How to Cook Chickpeas in The Instant Pot (Soak & No Soaking)
Instant Pot chickpeas are the easiest way to cook garbanzo beans from dry. Soaked chickpeas cook in 10 minutes at high pressure, then release pressure naturally. Unsoaked chickpeas go straight from the bag into the pot for 45 minutes, plus a 10-minute natural release.
In Mexico we call them garbanzos, and I add them to sopas and my chickpea ensalada de atún. Below you’ll find both methods, how much water to use, and how to store them.
Chickpeas vs Garbanzo Beans
You may have heard both of these words to describe the same legume. Have you ever wondered which one is correct?
Both are correct and both words can be used to describe the same type of legume.
In Mexico, and Spanish, we call them garbanzo or garbanzos. In the English world I’ve seen both used.
So really use whichever name you like.
Instant Pot Chickpeas
My Instant Pot, or electric pressure cooker, is one of my MOST favorite appliances. I can’t live without it. Seriously!
I always recommend it to everyone I know,especially those following a meatless diet or on a busy schedule.
Using my IP is one of my favorite ways to cook my arroz rojo and blanco, I make pinto, black beans, and peruano beans, and I also make pozole and menudo in my Instant pot.
Pressure cooking food is wonderful because it doesn’t require as much time for cooking.
So now let me tell you why you should be cooking your dry chickpeas in the Instant Pot.
- Speed: Your garbanzos (and other dried beans) will be ready in a fraction of the time compared to traditional stove top methods that takes hours and heats up your kitchen.
- Hands-off Approach: I love this because you place everything in the pressure cooker and you simply set it and forget it! You don’t have to keep checking the stove to see if the pot needs more water.
- Perfect Results: The Instant Pot ensures that your homecooked chickpeas are perfectly tender every time.
- Budget Friendly: Cooking your own chickpeas at home is cheaper than picking up a can of chickpeas at the grocery store. Buying dry beans is always cheaper than canned.
- Perfect for Meal Planning: Making pressure cooker chickpeas is excellent for planning meals ahead of time. You can make a big batch and store in an airtight container in the fridge or in a freezer bag to use another time.
- Better Taste: Homemade tends to have a better taste than canned chickpeas. Additionally no sugars are added and you can control the amount of salt too!
Health Benefits of Chickpeas
Chickpeas have a delicious taste and texture. Plus they are incredibly versatile and offer an array of health benefits. Here’s are some very good reasons for you to incorporate them into your diet:
- Fiber: Chickpeas are an excellent source of dietary fiber. This aids in better digestion, and helps create a healthy gut.
- Plant-Based Protein Powerhouse: Chickpeas are a great source of protein for vegans, vegetarians and everyone else. In just 1 cup of cooked chickpeas you’ll get nearly 15 grams of protein!
- Good Source of Essential Minerals: Garbanzos are a good source of iron, magnesium, and potassium, all of which contribute to overall well-being.
- Heart-Healthy: The high fiber content, combined with low saturated fat, helps maintain healthy cholesterol levels and reduces the risk of heart disease.
- Helps Regulate Blood Sugar: Chickpeas have complex carbohydrates, which are digested slower into our bodies. This means that our blood sugar levels stay level and they’re digested more slowly, which helps keep blood sugar steadier. This is important for everyone but particularly valuable to those individuals with diabetes.
Soak or No Soak
When it comes to beans and legumes one of the most common questions is if soaking is needed before cooking.
So your question may be “do I need to soak chickpeas before cooking them in the Instant Pot?”
The answer is no it’s not mandatory – however, it does help reduce cooking time. If you don’t soak beans or legumes they take a longer time to cook than when soaked.
Also many people believe that soaking legumes before cooking aids in better digestion.
You can soak garbanzos for at least 6 hours or overnight. Or you can also do a quick soak. Place them in a large pot with plenty of cold water, bring to a boil, cover, turn off the heat and allow to soak for about an hour or longer before cooking.
Make sure to follow the cooking instructions in the recipe card below for the soaking and no-soak method.
FAQs About Cooking Chickpeas in the Instant Pot
Do I need to soak chickpeas before cooking them in the Instant Pot?
No, soaking isn’t required. Soaked chickpeas cook in 10 minutes at high pressure instead of 45. Many people also believe soaking helps with digestion.
Can I cook chickpeas directly from dry, without soaking?
Yes! Rinse 1 cup of dried chickpeas and add them to the Instant Pot with 6 cups of water. Cook for 45 minutes at high pressure, then let the pressure release naturally for 10 minutes.
How long should you soak chickpeas before cooking?
Soak them in plenty of cold water for at least 6 hours or overnight. If your kitchen is hot and humid, soak them in the fridge so they don’t sprout. For a quick soak, bring them to a boil, cover, turn off the heat, and let them sit for about an hour.
How long does it take to cook chickpeas in the Instant Pot?
Soaked chickpeas take 10 minutes at high pressure, followed by a full natural release. Unsoaked chickpeas take 45 minutes at high pressure, followed by a 10-minute natural release. If they’re still firm, seal the lid and cook them a few minutes more.
How to Use Cooked Chickpeas
One of my favorite recipes is using them to make my favorite chickpea salad, Mexican ensalada de atun made vegan.
I also like to add them to sopas like fideo, Sopa de Estrellitas, and Mexican Alphabet Soup, for a protein boost. Other Mexican soups like Caldo Tlalpeño naturally include chickpeas.
Garbanzos are also used in one of my other favorite world cuisines, Indian food. They have so many delicious ways of eating them but perhaps my favorite chickpea recipe from Indian food is chana masala, which is a type of chickpea curry.
Of course many of you know that chickpeas are the key ingredient for making delicious homemade hummus which is a popular dip in Middle Eastern cuisines.
How to Cook Chickpeas in the Instant Pot
Ok amigos below is the printable recipe card. Do let me know if you have any questions.
Also do share how you like to eat your homemade garbanzo beans!
Gracias
I’m so happy you stopped by. If you have any questions or want to let me know how you liked this recipe, do leave a comment. Muchas gracias, I appreciate you!
How to Cook Chickpeas in The Instant Pot (Soak & No Soaking Methods)
Video
Equipment
Ingredients
- 1 cup dried chickpeas
- 5 to 6 cups water (5 cups for soaked, 6 cups for unsoaked), plus extra for soaking
- 1 teaspoon sea salt
Instructions
Soaking Method:
- Sort through the chickpeas and discard any dirt, debris, or damaged ones. Thoroughly rinse. Place in a large container and cover with lots of cold water. Leave to soak for 6 hours or overnight. If you live in a hot and humid place and want to soak overnight, place the bowl in the fridge otherwise the garbanzos will sprout!
- After soaking drain and rinse the softened chickpeas. Place in the pot of the Instant Pot, pour in 5 cups of water, mix in the salt and cover. Set valve to Sealing and set timer to High Pressure for 10 minutes.
- Allow the Instant Pot to naturally release. Then move valve to Venting and carefully open the pot. Test the chickpeas for doneness and either use as desired or cool to room temperature before storing.
Unsoaked Method:
- Sort through the chickpeas and discard any dirt, debris, or damaged ones. Thoroughly rinse and pour into the pot of your pressure cooker. Cover with 6 cups of water then place the lid on the pot. Switch valve to Sealing, timer to High Pressure for 45 minutes.
- Allow to finish cooking and do a natural pressure release for 10 minutes before opening the Instant Pot. Pour in the salt and allow to sit another 5 minutes before using as desired or cool to room temperature before storing.
Recipe Notes & Pro Tips
If you’d like you can add seasonings to the chickpeas when cooking. Just keep in mid what you’ll be using them for so that the flavors don’t clash. Some spices you could add could be bay leaves, black pepper, onion and garlic cloves. Instead of the water you can use vegetable broth to cook the chickpeas. To Store Leftovers:
Allow to come to room temperature and place in an airtight container with some of the cooking liquid. Cooked garbanzo beans will keep fresh in the refrigerator for about 4 to 5 days. In the freezer they’ll keep for a few months.
Nutrition
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Nancy Lopez is a Mexican-born published cookbook author and recipe developer with 20+ years of cooking experience. Raised in the U.S. and now living in North-Central Mexico, she creates authentic vegan and vegetarian Mexican recipes rooted in tradition and tested for real home kitchens. Read more…
