Instant Pot Chickpeas
User Reviews
4.7
Instant Pot Chickpeas
Description
This recipe explains how to prepare dry chickpeas using a soak and Instant Pot pressure cooking technique. The chickpeas soak with baking soda to soften their skins, then cook under pressure combined with aromatics such as whole onion, garlic cloves, herbs like thyme or rosemary, and seasonings. Olive oil adds a subtle richness. The cooking time varies depending on the desired chickpea texture, from firmer beans for salads to very tender ones for purees or stews.
The result is evenly cooked chickpeas with a tender yet intact skin and infused savory notes from the added aromatics. The method is convenient for efficient bean cooking without the need for long stove-top simmering.
Careful quick release of pressure is recommended to avoid splatter, with precautions suggested such as covering the valve with a cloth. The recipe notes highlight that total time includes pressure build-up and that nutrition estimates do not include seasoning additions.
Ingredients
CHICKPEAS
- 1 cup chickpeas dry
- 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 sea salt
- 1 healthy pinch 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
- Soaking chickpeas overnight or for 6-8 hours with baking soda helps soften them before pressure cooking.
- Quick release speeds up serving but requires caution to prevent steam splatter; covering the valve with a towel can help.
- Pressure cooking times can be adjusted for desired chickpea tenderness, longer for buttery-soft beans, shorter for firmer texture.
- Nutrition details are estimated without seasonings, which do add flavor but minimal calories.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
4.7
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