagging can look like:
The baby’s tongue will thrust forward to remove the food piece from their mouth.
The most important thing to remember is gagging is normal and that you should not react when it happens. Remain neutral as your child works through their protective gag to continue eating/engaging with the new foods.
Choking, however, is very different. Choking is when the child’s airway is blocked. Choking can be life-threatening and requires immediate intervention.
Choking can look like:
Here’s an easy way to quickly remember the difference between gagging and choking: If the baby is loud and red, they’re likely gagging and you should proceed with the meal like normal. If they’re quiet and blue, they need immediate help.
Related: The Ultimate Guide to High Chair Footrests for Kids
How to safely serve chickpeas to babies
Here’s how to serve chickpeas safely when you begin to introduce them to your baby.
How to serve chickpeas as a puree to babies
Chickpeas can be mashed until smooth or made into hummus and served on a baby spoon.
Related: Easy Cilantro Hummus Recipe for Kids & Families
How to serve chickpeas for baby-led weaning
To safely serve chickpeas as a finger food for baby, you will need to flatten the chickpeas between your fingers, with excess skin removed prior to serving.
The flattened chickpeas can be served to baby on a plate or in a bowl, while the baby is given the chance to self-feed using their hands.
Another option is to spread hummus on toast, cutting it into thick finger-sized pieces and allowing the baby to self-feed.
Is baby working on their pincer grasp?
Once a baby develops pincer grasp, parents can continue to serve flattened chickpeas to their baby so that the baby can practice picking them up with their fingers.
Are chickpeas an allergen?
No. Chickpeas are not considered a major allergen in the United States and are not part of the top nine allergens (milk, wheat, egg, fish, shellfish, peanuts, tree nuts, soy and sesame).
However, chickpeas are noted to be a common allergen internationally, more specifically in India and the Mediterranean.
Tip: If introducing chickpeas to your baby by means of hummus, it is important to remember that hummus does contain a top allergen as it is made with tahini (sesame).
How to tell if a baby is having an allergic reaction to chickpeas
Common allergen symptoms include redness, rashes or hives. As when introducing any new food to your baby, start small and gradually increase serving size.
How to help your baby learn to like chickpeas
The Division of Responsibility in feeding states that it is the child’s job to decide whether or not to eat a particular food, so we don’t recommend pressuring your child to eat chickpeas.
But, as the parent, there are things you can do to help your child learn to like chickpeas. Here are ideas for getting your baby interested in chickpeas.
Model eating chickpeas for your baby
Bring your baby with you to the table while you eat. If your baby shows interest in what you are eating, offer them a small sample.
Use simple clear language when talking about your food:
Related: Get the “How to Talk” About Food to Kids Printables
Do food activities with chickpeas
Consider playing hide-and-seek with a handful of rinsed canned or soaked chickpeas. Place the chickpeas under a washcloth or an empty plastic cup so your baby has to find them.
Allow them time to explore, bring the chickpeas to their mouth, pass them back and forth, and smear them around.
Here are some things you can say while you play with chickpeas with your baby:
Food play, when done without pressure or without forcing your child to participate, can be a great food exposure for kids.
Picky eating in babies
Picky eating in babies can emerge early. If you are seeing signs of picky eating, check out our expert picky eating tips that you can start to incorporate now.
You may also like these nutrition & feeding articles
References
Lally, J. R., & Mangione, P. L. (2017). Caring Relationships: The Heart of Early Brain Development. Young Children, 72(2). https://www.naeyc.org/resources/pubs/yc/may2017/caring-relationships-heart-early-brain-development
Cichero, J. A. (2016). Introducing solid foods using baby-led weaning vs. Spoon-feeding: A focus on oral development, nutrient intake and quality of research to bring balance to the debate. Nutrition Bulletin, 41(1), 72–77. https://doi.org/10.1111/nbu.12191