Mashed chickpea can be introduced as soon as your baby is ready to start solid foods, which is typically around 6 months of age. Chickpeas should always be cooked until very soft and then mashed or flattened to reduce choking risk. It's best to remove any loose skins before serving, as these can be difficult for young babies to manage.
Chickpeas are an excellent source of plant-based protein and iron, both of which are important nutrients for growing babies, particularly those following vegetarian or vegan diets. They also provide fibre to support healthy digestion, as well as folate, zinc, and B vitamins. The iron in chickpeas is better absorbed when served alongside foods rich in vitamin C, such as tomatoes or peppers.
Mashed chickpea has a low choking risk because the soft, mashed texture breaks apart easily in the mouth and does not pose the firmness or shape concerns associated with whole round foods. As long as chickpeas are thoroughly cooked and properly mashed, they are suitable for babies from 6 months.
Chickpea is not classified as a common allergen under UK or US labelling laws. However, allergic reactions to legumes including chickpeas have been reported, so it's sensible to introduce chickpeas in small amounts at first and watch for any signs of an adverse reaction.
Detailed prep guidance tailored to each stage.
Cook chickpeas until very soft, then mash thoroughly with a fork until smooth or slightly chunky depending on your baby's preference. Remove any loose skins that come away during mashing. Serve mashed chickpea on a preloaded spoon for your baby to bring to their mouth, spread thinly on strips of toast, or mixed into mashed sweet potato or other vegetables to increase the nutritional value and offer variety.
Continue to mash or smash cooked chickpeas, but you can leave a slightly chunkier texture as your baby's chewing skills develop. You can also form mashed chickpea into soft, falafel-style patties or balls that are easy for your baby to pick up and self-feed. Whole chickpeas can be offered only if they are very soft and flattened individually to remove the choking risk.
At this age, you can offer mashed chickpea in a variety of textures, from smooth hummus to roughly mashed or even soft whole chickpeas if cooked until very tender. Serve as part of mixed meals such as chickpea curry, dhal, or salads, or continue offering mashed chickpea as a dip with vegetable sticks or strips of pitta bread. Ensure whole chickpeas are soft enough to squash easily between your fingers before serving.
