How to Cook Chickpeas in The Instant Pot (Soak & No Soaking)
Chickpeas are a nutritious and versatile legume perfect for meatless diets. Today I’m going to share how to cook chickpeas in the Instant Pot. Get ready to unlock the secrets to tender, flavorful, and fuss-free chickpeas that will elevate your Mexican dishes with this easy recipe!
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 – specially those with following a meatless diet and on 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 requires 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 their are incredibly versatile and offer an array of health benefits. Here’s 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 you won’t get sugar spikes. 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 question 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 then 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?
It isn’t mandatory – however, it does help reduce cooking time. Also many people believe that soaking legumes before cooking aids in better digestion.
Can I cook chickpeas directly from dry, without soaking?
Yes you can! They’ll just need to cook longer than when soaked. I would add an additional 15 to 20 minutes to the cooking time.
How long should you soak chickpeas before cooking?
Soak chickpeas in plenty of water for at least 6 hours or overnight before cooking. The time will depend on how old and dry the chickpeas are.
How long does it take to cook chickpeas in the Instant Pot?
Soaked cooking time ranges from 8 to 12 minutes on high pressure. This will also depend on how tender the soak beans are and how tender you want them after cooking.
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) for a protein boost.
Garbanzos are also used in one of my other favorite world cuisines, Indian food. They have so many delicious way of eating them but perhaps my favorite chickpea recipes 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!
How to Cook Chickpeas in The Instant Pot (Soak & No Soaking Methods)
Video
Equipment
Ingredients
- 1 cup dried chickpeas
- 5 cups water+ extra water 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 they 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 to Instant Pot to naturally release all pressure once cooked. 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.
Notes
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
Nancy Lopez is a food blogger and author of the cookbook Mexican Tamales Made Meatless. Born in Mexico, raised in the US, and currently living in Southern Mexico, she has followed a meatless diet for almost 10 years. It is her passion and mission to share all she has learned about vegan Mexican cooking and vegetarian Mexican recipes. Mexican Made Meatless is a blog dedicated to preserving the authentic flavors of Mexican cuisine just without the meat. It’s a place to celebrate Mexican culture and all it’s delightfully delicious traditional foods. Read more…
