Learn how to cook chickpeas in the instant pot for all your favorite chickpea recipes! We’ll show you how to make Instant Pot Chickpeas step by step with video using quick soaked, unsoaked, or soaked chickpeas.
Chickpeas, also known as garbanzo beans, are a protein-packed legume that is perfect for soups, stews, sauces, and dips. It’s extremely easy to make chickpeas at home, and once you start, you may not reach for those canned chickpeas again.
Why you’ll love this recipe: If you need chickpeas for your favorite chickpea recipes, this is a quick and easy go-to method using the instant pot. No need to buy canned chickpeas anymore, and bonus, you can control the sodium content.
If you need chickpeas for your favorite chickpea salad or you want to make instant pot chickpeas for hummus, we’re here to help! Making chickpeas in the instant pot couldn’t be easier. Cooking chickpeas in the instant pot is our preferred method for cooking garbanzo beans. You’ll love how quick and easy it is with excellent results each time.
It’s so easy to cook beans and legumes in the pressure cooker, also try our instant pot black beans!
Ingredients you’ll need:
- Chickpeas – make sure your chickpeas aren’t out of date or too old as they can end up less than desired, hard.
- Salt – optional to add a little flavor to the cooking liquid.
HOW TO SOAK CHICKPEAS
Before prepping chickpeas, give chickpeas a rinse and remove any dirt or debris, if any. How much water you use to soak chickpeas will depend on the amount of chickpeas you’re using. If you’re using 1 cup of chickpeas, use 3 cups of water.
You need to cover the chickpeas in water by at least 2 inches or 3 inches over the chickpeas. If you’re concerned to leave it without watching for hours like me I go for the 3 inches. When quick soaking you can also add 1 teaspoon of baking soda. Doing so helps soften the chickpeas and allows them to absorb more water.
- QUICK SOAK CHICKPEAS STOVETOP – Pour chickpeas into a saucepan and cover with 2 inches of water. Cook on high heat and allow it to come to a boil for 1 minute. Remove the saucepan from the heat and allow chickpeas to soak in the hot water covered for 1 hour.
- QUICK SOAK INSTANT POT – You could also try the instant pot chickpeas quick soak method. Start by placing the chickpeas into the instant pot and cooking on saute function. Bring to a boil and allow the chickpeas to boil for 1 minute. Turn off the saute function, cover the chickpeas and allow them to soak in the hot water for 1 hour.
- TRADITIONAL SOAK CHICKPEAS – Place chickpeas into a bowl and cover with 3 inches of water. Allow chickpeas to soak 6-8 hours or even soak overnight.
Soaking too long or in a warm area can cause the chickpeas to ferment. If your home is warmer than usual, you should place the chickpeas in the refrigerator to soak.
NO SOAK CHICKPEAS METHOD
NO SOAK CHICKPEAS in the Instant Pot
- Wash chickpeas and sort out any dirt, debris, or stones.
- Pour the cleaned chickpeas into the instant pot with water and desired seasonings.
- Cook the chickpeas for 40 minutes on manual with 20 minutes natural release.
DO YOU RECOMMEND SOAKING CHICKPEAS?
This is a personal preference. That being said, when you soak chickpeas it makes them easier to digest and can help reduce any gas and bloating. Not only does it soften them, but it also helps them cook much more quickly. Chickpeas also contain phytic acid like other legumes.
This anti-nutrient can not only cause digestive issues but can also cause nutrient absorption issues. When you soak chickpeas and other legumes you reduce the phytic acid content when you drain them from the water and rinse them off. This helps improve the absorption of essential nutrients like iron, zinc, and calcium. (Read more on phytic acid)
WATER TO BEAN RATIO
To cook you’ll need about 2 1/2 cups of water to 1 cup of chickpeas. We typically do 5 cups per 2 cups of dried chickpeas.
HOW LONG TO COOK CHICKPEAS
- HOW LONG TO COOK CHICKPEAS IN INSTANT POT – 15 minutes for firm chickpeas with quick release. 20 minutes for softer chickpeas with quick release. 5 minutes for firm chickpeas with 20 minute natural release.
- HOW LONG TO COOK CHICKPEAS STOVETOP – 60 minutes for firm chickpeas. 90 minutes for softer chickpeas.
- HOW LONG TO COOK CHICKPEAS IN A SLOW COOKER – 3-4 hours on high or low for 6-8 hours.
Recipe Tips:
- If the skin on your chickpeas is hard to remove try adding 1 teaspoon of baking soda to the soaking water.
- Limit the amount of salt in your diet by reserving salt until after cooking and salt to taste.
- You should always use chickpeas that are in date, expired chickpeas or even old chickpeas can result in hard chickpeas which are less than desirable.
FAQs
Yes! We recommend cooking for 40 minutes on manual pressure and allowing it to naturally release for 20 minutes.
Chickpeas have a mild nutty flavor with creaminess. They also take on flavors extremely well, making them a versatile ingredient.
Soaking chickpeas makes them easier to digest and can help reduce any gas and bloating. Not only does it soften them, but it also helps them cook much more quickly. Cook time increase if you’re not soaking as unsoaked chickpeas will take more time to cook.
For 1 cup of dried chickpeas you should end up with 3 cups of cooked chickpeas. This recipe will give you a total of 6 cups of cooked chickpeas. If you need less you can make less.
No, we do not recommend using cooked chickpeas for falafel. For the perfect falafel you should only soak the chickpeas.
That being said you’ll need to soak them for at least 12 hours up to 24 hours. If you go for 24 hours, we recommend draining and replacing the water after 12 hours.
Store cooked beans for 4-5 days in an air-tight container in the refrigerator. If you won’t use them all in time you can make a smaller batch or you can also freeze cooked chickpeas.
Yes! Pat the chickpeas dry and place them onto a parchment-lined baking sheet. Quick freeze the chickpeas for 1-2 hours and then place them into a freezer-safe container. You can freeze chickpeas for 3 months.
RECIPES USING CHICKPEAS
- Vegan Falafel
- Mediterranean Rice
- Chickpea Salad Recipe – Vegan and Oil Free
- Vegan Tuna Salad – Chickpea Salad Sandwich
- Vegan Tuna Pasta Salad
Instant Pot Chickpeas
Ingredients
- 2 cups dried chickpeas
- 1 teaspoon baking soda optional
- 1 teaspoon salt optional
- 5 cups water for cooking
Instructions
Prep Chickpeas
- Wash chickpeas and sort out any dirt, debris, or stones. Place chickpeas into a large bowl or sauce pan depending on how you'll be soaking.
Long Soak Chickpeas
- Place chickpeas into a bowl and cover with 3 inches of water, about 5-6 cups for 2 cups of chickpeas.
- Allow chickpeas to soak for 6-8 hours or even overnight. in a cool area. You may add 1 teaspoon of baking soda if your chickpeas don't peel easily.
Quick Soak Chickpeas
- STOVETOP: Pour chickpeas into a saucepan and cover with 2 inches of water. Cook on high heat and allow it to come to a boil for 1 minute.
- Remove the saucepan from the heat and allow chickpeas to soak in the hot water covered for 1 hour.
- INSTANT POT: Place the chickpeas into the instant pot and cooking on saute function and follow the above for the stovetop. Bring the water to a boil and allow the chickpeas to boil for 1 minute. Turn off the saute function, cover the chickpeas and allow them to soak in the hot water for 1 hour.
HOW TO COOK CHICKPEAS
INSTANT POT METHOD:
- After soaking drain and rinse the chickpeas then place into your instant pot. Cover with 5-6 cups of water and salt if desired.
- Cook on manual for 15 minutes for firm chickpeas or 20 minutes for soft chickpeas. – Alternate method is 5 minutes cooking with 20 minutes natural release.
- Once the timer is up quick release the instant pot and enjoy your chickpeas as desired.
STOVE TOP METHOD:
- After soaking drain and rinse the chickpeas then place into a large sauce pan Cover with 5 cups of water and cook for 60 minutes for firm chickpeas. 90 minutes for softer chickpeas.
SLOW COOKER METHOD:
- After soaking drain and rinse the chickpeas and place into your slow cooker. Cover with 5-6 cups of water and cook 3-4 hours on high or low for 6-8 hours.
NO SOAK CHICKPEAS in the Instant Pot
- Wash chickpeas and sort out any dirt, debris, or stones.
- Pour the cleaned chickpeas into the instant pot with water and desired seasonings.
- Cook the chickpeas for 40 minutes on manual with 20 minutes natural release.
- Enjoy chickpeas as desired.
Notes
- If the skin on your chickpeas is hard to remove try adding 1 teaspoon of baking soda to the soaking water.
- Limit the amount of salt in your diet by reserving salt until after cooking and salt to taste.
- Always use chickpeas that are in date, expired chickpeas, or old chickpeas may result in hard chickpeas which are less than desirable.
- Salt and baking soda are not included in nutrition information as they are optional and we do not typically use them.
Nutrition
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