Learn how to cook Instant Pot chickpeas for the best flavor and texture! This simple method for garbanzo beans is quick, reliable, and better than canned.
After cooking dried chickpeas for years, I’ve found that Instant Pot chickpeas is the quickest method! The first time I made them, I was amazed at how tender they get in only 1 hour. It’s so much easier and faster than cooking them on the stovetop!
Also, homecooked chickpeas have a texture and flavor that’s more satisfying than canned garbanzo beans, and they’re about half the price. My hands-off method makes it easy to batch-cook chickpeas for everything from homemade hummus to quick weeknight chickpea curry.
Why You’ll Love This Method
When I need to cook dried beans, I whip out my Instant Pot! Alex and I are always trying to find ways to fit cooking dried beans into our lives. Here’s why the pressure cooker is key:
- It’s quick and hands off. The method is truly hands off, and the chickpeas cook perfectly every time.
- It’s cheaper than canned. I love eating canned chickpeas, but cooking beans in a pressure cooker is cheaper: about half or more the price of canned!
- It’s MUCH more delicious than canned. The texture and flavor of home-cooked Instant Pot chickpeas are better than those from a can. These chickpeas have a slightly nuttier flavor and firmer texture than canned, which can be mushy.
Reader Reviews
“Thank you for this recipe! Delicious.” -Leslie
“Turned out perfectly. I love cooking garbanzos this way because they’re so inexpensive and taste better than canned. I put them in small baggies in the freezer, and then it’s perfect to throw onto a salad for a quick lunch. Easy and healthy protein and fiber.” -Alice
All About Chickpeas
Chickpeas (also called garbanzo beans) are versatile legumes that work in everything from Mediterranean salads to Indian curries. They’re packed with plant-based protein and fiber, making them a nutritious addition to vegetarian and vegan meals. I use them constantly for Chickpea Salad Sandwiches, Chickpea Curry, and my other favorite chickpea recipes.
Instant Pot Notes
An Instant Pot is an electric pressure cooker that uses steam and heat to cook foods faster than the stovetop or oven. I use a 6 quart Instant Pot Pressure Cooker, but any brand of pressure cooker will work with this recipe. Keep in mind larger pots may take a little longer to come up to pressure.
I’ve been experimenting with my Instant Pot for years and have lots of Instant Pot recipes: cooking dried beans is one of my favorite uses because it’s so quick and hands-off. Traditional stovetop methods can take 2 to 3 hours, but pressure cooking reduces that to under 1 hour including prep time.
Tips for Cooking Chickpeas in an Instant Pot
- To soak or not to soak: I recommend soaking dried chickpeas overnight (or 10-12 hours) for the most tender, evenly cooked results. You also can cook unsoaked chickpeas if you’re short on time: just increase the cook time to 35 minutes. But keep in mind, unsoaked will have a drier texture.
- Add enough water: Cover the chickpeas with about 1 inch of water (roughly 6 cups of water for 1 pound of dried chickpeas). This ensures they cook evenly without burning.
- Season with salt: Add 1 teaspoon of kosher salt or sea salt to the cooking liquid. This enhances the natural flavor without making them overly salty.
- Use natural release: After the cook time ends, let the pressure release naturally for 20 minutes. This helps to prevent the chickpeas from splitting.
- Test for doneness: Taste one chickpea before draining. Different brands and pressure cooker models can vary. If they’re still firm, cook for an additional 3 to 5 minutes on high pressure.
Texture & Cook Times
Here’s a quick guide for different textures based on cook time (using soaked chickpeas):
- Soft & creamy (all-purpose): 23-25 minutes on high pressure + 20 minute natural release
- Very soft/mashable (best for hummus): 28-30 minutes on high pressure + 20 minute natural release
- Unsoaked chickpeas: 35 minutes on high pressure + 20 minute natural release (note: these tend to be drier than soaked)
Remember that the Instant Pot takes about 15-20 minutes to come up to pressure before the actual cook time starts, so the total cook time is about 1 hour.
Ways to Use Chickpeas
Chickpeas are one of my favorite solutions for quick, protein-packed meals. Here are my favorite ways to use them:
- For quick meals: Toss into Moroccan Chickpea Stew, blend into Instant Pot Hummus or Chickpea Burgers, or add to Chickpea Couscous Bowls.
- For salads and sides: Mix into grain bowls or Power Bowls, add to Greek Orzo Salad, or make Chickpea Salad Sandwich for lunch.
- For crispy snacks: Roast with olive oil and spices to make Crispy Roasted Chickpeas
- For curries and soups: Simmer in Coconut Cauliflower Curry or add to vegetable soups like Chickpea Rice Soup for extra protein and fiber.
Storage & Freezing Tips
Store cooked chickpeas in an airtight container in the refrigerator for 4 to 5 days. Keep them in their cooking liquid if you’re planning to use them within a day or two for extra moisture.
You can also freeze them for up to 3 months: drain the chickpeas and freeze in 1.5-cup portions (the same as one can of chickpeas!) in freezer-safe containers or bags. Thaw overnight in the refrigerator, or run the container under warm water for fast thawing.
Tip: You can save the cooking liquid for soups, stews, or as a base for hummus. It’s packed with nutrients and adds depth to recipes.
Dietary Notes
This Instant Pot chickpeas recipe is vegetarian, gluten-free, vegan, plant based, dairy free, naturally sweet, and refined sugar free.
Frequently Asked Questions
Use about 6 cups of water for 1 pound of dried chickpeas, covering them by about 1 inch. This ratio works whether you’re using soaked or unsoaked beans.
The key is using a natural release for 20 minutes rather than a quick release, which can cause them to split. Also, don’t overcook them: test for doneness and stop cooking when they reach your desired texture.
Yes! Bay leaves, garlic cloves, and salt work great. Avoid adding acidic ingredients like lemon juice or tomatoes during cooking, as they can prevent the chickpeas from softening properly. Add those after cooking.
One cup of dried chickpeas yields about 2.5 to 3 cups of cooked chickpeas, depending on how long you cook them.
Instant Pot Chickpeas
Pin Recipe
Print RecipePerfectly tender, flavorful chickpeas cooked from dried beans in under an hour! This pressure cooker method for garbanzo beans yields better texture and flavor than canned, and it’s perfect for meal prep.
- Prep Time: 10 minutes (preheat)
- Cook Time: 42 minutes (including natural release)
- Total Time: 52 minutes
- Yield: 6 cups
- Category: Main Dish, Side Dish
- Method: Pressure Cooker
- Cuisine: American
Instructions
- Night or day before (recommended): Place the chickpeas in the Instant Pot and cover with the water. Soak 10 to 12 hours, then drain. This makes the most tender chickpeas that are most evenly cooked (see notes below*).
- Place the chickpeas into Instant Pot and cover with water by 1 inch (about 6 cups). Add the kosher salt. Lock the lid. Place the pressure release handle (vent) in the “Sealing” position.
- Cook on high pressure 23 minutes (soaked) or 35 minutes (unsoaked*): Press the Pressure Cook button, making sure the “High Pressure” setting is selected, and set the time. It takes about 15 to 20 minutes for the pot to “preheat” and come up to pressure before it starts cooking. Wait while the Instant Pot cooks. (Note: During cooking, avoid touching the metal part of the lid.)
- Natural release for 20 minutes: After the Instant Pot beeps, wait for another 20 minutes to let the Instant Pot naturally release pressure. (Tip: We set a timer for this part so we don’t forget!) Then vent any remaining steam by moving the vent to “Venting”, covering your hand with a towel or hot pad. Never put your hands or face near the vent when releasing steam. (The pressure indicator in the lid may drop on its own after 10 minutes, meaning that there is no remaining steam in the pot.)
- Open the lid and taste one chickpea to see if it is tender. Some chickpea brands and pressure cooker brands have require longer cook times. If it’s not tender, cook a few more minutes on high pressure and do a quick release. Once cooked, drain and use immediately, store in the refrigerator for 4 to 5 days, or freeze indefinitely. We freeze the drained chickpeas in sealable containers in 1.5 cup servings, which equals 1 15-ounce can.
Notes
Important: Read and abide by all safety precautions in your Instant Pot / pressure cooker manual.
Soaked vs unsoaked: Soaked chickpeas make the most reliable results: they are most tender, evenly cooked, and closest to canned chickpeas. Unsoaked chickpeas can be rather dry; if you’re using them in hummus, you may need to add more water than the recipe specifies to make a creamy consistency.
Cooking liquid: Save the cooking liquid to use as a base for soups, stews, or homemade hummus.
Texture variations: Adjust cook time based on desired texture. For softer chickpeas perfect for hummus, cook for 28-30 minutes. For firmer chickpeas for salads, reduce to 20-22 minutes.
Freezing tip: Freeze cooked chickpeas in portions that equal one can (1.5 cups) for easy recipe substitutions.
from A Couple Cooks https://ift.tt/1KSVkIn
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