Instant Pot Chickpeas
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4.7
147 reviews
Excellent
Instant Pot Chickpeas
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How to cook chickpeas in the Instant Pot! Our easy technique yields perfectly tender chickpeas perfect for salads, sandwiches, dips, and more!
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Ingredients
CHICKPEAS
- 1 cup dry chickpeas
- 1 tsp baking soda (helps soften the beans)
- ~3 cups water
FOR COOKING
- ~2 - 2 ¼ cups water (just enough water to cover the chickpeas)
- 1/4 white onion (leave whole, don’t dice)
- 2 cloves garlic, peeled
- 1 Tbsp olive oil (if oil-free, omit)
- 1 handful fresh herbs (we prefer thyme or rosemary)
- 1 healthy pinch each sea salt and black pepper
Instructions
- Add chickpeas and baking soda to a bowl and cover with cool water by about 3 inches (ensuring they’re well submerged). Soak overnight, or for at least 6-8 hours at room temperature.
- Drain and rinse chickpeas well, then add to Instant Pot and cover with just enough water to submerge (as original recipe is written, we found 1 cup soaked chickpeas to require ~2 - 2 ¼ cups water).
- For more flavor, add onion, garlic, oil, herbs, salt, and pepper.
- Pressure cook on high for 15 minutes, or up to 17-18 minutes for super buttery, tender chickpeas. For chickpeas with some bite, try 13-14 minutes. NOTE: If you soaked your chickpeas for longer than 8 hours (for instance, overnight or 10+ hours), you can likely cook your chickpeas even faster (anywhere from 12-14 minutes).
- Quick release* (always being careful of the steam). We prefer picking out the onion, garlic, and herbs before serving. Drain off any excess cooking liquid as well. You can also reserve the cooking liquid as it's quite flavorful and can be added to soups and stews (though we don't believe it would be effective for using as aquafaba).
- These beans are ready to enjoy! We find them especially well suited for things like our Chickpea Buddha Bowl, Hummus From Scratch, or 1-Pot Curried Chickpea Soup! Store leftovers covered in the refrigerator up to 4-5 days, or in the freezer for up to 1 month.
Notes
- *Cook time includes both active cook time (15 minutes as recipe is written) and the time it takes for the Instant Pot to heat up (~8 minutes). *In this recipe we recommend a quick release to get chickpeas on the table faster! However, the Instant Pot manual recommends a natural release with foods that expand to avoid splatter. Using a cloth or towel over the valve when quick releasing can help avoid a mess. Exercise caution when using the quick release method. *Nutrition information is a rough estimate calculated without seasonings.
Nutrition Information
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Serving
1cup
Calories
202
(10%)
Carbohydrates
33.7g
(11%)
Protein
10.9g
(22%)
Fat
3.2g
(5%)
Saturated Fat
0.3g
(2%)
Polyunsaturated Fat
1.42g
Monounsaturated Fat
0.72g
Trans Fat
0g
Cholesterol
0mg
(0%)
Sodium
9mg
(0%)
Potassium
358mg
(10%)
Fiber
9.4g
(38%)
Sugar
5.9g
(12%)
Vitamin A
33.21IU
(1%)
Vitamin C
1.6mg
(2%)
Calcium
60.27mg
(6%)
Iron
3.55mg
(20%)
Nutrition Facts
Serving: 3(Cups)
Amount Per Serving
Calories 202 kcal
% Daily Value*
| Serving | 1cup | |
| Calories | 202 | 10% |
| Carbohydrates | 33.7g | 11% |
| Protein | 10.9g | 22% |
| Fat | 3.2g | 5% |
| Saturated Fat | 0.3g | 2% |
| Polyunsaturated Fat | 1.42g | 8% |
| Monounsaturated Fat | 0.72g | 4% |
| Trans Fat | 0g | 0% |
| Cholesterol | 0mg | 0% |
| Sodium | 9mg | 0% |
| Potassium | 358mg | 8% |
| Fiber | 9.4g | 38% |
| Sugar | 5.9g | 12% |
| Vitamin A | 33.21IU | 1% |
| Vitamin C | 1.6mg | 2% |
| Calcium | 60.27mg | 6% |
| Iron | 3.55mg | 20% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.7
147 reviews
Excellent
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