How to Cook Chickpeas in Instant Pot

Chickpeas, also known as garbanzo beans, are one of the most versatile beans to have in your kitchen. They can be used in so many recipes, from curry and stir fry, to hummus and muffins. They are a great source of plant protein and are so easy to make from scratch. With a few simple steps, you can learn how to cook chickpeas in the instant pot that are ready for any recipe, and at a fraction of the price compared to canned chickpeas from the grocery store.

Step 1: Soaking Chickpeas

Sort through chickpeas

Before soaking, its important to check the chickpeas for small stones, dirt, or debris and remove.

How to soak chickpeas overnight

Begin the process of preparing chickpeas for cooking in the instant pot by soaking them in cold water. This is done preferably in filtered water, and for 8-12 hours or overnight. Because chickpeas will at least double during the soaking process, you’ll want to cover them in at least twice as much water. This doesn’t need to be an exact measurement, but in order for there to be enough water for absorption, there needs to be plenty of water covering them.

Why soak dried beans overnight?

The practical reason for soaking chickpeas overnight is to reduce cook time. Without soaking, it can take 50 minutes to cook in the instant pot. But with a little soaking preparation, the cook time is reduced to just 13 minutes.

As far as health benefits go, soaking your chickpeas makes them more digestible. Chickpeas contain natural sugars called oligosaccharides. These sugars are indigestible, which is the cause of the bloating and gas that people experience when consuming beans. However, when the beans are thoroughly soaked, these sugars are greatly reduced, making the beans much more digestible. It’s important to also drain and rinse the beans prior to cooking in fresh water as the soak water contains the sugars.

There are plenty of instructions out there on how to cook chickpeas in the instant pot without soaking them, which does work. But I think the benefits of soaking are really beneficial and worth the little extra effort.

Step 2: Cooking Chickpeas in Instant Pot

Drain, rinse and add fresh water

Once you’ve soaked your chickpeas, drain and rinse them, and place in the instant pot. Cover completely with fresh water, filtered if possible, and place the lid on the instant pot.

Chickpea cooking time instant pot

Cook on high pressure for 12-15 minutes. Allow a slow release of pressure for at least 10 minutes before quick releasing the pressure. I have found that 13 minutes is the sweet spot for me, but if you prefer an even softer bean, then you may prefer more time. A softer chickpea may be desired in a hummus as it will create a smoother result. 13 minutes gives a chickpea that will hold its shape but is still soft enough for hummus.

How to store cooked chickpeas

Once cooled, cooked chickpeas can be drained, rinsed, and be refrigerated in an airtight container for up to 4 days.

Can you freeze cooked chickpeas?

Chickpeas that have been cooked, cooled, drained, and rinsed can be frozen for up to three months in ziploc bags, or other freezer safe containers. I find that it is so easy to make a bulk batch of chickpeas in the instant pot and keep them in the freezer.

Ways to use cooked chickpeas

Vegetable Stir fry over rice-Simply add some to your favorite stir fry for some plant-based protein.

Chickpea muffins

Curry-Like stir fry, chickpeas are so easy to add to a vegetable curry. They give a nice texture and provide a delicious vegan source of protein.

Hummus-throw some chickpeas in a food processor with garlic, lemon juice, olive oil, and salt for a yummy homemade hummus!

Financial benefit of cooking chickpeas at home

Beans are so easily prepared at home and it turns out, its way cheaper too! Let’s look at the cost comparison of storebought beans vs. home cooked.

I can get a 25 pound bag of organic chickpeas for $39 which comes out to be $1.56 per pound.

One pound of dried chickpeas makes about 6 cups when cooked. That means $1.56 will get you 6 cups, or the equivalent of four 15 oz cans, of chickpeas. This comes to be $.39 for 1.5 cups of chickpeas. The cheapest can of chickpeas I found was this one that is $1.16 for a 15 oz. can. It goes up from there. So at the very least, you’ll pay about 1/3 of the price by buying dry beans, and cooking them at from scratch at home with these simple steps.

Yield: 8 cups

How to Cook Chickpeas (garbanzo beans) in Instant Pot

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With just a few simple steps, you'll have cooked chickpeas from your own kitchen. They are an affordable, healthy staple to have around and can be used in many recipes!

Prep Time 5 minutes

Cook Time 13 minutes

Soak Time 12 hours

Total Time 12 hours 18 minutes

Ingredients

• 3 cups dry chickpeas
• filtered water

Instructions

1. Sort through dried chickpeas and remove any dirt, debris, or pebbles.
2. Place dried chickpeas in large bowl and cover with twice as much cold (preferably filtered) water.
3. Soak chickpeas for 8-12 hours or overnight.
4. Drain and rinse chickpeas. Place in instant pot and cover with fresh water so that the water is about 1 inch above the top of the chickpeas.
5. Secure lid on instant pot and set to high pressure for 13-15 minutes. Allow a slow pressure release for at least 10 minutes before letting the remainder of the pressure out.
6. Rinse chickpeas and use as desired!
7. Store cooked and rinsed chickpeas in an airtight container in the refrigerator for up to 4 days.
8. Freeze in ziploc bags or another freezer safe container for up to 3 months.

Nutrition Information:

Yield:

32

Serving Size:

1
Amount Per Serving: Calories: 71Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 0mgSodium: 5mgCarbohydrates: 12gFiber: 2gSugar: 2gProtein: 4g