How to cook Chickpeas – Instant Pot, Pressure Cooker

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How to cook chickpeas (garbanzo beans) in Instant Pot, Pressure Cooker. How to properly store chickpeas. Some of the ways to use chickpeas. Chickpeas are gluten-free, good source of protein and fiber, and are natural plant-based protein.

 

 

 

Growing up in India, I remember my mom used to always soak the chickpeas overnight and pressure cook the chickpeas next day. And this is a common practice in India for making any kind of beans. Even today my mom uses a pressure cooker to cook all types of beans.

When I moved to US, I was so fascinated when I first time saw the chickpeas in a can. I never knew that chickpeas also come in a can, pre- cooked. I had seen only dry chickpeas. And yes, these canned chickpeas are so convenient for those busy weeknights. 

For many years I used canned chickpeas. Recently, I started cooking chickpeas in Instant Pot. And I must say these are the best chickpeas I have ever had. Perfect texture, tender, soft and most importantly these don’t have any preservatives added at all. I have complete control over the texture of the chickpeas. And that’s the best part of cooking chickpeas yourself.

For salads, I prefer chickpeas slightly al dente, as they add a nice crunch when you bite on to it. Also, these make an excellent for snacking. I slightly roast the chickpeas in a skillet or in an oven to make a healthy anytime snack I can munch on.

For use in curries, soups, dips (hummus), I prefer chickpeas on the softer side and cook accordingly. I can adjust the cooking time based on the dish I will be using chickpeas in. So convenient.

HEALTH BENEFITS OF CHICKPEAS (GARBANZO BEANS)

Chickpeas, by nature, are gluten-free and high in nutrients. They are a good source of protein and fiber, which makes chickpeas naturally plant-based protein. They are an excellent alternative to meats and make a great vegetarian and/or vegan substitutes.

Chickpeas are rich in fiber, and thus keep you fuller for longer.

Research also suggests, that chickpeas have low Glycemic Index, and hence supports steady blood glucose levels.

PRO TIPS FOR COOKING PERFECT CHICKPEAS (GARBANZO BEANS)

Here are few helpful tips that I find quite useful when cooking my own chickpeas. Hope you will find these tips helpful as well.

TIP #1: PRE-SOAK THE CHICKPEAS

 

 

 

Pre-soaking the chickpeas is one of the most important step in cooking dried chickpeas. There are two ways you can do this.

OVERNIGHT SOAKING: Rinse the beans thoroughly, discard any stones, debris or bad beans. Soak in ample water overnight or minimum of 8 hours. When beans re-hydrate they triple in size. I soak one cup of beans in 3 cups of water, thus making sure there is enough water for the beans to re-hydrate.

Soaking beans prior to cooking helps break down some of the complex sugars that can make beans hard for some people to digest.

Soaking the beans also reduces cooking times.

Soaking the beans also cleans them more thoroughly (since beans cannot be washed before being sold or they can turn moldy).

QUICK SOAKING: There are times, when I forget to soak the beans and still what to make it for dinner. How do I do it? Yes, you can still easily cook the beans. I find this method very helpful.

Add beans and water to a pot, bring it to a boil. Remove the pot from the heat. Cover and let it sit in hot water for an hour. After 1 hour, the beans will be ready to be cooked.

TIP #2: RINSE THE PRE-SOAKED CHICKPEAS BEFORE COOKING

After the beans have been soaked, the soaking water now contains elements that we are trying to eliminate such as indigestible sugars, that can cause stomach discomfort.

Soaking the beans also cleans them more thoroughly (since beans cannot be washed before being sold or they can turn moldy).

And this is why it is important to discard the water the beans are soaked in. Best is to drain the water completely, and rinse the beans thoroughly before cooking the chickpeas.

 

 

 

TIP #3: ADD SALT WHEN COOKING CHICKPEAS

Adding a 1/2 teaspoon of salt for every 1 cup of soaked chickpeas while cooking, improves the flavor and texture of the chickpeas.

Seasoning the beans as we cook, also eliminates excess use of salt later to flavor the chickpeas. The chickpeas are flavored inside out, so you will need very less salt or no salt at all when using these in dishes.

TIP #4: ADD A PINCH OF BAKING SODA

Adding baking soda helps reduce the cooking time and also results in tender, soft chickpeas.

I normally add the baking soda when I am planning to use the chickpeas as it is, either in making some homemade dip (hummus), or in curries, soups.

If I am going to use the chickpea for salads, stews or for snacking, I don’t add any baking soda. This is a personal preference you can add baking soda or leave it out, it would just work fine.

You might see some scum, once the chickpeas are cooked. This is quite normal when using the baking soda. Simply, skim off the scum from the chickpeas.

 

 

 

TIP #5: FLAVOR THE CHICKPEAS WHILE COOKING

I like to keep my chickpeas simple. However, you can use some bay leaves, or some fresh cloves of garlic to flavor the beans.

HOW TO COOK CHICKPEAS (GARBANZO BEANS) IN INSTANT POT

You can cook the pre-soaked or dry chickpeas in Instant Pot. It will take almost double the amount of time to cook dry chickpeas.

I prefer to soak the chickpeas prior to cooking, it not only reduces the cooking time in half, but also has health benefits. (Please refer post earlier for details)

Drain and rinse the pre-soaked chickpeas. Add the chickpeas into the inner pot of the Instant Pot. Add water, salt, baking soda(optional). And pressure cook on high for 20 minutes. If using baking soda, reduce the cooking time to 15 minutes.

Let pressure release naturally, around 20 minutes. Open the Instant Pot, strain the chickpeas using a colander. Discard or use the reserve liquid as a stock in soups or curries.

One cup of dried chickpeas yields around 2.5 cups of cooked chickpeas. Store it in the refrigerator for 3-5 days or freeze it for a month.

 

 

 

HOW TO STORE COOKED CHICKPEAS (GARBANZO BEANS)

Once the chickpeas are completely cool, you can store the chickpeas in the refrigerator for 3-5 days or freeze it for upto a month.

Divide the chickpeas into freezer-safe container or Ziploc bags, and freeze it. These thaw quickly and can be used for a quick meal.

SOME OF THE WAYS TO USE CHICKPEAS (GARBANZO BEANS)

CHOLE (CHANA MASALA)
SPINACH CHICKPEA PILAF
CHICKPEA SAMOSA CHAAT
HUMMUS
ROASTED SPICED CHICKPEAS
VEGAN BEAN CHILI

 

Here are some more recipes from blog. Enjoy!!

Cream of Mushroom Soup  – cream, comforting, earthy flavors in a bowl of soup

How to Steam Broccoli / Instant Pot  – easiest and a healthier way to make broccoli 

Dal Makhani  –  creamy, flavorful dal made with black gram lentils, kidney beans

Aloo Gobi – simple, easy, delicious Potato Cauliflower curry

Strawberry Jam – 3-ingredients, super easy, finger-licking homemade Strawberry Jam

Chicken and Cabbage Soup – healthy, low-carb, chicken and cabbage soup

Chicken Tortilla Soup – spicy, hearty soup inspired by Mexican cuisine

 Tomato Carrot Beetroot Soup – smooth, velvety textured, tomato soup

 

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How to cook Chickpeas / Garbanzo Beans / Chole

Course Main Course
Cuisine American, Indian, Mediterranean
Keyword chickpeas,garbanzo beans,chole,how to cook chickpeas,instant pot,instant pot recipes,how to cook chickpeas in Instant Pot,pressure cooker
Prep Time 8 hours
Cook Time 20 minutes
Total Time 8 hours 20 minutes
Author Jyoti Behrani

Ingredients

  • 2 cup dried chickpeas (Garbanzo beans / Chole)
  • 1 tsp salt
  • 1/4 tsp baking soda (optional)
  • 5 cup water for pressure cooking

Instructions

FOR PRE-SOAKING THE CHICKPEAS

  • Pick any stones or debris from the chickpeas.
  • Rinse the chickpeas couple of times.
  • Soak the chickpeas in 6 cups of water overnight.

FOR PRESSURE COOKING THE CHICKPEAS

  • Drain and rinse the soaked chickpeas.
  • Add the chickpeas, 5 cups of water, salt, baking soda(optional) to the Instant Pot insert. Close the lid with vent in sealing position.
  • Set the Instant Pot on High Pressure for 15 minutes, if using baking soda, (20 minutes without baking soda).
  • Once the cooking time is up, wait for around 20 minutes, before opening the Instant Pot.
  • Strain the liquid using a colander.
  • Refrigerate or freeze the chickpeas as desired.

Notes

  1. If the quantity is doubled the cooking time does not change.
  2. If using chickpeas without soaking, add an extra cup of water and cook for 40 minutes on high pressure.
  3. Adding salt while cooking the chickpeas, improves the flavor and texture of the chickpeas. You will end up using much less salt later in the recipes chickpeas is used.
  4. Baking soda is optional. Baking soda helps soften the chickpeas, and it also reduces the cooking time. If using baking soda, reduce the cooking time by 5 minutes.
  5. Fresh cloves of garlic or a bay leaf may be used for added flavor.
  6. Cooking beans, in general is quite tricky. Old, aged beans take longer to cook. This timing has worked for me most of the time.
  7. HOW TO COOK CHICKPEAS (GARBANZO BEANS) IN STOVE TOP PRESSURE COOKER - Follow the same instructions ,after the first whistle, reduce the heat to medium, and cook for 15-20 minutes. 
  8. PRO TIPS FOR COOKING PERFECT CHICKPEAS (GARBANZO BEANS) - please refer to the post earlier.

 

 

Jyoti Behrani

Hello!! Welcome to my blog, my journey Living Smart and Healthy! Cook with me easy and authentic Indian food and around the globe. Will be sharing tips and tricks on easy authentic cooking, without spending hours in the kitchen or comprising on authentic flavors. Keeping things simple and healthy is what I am all about. Life is simple, so lets keep cooking simple too!!

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