INSTANT POT CHICKPEAS (THE ULTIMATE GUIDE)

Homemade Instant Pot Chickpeas (aka garbanzo beans) are so much better than canned chickpeas! Not only are dried chickpeas cheaper, but it is also quicker and easier to use your Instant Pot or electrical pressure cooked for perfectly cooked, buttery chickpeas every single time. Use our step-by-step method, for a wide range of recipes.

Instant pot cooked chickpeas in a beige bowl with a spoon

HOMECOOKED INSTANT POT GARBANZO BEANS/CHICKPEAS?

There is no denying that grabbing canned or tinned chickpea from your local supermarket is easy and convenient when you're pressed for time or need to quickly use chickpeas in a recipe. 

However, if planned in an advance, I urge you to opt for home-cooked chickpeas. 

Dried chickpeas are much cheaper to buy, so you can make a much larger batch for less money. If you've decided to go vegan/vegetarian or are trying to include more legumes in your diet, then a large batch of ready-cooked chickpeas is the best solution. 


WHY MAKE INSTANT POT CHICKPEAS/GARBANZO BEANS? 


Super quick and easy compare to cooking on a stove in a pan

✅ Budget-friendly, far cheaper than canned store-bought 

✅ Better taste, vegan, vegetarian, gluten-free, and sugar free

✅ Fresh and without any preservatives and extra salt

✅ Don't require constant attention - meaning plenty of time to finish other chores


ALL ABOUT CHICKPEAS

Dried raw chickpeas in a bowl


What are Chickpeas?

Chickpeas, also known as Garbanzo beans, are pea-shaped and beige-colored legumes. In South Asian countries they are known as Kabuli Chana, Safed (white) Chana or Chole. Also, there are black/brown chickpeas available too and those are known as Kala or Desi Chana. Kala translates Black, and Chana means chickpeas. 

Want to know how to use Black Chickpeas? Try our Rasadar Kala Chana Nu Shaak (Black chickpea curry)

Chickpeas are popular in South Asia, the Middle East, and Mediterranean cooking. They have a mild nutty taste and are packed with protein and other goodness. 

They are getting high attention as the huge population is becoming vegan.  Chickpeas are a great substitute for meat.

Buying Chickpeas


Regular chickpeas can be obtained easily from local supermarkets, health shops, or online. We buy from South Asian grocery stores because they sell in bulk and buying in bulk offers better value. 

I would only suggest buying dried chickpeas in large packets (5kg) if you are planning on using them fairly quickly. Open packets of chickpeas for over half a year will make the dried chickpeas go stale and hard. 

You may not find black chickpeas in your local store as they are primarily a South Asian product. Any Indian grocery store should stock dried black chickpeas. 

Storing dried Chickpeas

First, check if there are any discolored or damaged chickpeas, any small pebbles or twigs that have come through in the pack. 

Remove from the packaging and store it in a jar or stainless steel tin in a cool and dry place. 

Use it well before the use-by date. 

WHY YOU SHOULD SOAK THE BEANS OR CHICKPEAS?

I've never seen my mum cooking any beans without soaking because my both Grandma never did. They followed this method because, apart from health reasons, soaked chickpeas take less energy to cook. Mind you, 60-70 years ago there were no pressure cookers available in India and Africa.

I follow the same and if I need chickpeas quickly for a recipe, I'm more than happy to open a tin as tinned/canned chickpeas are soaked, blanched and pressure cooked. 

According to our elders and experts, beans should not be cooked prior to soaking for various health reasons. Chickpeas/beans without presoaking cause digestion, bloating, or IBS.


HOW LONG SHOULD YOU SOAK THE CHICKPEAS?

For the long soak method - 8 hours or more- ideally, you should soak the chickpeas or any other beans for at least 8-10 hours or overnight in several inches of lukewarm water and not cold water.

Perfectly soaked chickpeas should double in size, and if you eat they should be easily chewed. 

For the quick soak method - 1 hour - if pressed for time soak the chickpeas for about an hour in boiling water. 

One cup of dried chickpea/garbanzo beans will make about two and a half cups of soaked chickpeas and three cups of cooked chickpeas. 

But hey, the good news is that you can cook dried chickpeas in less than an hour without soaking in the Instant Pot


CAN YOU COOK DRIED CHICKPEAS WITHOUT SOAKING?

Modern times and technology have made our lives so much easier, especially with the invention of the pressure cooker!

Yes, you can cook dried chickpeas without soaking in the Instant pot, regular pressure cooker, or stovetop. Cooking time depends on which cooking method you choose. It can take from 40 minutes to eight hours. 

But make sure chickpeas are not very old, which means they aren't not sitting in your pantry for more than a few months. 

It is best to use dried chickpeas within 4-6 months of buying them, 

If they are very old, I would suggest that you soak them in boiling water for 8-10 hours before cooking.

You may want to try Instant Pot Chickpea Coconut Curry without soaking the chickpeas.


CAN YOU ADD BAKING SODA TO COOK CHICKPEAS? 

Yes, you can, add 1/2 tsp. baking soda for one cup of dried chickpeas. Let it soak for 8-10 hours. Rinse them before cooking. 

Or add 1/2 tsp. soda whilst cooking soaked chickpeas. 

Personally, we don't like to add baking soda to cook chickpeas or any other beans, as they taste a little different and sometimes chickpeas turn dark/black in color.   


FLAVOURED INSTANT POT CHICKPEAS

You may add any of these or one of the ingredients to flavor the chickpeas. 

Add one sliced onion, a couple of garlic cloves, bay leaf, olive oil. carrots or celery.

To make Indian-style AMRITSARI CHOLE add a tea bag, whole spices, garlic, and grated ginger. 


WHAT SHOULD I DO WITH LEFTOVER COOKED CHICKPEA WATER?

If a chickpea recipe requires adding any extra water, such as Chana Masala use the same water. If not, DO NOT throw away this water but use it in making egg-free or vegan recipes like this Vegan Mango Mess. The cooked chickpea water is called Aquafaba.  


INGREDIENTS 

1. Raw Chickpeas

2. Tap Water 

HOW TO COOK GARBANZO BEANS IN THE INSTANT POT?

You can cook chickpeas in the instant pot in less than an hour, depending on the method you use. It all comes down to either to soak the chickpea or Don't soak chickpeas. 

At this stage decide if you want to soak chickpeas or not? If you have time on your hand, I would urge you to soak the chickpeas. There are plenty of benefits if you do, such as saving energy as soaked chickpeas will take less time to cook.  

LET'S SEE HOW TO COOK CHICKPEAS IN THE INSTANT POT

1. Rinse and Drain - check dried chickpeas before rinse, remove any chickpeas that are shriveled, have broken skin, small pebbles, or twigs. 

Always rinse dried beans or lentils in lukewarm running water until the water comes out clear to remove dirt, dust or any impurities they may have. Drain all the water.

2 SOAK- NOT SOAKING? go on to step 3

If soaking, take a big bowl, add drained chickpeas and lukewarm water, cover with the lid, and leave it to soak for at least 6-8 hours or overnight. 

Pressed for time? at least soak for 1 hour in boiling water. 

3. Add all the Ingredients - arrange the inner pot of the Instant pot, discard soaking water, add drained chickpeas in the pot. Add whatever ingredients you want and clean water. we like to cook our chickpeas without any flavors. 

         2 cups of water for 1 cup soaked chickpeas

         3 cups of water for 1 cup dried chickpeas

4. Pressure Cook High - Close the Instant Pot lid, secure the valve in the SEALING position, and PRESSURE COOK HIGH 20-50 minutes. Once done, allow the instant pot to release pressure naturally for 15-20 minutes and quick pressure release if any leftover. 

          15-20 minutes cook time for soaked chickpeas

          50-55 minutes cook time for dried chickpeas

5. Test - check if the chickpeas are cooked well, take a chickpea, and press between your index finger and thumb, if done it will be soft and tender. 

If you want chickpeas for hummus, you want your cooked chickpeas nice and soft. 

If you plan to add in salad, stew, or for garnishing a dish you may want them a little firmer side. 

To make a curry cook chickpeas till well done. 

6. Store - Once the cooked chickpeas cooled enough, drain the water (save this water to make aquafaba) and store it in the container and use it for later, cooked chickpeas are ready to use.

If making a curry, do not discard the water, use this water to make gravy. 

HOW TO STORE COOKED BEANS?

Before storing the chickpeas, make sure they are totally cooled down. 

Refrigerate cooked chickpeas - remove all the liquid from the cooked chickpeas before you storing. Leftover chickpeas can be stored in the fridge for up to 3-4 days in an airtight container or food-safe bag. 

To freeze cooked chickpeas - store cooked chickpeas in an airtight container or ziplock food-safe bag and store for up to 3 months. 

INSTANT POT CHICKPEAS STEP BY STEP

A collage of instant pot chickpeas

1. Clean the dried chickpeas.

2. Rinse the chickpeas and soak in hot water.

3. Discard the water, add new water and cook in the inner pot of the Instant Pot.

4. Close the lid and cook on HIGH PRESSURE.

5. 20 minutes NPR then manually release the pressure if any left.

6. Check the beans and use them in the recipe or store them for later use. 

CLOSE UP OVERHEAD SHOT OF COOKED CHICKPEAS

EASY CHICKPEA RECIPES

I absolutely love cooked chickpeas, they are great as healthy snacks. My mum never misses the chance of having a couple of tablespoons of freshly cooked chickpeas straight from the pressure cooker!

1. Chole Bhature (vegan chickpea curry or chana masala)

2. Stuffed garlicky baby potato and chickpea pulao rice

3. Sumac Hummus with Instant Lavash

4. Mango and Chilli Hummus

5. Sun-dried tomato, chickpea cakes with cashew and oats

6. Roasted Carrot, Chickpea soup

7. Ultimate Papdi Chaat

8. Turkish Tadka Hummus

9. One-pot Pumpkin Chickpea pasta

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chickpeas, dried chickpeas, how to cook chickpeas, instant pot chickpeas
side dish
American
Yield: 3 CUPS
Author: Hayley Dhanecha
HOW TO COOK CHICKPEAS IN INSTANT POT PRESSURE COOKER?

HOW TO COOK CHICKPEAS IN AN INSTANT POT PRESSURE COOKER?

How to cook chickpeas in the Instant pot using soaked and unsoaked dried beans. The pressure cooker makes the cooking process easy, fast, and hassle-free!
Prep time: 5 MinCook time: 55 MinInactive time: 15 MinTotal time: 1 H & 15 M

Ingredients

  • 1 cup dried chickpeas (170-175g)
  • 3 cup tap water (750ml)

Instructions

SOAK THE BEANS
  1. Clean, rinse and place the chickpeas in a big bowl.
  2. Add enough lukewarm water if soaking for 8-10 hours, add boiling water if soaking for 1 hour to cover the chickpeas. 
  3. Cover the bowl with the lid and leave it to soak on the worktop. 
  4. When chickpeas are soaked perfectly, they will be doubled/triple the size of dried chickpeas. 
  5. Discard the soaking water.
How to cook soaked chickpeas in the Instant Pot?
  1. Add soaked chickpeas to the Instant pot bowl.
  2. Add new water (2 cups) and close the lid.
  3. Secure the valve to a sealing position.
  4. Select HIGH PRESSURE for 15-20 minutes for overnight soaked chickpeas, select 30-40 minutes for 1 hour soaked chickpeas. 
  5. Once done, allow the pressure to release naturally between 10-20 minutes.
  6. Release the rest of the pressure manually and open the lid when the float pin drops.
  7. Check the chickpeas for texture.  
How to cook dried chickpeas in a pressure cooker? (no-soak)
  1. Clean and rinse dried chickpeas.
  2. Add them with 3 cups of water to the inner pot of the instant pot.
  3. Close the lid, secure the valve in SEALING position and select HIGH PRESSURE for 50-55 minutes.
  4. Once done, allow the pressure to release naturally between 10-20 minutes.
  5. Release the rest of the pressure manually and open the lid when the float pin drops.
  6. Check the chickpeas for texture.
  7. Use the cooked beans right away or store them for later use.

Notes:

If your beans are old, add extra cooking time and baking soda.

Nutrition Facts

Calories

89.65

Fat (grams)

1.42

Sat. Fat (grams)

0.15

Carbs (grams)

14.99

Fiber (grams)

4.15

Net carbs

10.84

Sugar (grams)

2.62

Protein (grams)

4.84

Sodium (milligrams)

13.30

Cholesterol (grams)

0.00

The nutritional information provided is an approximation calculated by an online calculator. Please consult a professional dietitian for nutritional advice.

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