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Home » Instant Pot 101

How to cook Chickpeas in Instant Pot?

Published September 20, 2017 Updated March 4, 2022 By Meeta Arora 21 Comments | This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.

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Chickpeas Pressure cooker instant pot

Try cooking Chickpeas / Garbanzo beans in the pressure cooker or instant pot.  They are quick and hands free.  And guess what, you don't have to use the high-sodium canned chickpeas anymore.  While doing that, also save on some money...honey!

Chickpeas Pressure cooker instant pot

I grew up in India, where growing up I had never seen a can of chickpeas.  I know, surprising...right?  But in Indian everyone just uses their pressure cooker (stovetop) to cook chickpeas from dried one's.  They are cheaper and healthier. 

Then I came to Chicago for work and realized the abundance of canned products.  At first, it seemed exciting that I could use a can of chickpeas and not have to wait to boil them. 

But then, I started reading nutrition labels and realized the downside of the cans.  Quickly, I moved back to the traditional methods.  And so will you, after realizing how easy it is to cook chickpeas in an instant pot.

Make this perfectly cooked chickpeas, store them in the refrigerator for upto a week or freeze them in small batches.  So you have them handy for any recipe that calls for chickpeas. 

I like to make salads with these chickpeas. Another great way to use these chickpeas is in a pulao or biryani.  You add protein with the rice and add some veggies to make it a complete meal.  Or make hummus...Yum!

Chickpeas Nutrition

Chickpeas are a popular legume across nearly every continent, which not surprising looking at the benefits and nutritional content of chickpeas.

They are a powerhouse  of nutrients, packed with plant-based protein, dietary fiber, and carbohydrates. One cup of boiled chickpeas has 269 calories, with 45 grams of carbohydrates, 4.5 grams protein and a whopping 12.5 grams of fiber.

How to cook chickpeas in Instant Pot?

You can either soak the chickpeas or just cook them right away.  However the difference is how long they take to cook.  Unsoaked chickpeas take about 40 minutes to cook under pressure, while soaked chickpeas take 20 minutes. 

As you can see, there is a significant time difference.  I prefer to soak the chickpeas and reduce the cooking time (save some electricity too!).

I also like to add some salt when cooking chickpeas, that is totally optional.  This also means I reduce the salt used in the dish that I prepare with the cooked chickpeas.  Optionally, you can also add garlic and/or bay leaves when cooking.

I cooked these chickpeas in an instant pot, but you can use any pressure cooker.  Just add the chickpeas and water to the pressure cooker and set it to cook at high pressure for the required time.  I use a 1:3 chickpea to water ratio.

steps to boil chickpeas in the instant pot pressure cooker

One cup of dried chickpeas yields just more than 2.5 cups of cooked chickpeas. You can drain the leftover water after cooking the chickpeas or use it as a broth in a soup or curry.

Instant Pot Chickpeas

Enjoy the chickpeas in a salad or pilaf or in your favorite hummus.

If you are looking for more chickpea recipes, check out Chana Masala made in the pressure cooker. Some readers asked about Black Chickpeas, here is the recipe for Kala Chana Curry.

Check out other instant pot basics recipes - Amazing Steamed Broccoli, Pumpkin Puree, No-boil Yogurt and Cooking Beets in the Instant Pot.

Tried this recipe?Give a rating by clicking the ★ below
One cup of dried chickpeas yields just more than 2.5 cups of cooked chickpeas.

Instant Pot Chickpeas Recipe (Pressure Cooker)

Meeta Arora
Easy and healthy Chickpeas cooked in a pressure cooker.  Better than canned and quick to make. Enjoy in a salad or pilaf or hummus. 
4.75 from 24 votes
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Servings: 5
Calories: 302
Course: Salad
Cuisine: American, Indian
Diet: Dairy-free, Gluten-free, Nut-free, Vegan, Vegetarian
Method: Instant Pot/Pressure Cooker
Prep Time: 4 hrs
Cook Time: 30 mins
Total Time: 4 hrs 30 mins

Ingredients
 
 

  • 2 cup Chickpeas (Chole/Garbanzo beans) dry
  • 1 teaspoon Salt (optional)
  • 6 cup Water for soaking / cooking

Instructions
 

  • Rinse the chickpeas in ample water using a colander.
  • Soak the chickpeas in water overnight or for 4 hours.  (optional)
  • Add the chickpeas along with the water to the instant pot insert. Add salt (optional). Close the lid with vent in sealing position. 
  • Set the Instant Pot to High Pressure, and adjust the timer to 20 minutes (40 minutes if using unsoaked chickpeas)
  • When the cooking time is up, turn off the Instant Pot and do a 10 minute NPR, which means release the pressure manually 10 minutes after the beep. 
  • Strain the liquid and refrigerate or freeze the chickpeas in small batches. 

Notes

  • The cooking time can vary depending on the quality of the chickpeas.  This time has worked best for me in the many times I have cooked chickpeas.
  • In general, cooking time does not change if you half or double this recipe. 
  • Optionally you can add garlic and bay leaves which cooking chickpeas. 
 

Note: Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.

Nutrition

Serving: 81gCalories: 302kcalCarbohydrates: 50.36gProtein: 16.38gFat: 4.83gSaturated Fat: 0.482gSodium: 484mgPotassium: 574mgFiber: 9.8gSugar: 8.56gVitamin A: 100IUVitamin C: 3.3mgCalcium: 50mgIron: 3.4mg
Keyword instant pot chickpeas
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Reader Interactions

Comments

  1. Rosemary says

    August 03, 2020 at 7:26 pm

    Hi Meeta! I'm new to IP but found your blog right away and have been enjoying your chana dhal so much! I have made it numerous times over the last couple of months!
    So, I thought I'd ;look you up as I wanted to try and cook chick peas rather than the canned versin I've been using all the time!
    I want to cook a lot and freeze them in smaller batches as you've mentioned.
    Do they get soggy when defrosted or will they remain firm?
    Thanks so much 🙂
    Rosemary in Sydney, Australia.

    Reply
    • Meeta Arora says

      August 04, 2020 at 2:22 pm

      Hi Rosemary - So glad to hear you have been enjoying the Chana Dal recipe. The chickpeas stay good and don't get mushy when defrosted in the refrigerator overnight. I hope you give it a try.

      Reply
  2. Becky C. says

    March 17, 2019 at 9:20 am

    The flavor of these is so much better than canned chickpeas. I added the bay leaf. What a difference. I’ll never go back to canned!

    Reply
    • Meeta Arora says

      March 19, 2019 at 1:04 pm

      Hey Becky - Cooking chickpeas at home definitely makes a big difference. Glad you enjoyed these 🙂

      Reply
  3. Harini says

    June 24, 2018 at 6:46 pm

    Hi I love all your recipes. I’m just trying to cook chole with preboiled Chana . Can I preboil Chana based on this recipe in instant pot and use that Chana for preparing with gravy on stove top?

    Reply
    • Piping Pot Curry says

      June 26, 2018 at 6:23 am

      Hey Harini - Yes, you can cook chana using this recipe. Then mix it with the gravy on stovetop. I would recommend to let it simmer for 10-15 mins with the gravy, so the flavors get infused well.

      Reply
  4. Goldie says

    June 23, 2018 at 7:49 am

    Hi Meeta,
    What about the darker ( kaale) Chaney? Same time???

    Reply
    • Piping Pot Curry says

      June 23, 2018 at 11:19 am

      Hey Goldie - For Kala Chana, I do 30 mins at high pressure. Here is a recipe with black chickpeas - https://www.pipingpotcurry.com/instant-pot-kala-chana-black-chickpeas/

      Reply
  5. reema says

    June 11, 2018 at 7:41 pm

    How long do you cook the chick peas if you are looking to make 2 cups?

    Reema

    Reply
    • Piping Pot Curry says

      June 12, 2018 at 5:26 pm

      Hi Reema - The cooking time does not change even if you half or double the quantity. The instant pot will just take less or more time accordingly to come to pressure and release pressure.

      Reply
  6. Robin Ross says

    February 25, 2018 at 11:09 am

    Hi Meeta,
    I just want to let you know how much I love your recipe for chickpeas, especially your suggestion to add garlic and bay leaves! So flaverful!!! Thank you so much!!
    Robin

    Reply
    • Piping Pot Curry says

      February 25, 2018 at 11:27 am

      Hey Robin - Happy to hear you liked the chickpeas. I love the flavor of garlic (in anything :-)). Thank you for sharing your review!

      Reply
  7. Danny Lingman says

    January 09, 2018 at 3:47 pm

    If I'm adding these to stew, can I add them in still dry, and make sure that the stew cooks for 40 minutes at high pressure? Would probably be adding a handful of these, and a handful of red lentils to my standard stew.

    Reply
    • Piping Pot Curry says

      January 09, 2018 at 4:07 pm

      Hey Danny - Yes, you can do that. If there lots of tomatoes in the stew, then cook for 45-50 minutes. I hope you enjoy the stew.

      Reply
  8. Michele says

    January 07, 2018 at 12:39 pm

    Hi Meeta, I just discovered the Instant Pot, your blog, and am new to Indian food. I had no idea how much I would love the exotic flavors! I am enjoying your recipes very much. I followed your instructions for chickpeas in the Instant Pot and they turned out great. Thank you so much!

    Reply
    • Piping Pot Curry says

      January 07, 2018 at 9:20 pm

      Hey Michele - I am so glad you found the blog and are trying Indian food. Do let me know if I can help with any recipes you are trying 🙂

      Reply
  9. MTD says

    January 01, 2018 at 12:52 pm

    If the outer layers are peeling off, did I overcook?

    Reply
    • Piping Pot Curry says

      January 01, 2018 at 1:00 pm

      No, they are perfectly fine. This happens at times. If you prefer a firmer texture, you can reduce cooking time a bit. Cooking chickpeas depends a lot on the quality of chickpeas. Hope you enjoy them!

      Reply
      • MTD says

        January 02, 2018 at 2:38 pm

        Thanks for the info and recipe!

  10. Lenore says

    November 18, 2017 at 9:33 am

    These came out perfect! Thank you!

    Reply
    • Piping Pot Curry says

      November 18, 2017 at 10:44 am

      Great to hear! Thanks for sharing back your review.

      Reply

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Meeta Arora of Piping Pot Curry

I strongly believe that each one of us has a chef inside us, we just need to explore the ingredients and create great food. Here you will find easy & delicious recipes using Instant Pot & Air Fryer.

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