by Olena

Instant Pot Chickpeas

Olena's image
Olena Osipov
5 from 7 votes

Instant Pot Chickpeas are ready in 1 hour with no soaking. Not to mention they taste way better than from a can. And without BPA.

Cook a batch at a time, freeze and use in soups, salads and stews.

instant pot chickpeas with a slotted spoon

Instant Pot Garbanzo Beans

I have been making Instant Pot chickpeas from day one I got Instant Pot. Isn’t the whole idea behind an electric pressure cooker to save time, money and eat healthy?! Exactly.

Your Instant Pot is perfect for cooking dried beans without any soaking. Chickpeas come out whole on the outside, soft inside and so creamy. OMG, freshly cooked chickpeas are super-duper tasty. Way better than canned stuff.

Why I Love Cooking Chickpeas in Instant Pot

I stopped buying canned beans many years ago.

  • Organic: Organic dried chickpeas are way more affordable than organic canned chickpeas.
  • No BPA: Most cans are lined with harmful BPA. Non-BPA canned goods are very expensive.
  • No sodium: Canned foods are loaded with salt which is not good for heart and overall health.

instant pot, dried garbanzo beans and water

Are Chickpeas Good for You?

Chickpeas aka garbanzo beans are a nutrition powerhouse:

  • High protein and fiber content.
  • While low in fat and moderate on calories.

High fiber and protein content help control healthy blood sugar level and keep you full longer thus controlling the weight (source).

Tips for Buying and Cooking Beans

  • Look in bulk: Bulk section of a grocery store is anyone’s gold mine. That’s where same foods do not pack on an extra cost of packaging.
  • Buy organic: If you can afford, buy organic beans and legumes. They are sprayed in a field with harmful for our health pesticides that we end up putting into our bodies. Plus, organic beans do not cost much more than conventional.
  • Fresh is best: Apparently there is such thing as “old” beans and rice. They take longer to cook. So once you find your reliable source of beans and my recipes work for you, stick to those beans haha.
  • Don’t add salt: Salt can prolong cooking time. We don’t need more sodium anyways.

chickpeas rinsed with water in a colander

How to Cook Chickpeas in Instant Pot

If you are new to pressure cooking, check out my Instant Pot guide.

  • Prep: Add 1-3 cups of chickpeas with keeping ratio of 1 cup beans: 3 cups cold water in mind.
  • Cook: Cooking time is 25 minutes on High Pressure.
  • Wait 10 minutes before releasing pressure: Then release remaining pressure by turning valve to Venting. Or just let it come down on its own completely.

If you don’t have an Instant Pot yet but are thinking about buying one, I explain which Instant Pot to buy in my humble opinion.

chickpeas in instant potcooked chickpeas in instant pot

Recipes to Use Cooked Chickpeas In

hummus served with veggies and chips

Storing and Freezing

Storing: Cooked beans refrigerate well for up to 5 days.

Freezing: I like to freeze chickpeas and use instead of canned. Transfer beans with a slotted spoon to a large colander placed in a sink and drain. Then measure 1.5 cups (equivalent of 15 oz can) into the sandwich bags, let air out, seal and freeze for up to 6 months.

To thaw: Place on a counter for a few hours or in the fridge overnight. Or place in a bowl with hot water for 5 minutes and then drain (that’s me). Easy-peasy. I wash, dry and re-use bags for next batch.

Save broth: Do not discard the liquid. Use as a base for making any soup. Especially, bean mushroom soup.

More Instant Pot Recipes

Did you know we have entire Youtube channel dedicated to healthy Instant Pot recipes and tips? Make sure to subscribe and hit the Bell icon not to miss new videos.

Instant Pot Chickpeas

Instant Pot Chickpeas {No Soaking}

Cook Instant Pot Chickpeas from dried with 1 min prep. Freeze for later, avoid BPA and save money.
5 from 7 votes
Print Save Rate
Course: Side Dish
Cuisine: North American
Prep Time: 1 minute
Cook Time: 25 minutes
Total Time: 26 minutes
Servings: 3 cups
Calories: 243kcal
Author: Olena Osipov

Ingredients

  • 1 cup dried chickpeas rinsed & drained
  • 3 cups water

Instructions

  • In Instant Pot, add chickpeas and water. You can eyeball water just enough to cover chickpeas by an inch.
  • Close the lid, set pressure vent to Sealing and press Pressure Cooking on High for 25 minutes (8 quart model) or 30 minutes (6 quart model).
  • After 25-30 minutes, Instant Pot will beep, display will say OFF and now let it bring pressure down for 10 minutes. I do not recommend to do Quick Release by turning pressure valve to Venting position. It will make chickpeas mushy and chickpea broth will spray all over your kitchen.
  • Open the lid. That’s it!

Freeze for Later: I like to transfer chickpeas with a slotted spoon to a large colander placed in a sink to drain the chickpeas. Then I measure 1.5 cups (equal to a 15 oz can drained) into the sandwich bags, let air out, seal and freeze for up to 6 months. To Thaw: Place on a counter for a few hours or in the fridge overnight. Or place in a bowl with hot water for 5 minutes and then drain. Easy-peasy.

    Broth: Do not discard the liquid. It is a delicious and nutritious veggie broth. Use as a base for making any soup. Especially, bean mushroom soup.

      Nutrition

      Serving: 0.67cup | Calories: 243kcal | Carbohydrates: 40g | Protein: 13g | Fat: 4g | Saturated Fat: 1g | Sodium: 28mg | Potassium: 583mg | Fiber: 12g | Sugar: 7g | Vitamin A: 45IU | Vitamin C: 3mg | Calcium: 77mg | Iron: 4mg
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      olena osipov in the studio

      Hello and welcome to iFOODreal.

      My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

      15 comments on “Instant Pot Chickpeas

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      1. How many cups of cooked chickpeas does this recipe yield? I’m looking to have 2 cups of cooked chickpeas, wondering what ratio I should use?

      2. 5 stars
        Hi Olena! I used this recipe before and followed the instructions. Very happy to have this version of healthy chickpeas not from a can. I am not a fan of can food with very few exceptions. This time though, I soaked the chickpeas overnight forgetting that I didn’t need to. Shall I reduce the cooking time in IP for soaked chickpeas?

      3. 5 stars
        Thanks for the great recipe. I used my Instant Pot for the first time to make these chick peas and they turned out perfect!!. Love how easy this was to make and really appreciate the information on the ratio of beans to water – that was something I struggled with soaking and cooking beans on the stovetop or slow cooker. I’m a convert, will not go back to fixing beans that way now that I know how super easy it is to cook with the instant pot following this recipe. I did have a question though, do you save and freeze the liquid for soup base?

        1. I’m so happy to read this! Thanks for your positive feedback, Lynn! Dried beans are my 2nd favorite feature after frozen meat of IP.
          YES! I do save broth for soups, forgot to mention. And freeze.

      4. 5 stars
        Skeptical as I am that no soaking is just as good as soaking, I will try this. The aquafaba is liquid gold, yes!! I have been convinced that the broth is better after cooking soaked beans rather than washed dry beans. I will report back. I always cook 1 pound of chick peas that I now know is 2.5 cups, so I’ll stick to that. It’s a large amount of beans and great broth. I fill the IP to just above the soaked beans because they’re not going to get any bigger when cooking and because I want rich, undiluted broth. Now I will follow your directions of 1C dried beans = 3C water, so 7.5 cups of water for 2.5 cups of dried beans. I will report back, Olena! Giving this 5 starts because you’re probably going to be right! (I’m very curious as to how far above the cooked beans will be the water level. The less water, the tastier the broth. So let’s see!)

          1. 5 stars
            Worked completely fine! In a large steel bowl, 2.5C dried washed chickpeas and 7.5C water. I let the beans sit on the counter for an hour in the cooking water because I wanted to use IP for something else first. The beans expanded and there was of course less water in the bowl when I lowered it into 6-quart IP. After 30M HP, I let it sit for 2 hours because I was busy, tried a few beans — cooked to perfection — and lifted it out of IP. Ended up with 4C of aquafaba, which is interesting to know that 3.5 cups of water are in those 2.5 cups of beans, highlighting even more why these beans are so healthy. They’re a water-filled food, a very very good thing! OLENA, YOU’RE FABULOUS!

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