Excellent for meal prep, cook a big batch and use it in different recipes throughout the week including salads, hummus, curries, and soups. Chickpeas are a staple in our household. They are fiber-rich, delicious, and a hearty plant-based protein. Since they are incredibly versatile, I like to cook a big batch, refrigerate (or freeze!) them, and use them in a number of different recipes throughout the week.
Because of this, I like to think I have mastered chickpeas in the Instant Pot. In this ultimate guide, we cover how to long to cook chickpeas in the Instant Pot following both the soak and unsoaked methods - along with tips on how to store and use them in so many delicious recipes! To include: How long to cook chickpeas in instant pot, how to cook dried chickpeas in instant pot, how to make chickpeas in instant pot, chickpeas in instant pot, instant pot chickpeas no soak, chickpeas instant pot
What are Chickpeas (Garbanzo Beans)?
Chickpeas, also known as Garbanzo Beans (Spanish), Kabuli Chana (Indian) or Ceci (Italian), are a pulse, or the edible seed inside the pod of a legume plant. According to the history of chickpeas, they were one of the first cultivated legumes in the Mediterranean region, about 7,500 years ago.
Ingredients
The ingredient list for Instant Pot chickpeas is nothing more than dried beans, water, and one or two additional enhancements. We will need:
Chickpeas: Look for dried chickpeas in the lentils and beans aisle in the supermarket, or in the bulk section.Water: Fresh filtered water will provide the cleanest flavor.Salt: Just a little bit is needed to season and bring out the chickpea’s naturally nutty flavor.Optional Ingredient - Baking Soda: Adding baking soda helps softens the chickpeas and shorten the cooking time. However, it is an optional ingredient. It makes the chickpeas creamier in texture, so feel free to skip it if you prefer slightly firm chickpeas.
Scroll to the recipe card for a detailed list of ingredients and quantities.
How to Cook Dried Chickpeas in Instant Pot
If you’ve ever wondered how to make chickpeas in the Instant Pot, look no further. Here we cover the cooking directions for soaked and unsoaked beans:
Soaked Beans
Rinse and Soak: Rinse the chickpeas well and soak dry chickpeas in water overnight, for 8-10 hours. (pic 1) Add ingredients to the Instant Pot: Drain and rinse the soaked chickpeas, then add them to the Instant Pot, along with fresh water. (pic 2) Pressure cook: Stir in salt, then close the lid and pressure cook on Manual, Pressure Cook, or the Bean/Chili setting for 15 minutes for slightly firm, or 20 minutes for softer chickpeas. (pic 3 & 4) Release pressure: Let the pressure release naturally for 10 minutes (NPR). Release any remaining pressure manually, and open the lid. Check for tenderness: Taste test one of the chickpeas to ensure they are cooked through. If still firm, pressure cook for an additional 3-5 minutes. (Sometimes if the beans are old, they can take longer to cook) Strain the chickpeas: If not using it in a curry or soup, drain the chickpeas through a fine mesh strainer. Discard or use the stock as vegetable stock in soups, curries, and stews.
Unsoaked Beans
Rinse: Thoroughly rinse the chickpeas under cool running water in a fine mesh strainer. Add ingredients to the Instant Pot: Drain and add the rinsed chickpeas to the Instant Pot, along with fresh water and salt. Pressure cook: Set the pressure cook time to 50 minutes for slightly firm chickpeas, and 60 minutes for soft and creamy beans. Release pressure: Let the pressure release naturally for 15 minutes (NPR). Then do a quick release and open the lid. Check for tenderness: Taste test one of the chickpeas to ensure they are cooked through. If still firm, pressure cook for an additional 3-5 minutes.
Quick Soak Method
If you’d like the benefits of soaked chickpeas but don’t have an extra 10 hours, you can use this quick-soak method.
Add beans to a microwave-safe bowl. For every cup of beans, add 2 cups of water.Microwave for 5 minutes at the default setting. Remove the bowl, cover it, and let soak for 1-2 hours. Then, proceed to cook as per the “soaked beans” instructions.
Soaked Vs. Unsoaked Beans: Which is Better?
There is much debate between Instant Pot chickpeas no soak vs soaked and whether one is better than the other. Through personal trial and error, and research, I prefer the texture and benefits of soaked chickpeas. Here’s why: Cook faster: Soaked beans will always cook faster than their unsoaked version. Although it does require some planning ahead, the soaking process is virtually hands-off, yet the cooking time is less than ½ of the time. Easier to digest: Soaking beans releases anti-nutrients (most notably phytic acid) naturally found in the legumes. This not only makes them easier to digest and avoids the unwanted bloated stomach, but also increases the bean’s bioavailability of nutrients. Fluffier and creamier in texture: Soaked beans will always be fluffier, creamier, and lighter in texture. This makes a big difference when making hummus, curries, or soups.
Storing & Freezing Instructions
Leftover cooked chickpeas in the Instant Pot will keep in an airtight container in the fridge for up to 1 week. How do you freeze chickpeas? To freeze cooked chickpeas, transfer the cooled chickpeas (with or without their cooking liquid) to a freezer-safe Ziploc bag or Tupperware container. Remove as much air as possible, label, and date. Freeze for up to 3 months. When ready to use, thaw overnight in the fridge. Meal Prep Tip: Freeze in portions you know you will use for recipes. I like to package in approx 1 ½ cup portions, which is equal to one can of beans.
How to Use Chickpeas
Chickpeas are an incredibly versatile vegan and vegetarian protein you can use in a range of dishes. Some of my favorites that feature chickpeas as the star ingredient include:
Curry: Go classic with chana masala, chana saag, or Punjabi chole.Soup: Try them out in Moroccan chickpea soup.Snack: Make air fryer chickpeas to keep them crispy or roasted red pepper hummus for a smooth snack.Salad: Make a big bowl of kale chickpea salad.Tacos: Give taco night a fun spin with chana masala tacos or roasted cauliflower tacos.
Check out More Chickpeas Recipes
Chickpeas: Conversions & Measurements
The following measurements are based on US dry measuring cups:
2 cups of dried beans = 1 pound of dry chickpeas1 cup dried chickpeas = 3 cups cooked chickpeasHeaping ½ cup of dried beans = one 15-ounce can of beansOne 15-ounce can of beans = 1 ½ cups of cooked beans
Health Benefits of Chickpeas
Chickpeas are low in fat and a great source of plant-based protein and dietary fiber. A single serving of ½ cup cooked chickpeas contains 120 calories, 2 grams of fat, 6 grams of lean protein, and 6 grams of dietary fiber. Besides this, according to Healthline, chickpeas are also:
Good source of iron.Rich in several nutrients, including choline, magnesium, selenium, and zinc.Able to manage blood sugar levels, thanks to their high amounts of protein and fiber.Great for weight management, as the protein and fiber keep you feeling full.
Tips for Perfectly Cooked Chickpeas
Chickpeas to Water Ratio: For every 1 cup of dried chickpeas, use 2 cups of filtered water. Scale up or down depending on your desired quantity. Cook time remains the same.Baking Soda: Baking soda shortens the cooking time and makes the beans creamier. Add a pinch when a super soft texture is desired, such as for curries and hummus.Flavor Enhancers: You can enhance the flavor of chickpeas by adding butter or olive oil, and some crushed ginger and/or garlic to this recipe.
Reader’s Favorite Chickpeas Recipes
These recipes are part of the Beans and Chickpeas Collection:
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