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!
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.
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.
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.
Instant Pot Chickpeas Recipe (Pressure Cooker)
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.
Rosemary says
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.
Meeta Arora says
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.
Becky C. says
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!
Meeta Arora says
Hey Becky - Cooking chickpeas at home definitely makes a big difference. Glad you enjoyed these 🙂
Harini says
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?
Piping Pot Curry says
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.
Goldie says
Hi Meeta,
What about the darker ( kaale) Chaney? Same time???
Piping Pot Curry says
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/
reema says
How long do you cook the chick peas if you are looking to make 2 cups?
Reema
Piping Pot Curry says
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.
Robin Ross says
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
Piping Pot Curry says
Hey Robin - Happy to hear you liked the chickpeas. I love the flavor of garlic (in anything :-)). Thank you for sharing your review!
Danny Lingman says
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.
Piping Pot Curry says
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.
Michele says
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!
Piping Pot Curry says
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 🙂
MTD says
If the outer layers are peeling off, did I overcook?
Piping Pot Curry says
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!
MTD says
Thanks for the info and recipe!
Lenore says
These came out perfect! Thank you!
Piping Pot Curry says
Great to hear! Thanks for sharing back your review.