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    Home » Recipes » Instant Pot

    Instant Pot Chickpeas No Soak!

    Published: Oct 16, 2021 by Rosa · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases, meaning if you click through and make a purchase, I may earn a small commission, at no extra cost to you.

    740 shares
    JUMP TO RECIPE

    Love chickpeas, but not how long they take to cook? These Instant Pot chickpeas (AKA garbanzo beans) are the answer! With this EASY no soak method, you can go from dry beans to perfectly tender in about 1 hour. Perfect for batch cooking, meal prep and freezing.

    White bowl filled with cooked chickpeas and blue towel beside it.

    Tired of spending money on canned chickpeas? Not to mention the flavour of canned is just not the same as dry. And of course, many canned goods come with added ingredients that you might want to avoid.

    Well, you’ll never need to buy canned chickpeas again with this fool proof method to get PERFECT chickpeas, every time!

    Use them in chickpea curry, soup, salad, hummus and SO MUCH MORE.

    Jump to:
    • Why this recipe works
    • Ingredients
    • Instructions
    • Storage
    • Common Questions
    • Variations
    • Dishes that use chickpea water
    • Equipment
    • Expert Tips
    • Delicious ways to use them
    • 📖 Recipe
    Two white bowls filled with chickpeas with blue and white dish cloth beside them.

    Why this recipe works

    I spent two full days cooking my way through a 10kg (Costco) bag of dry chickpeas. So I ran a LOT of tests.

    • I tried soaking vs. no soaking. (HINT: No need to soak.)
    • I tested several different cook times. (In intervals of 5 minutes from 35 to 60 minutes.)
    • I tried quick releasing vs. various amounts of natural release times. (Don’t quick release. It’s MESSY!)

    And I’m sharing the method to get PERFECT chickpeas, every single time. They’re not too hard and not too soft. They’re just right. 😉

    Ingredients

    All you need to is dried chickpeas. No salt, no spices, no oil. Just the beans, also known as garbanzo beans. (And of course, water.)

    Bowl of dried uncooked chickpeas.
    See recipe card for quantities.

    Instructions

    (This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)

    Begin by weighing your chickpeas. You want to use 1 pound, or approx. 2 ¼ cups if you don’t have a kitchen scale. Then sort and rinse the dry beans thoroughly. (photo 1)

    Place the rinsed chickpeas in your pot and cover them with 6 cups of water, or approx. 1.5 inches of water above the top of your beans. (photos 2-3)

    Chickpeas being rinsed in colander and then transferred to instant pot.

    Close the lid and seal the release valve. Then pressure cook on high for 40 minutes, followed by a natural release of 10 minutes.

    After the 10 minute natural release time, you may quick release the remaining pressure and remove the lid, once safe to do so. (photo 4)

    Immediately transfer the chickpeas, using a slotted spoon or small hand held colander or strainer to a large bowl. This way, you can reserve the cooking liquid for other dishes. (photos 5-6)

    NOTE: The chickpea water (also known as aquafaba) makes a delicious and nutritious broth for soup.

    Cooked chickpeas in the instant pot and being spooned out into bowl.

    Enjoy the chickpeas straight away, for use in a variety of dishes.

    Or let them cool at room temperature before storing.

    White bowl filled with cooked chickpeas and blue towel beside it.

    Storage

    Allow your chickpeas to cool before storing.

    HINT: Place them in shallow bowls to cool faster.

    Once cooled, you may refrigerate or freeze. Your Instant Pot chickpeas will keep refrigerated for 3-4 days in zip top bags or sealed containers.

    To freeze, pat your beans dry with a clean dish towel. Then measure approx. 1.5 cups of cooked chickpeas and store in zip top bags or freezer safe, air tight containers. This is equivalent to about a 15 ounce can of chickpeas, which makes for convenient portions for future meals.

    Make sure to push out the extra air from your zip top bags, before freezing so they keep longer, and the bags will be less likely to break. Keep frozen for up to 3 months.

    Common Questions

    Are dried chickpeas better than canned?

    While canned may be convenient, dried chickpeas are much more economical. Plus, they have better flavour, taste fresher and won’t be soaked in preservatives.

    Are chickpeas healthy?

    Yes. Absolutely. They are high in dietary fiber and protein. Plus, studies have found that including more chickpeas in your diet is beneficial to your digestive system and MAY even help lower cholesterol.

    Can you pressure cook chickpeas without soaking?

    Absolutely. I’ve tested this no less than 10 times with amazing results each time.

    Are chickpeas gluten free?

    Yes, they’re naturally gluten free and suitable for all kinds of eaters.

    Variations

    I prefer to cook my beans in plain, no salt added water, so that they can easily be adapted to other dishes later. But if preferred, you may try one of these variations for added flavour.

    • Use low sodium vegetable broth to cook your beans, instead of water.
    • Add a teaspoon of salt to your cooking water for salted chickpeas.
    • Add a chopped yellow onion and minced garlic to your cooking water for flavoured beans.

    Dishes that use chickpea water

    Also known as aquafaba, this magical liquid can be used for a variety of other dishes. So don’t dump your cooking water! Here’s some ideas for you.

    • Use the aquafaba in place of oil to make these crispy air fried chickpeas.
    • Make a soup and use your chickpea water as the broth for added flavour and nutrients.
    • Or make these amazing chickpea brownies!

    Equipment

    I use a 6 quart Instant Pot but you can easily make this in an 8 quart as well. Just make sure the dry chickpeas are covered by 1.5 inches of water.

    I’ve also successfully doubled this recipe in my 6 quart, so you’ll have no trouble doubling in an 8 quart.

    NOTE: When doubling in the 6 quart, add 5 additional minutes of natural release time to prevent splattering.

    Expert Tips

    • Don’t soak the chickpeas first. There’s no need, and they’ll be too soft.
    • Use chickpeas that are fresh and haven’t been sitting in your pantry for years, for the best flavour and most desirable texture. (Super old beans and legumes can require hours of cooking and still not get soft.)
    • Make sure to sort through and rinse your dry chickpeas before cooking.
    • Don’t dump the cooking water. Use it for broth, or a variety of other dishes.
    • Do not quick release. Let your Instant Pot naturally release for 10 minutes first, or the chickpea liquid will splatter all over the place.

    Delicious ways to use them

    • Sandwich resting on cutting board with chickpeas, tomato, celery, peppers and dill.
      Chickpea Salad Sandwich No Mayo!
    • chickpea cookies with bite taken
      Healthy Peanut Butter Chickpea Cookies
    • Bowl of soup with sweet potato, mushrooms, zucchini, chickpeas and crushed peanuts and cilantro on top.
      Instant Pot Peanut Soup w/ Chickpeas
    • white bowl filled with air fried chickpeas.
      Oil Free Air Fryer Chickpeas [Five Flavours]

    If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don’t forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest and Twitter to see more delicious food and get all the latest updates.

    Buon appetito

    Rosa

    📖 Recipe

    White bowl filled with cooked chickpeas and blue towel beside it.

    Instant Pot Chickpeas No Soak

    Instant Pot chickpeas ready in about 1 hour with no soaking required. Perfect for batch cooking, meal prep and freezing.
    5 from 10 votes
    Print Recipe Pin Recipe Rate Recipe Add to Collection Go to Collections
    Prep Time: 1 minute
    Cook Time: 40 minutes
    Natural Release Time: 10 minutes
    Total Time: 51 minutes
    Course: How To, Main Course, Side Dish
    Cuisine: American, Canadian, Indian, Mediterranean
    Servings: 7 Cups Cooked
    Calories: 236kcal
    Author: Rosa

    Equipment

    Image of Instant Pot pressure cooker on white background.
    Pressure Cooker

    Ingredients

    • 1 pound dried chickpeas or garbanzo beans sorted + rinsed thoroughly (approx. 2 ¼ cups)
    • 6 cups water
    US Customary – Metric
    Prevent your screen from going dark

    Instructions

    • Sort and rinse your dried chickpeas. Then transfer them to your Instant Pot and pour the water on top. Close the lid and make sure the valve is in the sealing position. Then set to high pressure for 40 minutes. (It will take approx. 15 minutes to reach pressure.)
    • When the timer is complete, do NOT quick release. Allow for a manual release for 10 minutes before quick releasing the remaining steam. Once safe to do so, open the lid and transfer your cooked chickpeas using a small strainer or slotted spoon, in order to reserve the cooking liquid for use in other recipes.
    • You may use immediately, or let cool at room temperature before storing. (See storage instructions in the notes below.)

    Notes

    Don’t soak the chickpeas first. There’s no need, and they’ll be too soft.
    Use chickpeas that are fresh and haven’t been sitting in your pantry for years, for the best flavour and most desirable texture. (Super old beans and legumes can require hours of cooking and still not get soft.)
    Make sure to sort through and rinse your dry chickpeas before cooking.
    Don’t dump the cooking water. Use it for broth, or a variety of other dishes.
    Do not quick release. Let your pressure cooker naturally release for 10 minutes first, or the chickpea liquid will splatter all over the place.
    Storage Instructions
    • Refrigerate or freeze your chickpeas ONCE COOLED. Keep refrigerated for 3-4 days in zip top bags or sealed containers.
    • To freeze, pat your chickpeas dry with a clean dish towel. Then measure approx. 1.5 cups of cooked chickpeas and store in zip top bags or freezer safe, air tight containers. This is equivalent to about a 15 ounce can of chickpeas, which makes for convenient portions for future meals.
    • Make sure to push out extra air from your zip top bags, before sealing and freezing so they keep longer, and the bags will be less likely to break. Keep frozen for up to 3 months.

    Nutrition

    Calories: 236kcal | Carbohydrates: 39g | Protein: 13g | Fat: 4g | Sodium: 26mg | Potassium: 567mg | Fiber: 11g | Sugar: 7g | Vitamin A: 43IU | Vitamin C: 3mg | Calcium: 74mg | Iron: 4mg
    DID YOU TRY THIS RECIPE?Mention @this.healthy.kitchen on IG and tag #thishealthykitchen!
    *Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.
    740 shares

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    1. Dulce

      November 03, 2022 at 9:12 pm

      They look amazing! Are they soft enough to make hummus from scratch?

      Reply
      • Rosa

        November 04, 2022 at 11:12 am

        Yes, they’re great for hummus! If you prefer them super soft, add 5 minutes to the pressure cook time. 🙂

        Reply
    2. Lu

      September 15, 2022 at 3:01 pm

      Can you use the aquafaba the same way you would use the canned liquid? E.g., to make a whipped cream, etc.

      Reply
      • Rosa

        September 15, 2022 at 5:52 pm

        I haven’t specifically tried that but I don’t see why not. Let us know if you try it. 🙂

        Reply
    3. Carol

      May 31, 2022 at 9:55 pm

      Will these chickpeas be soft enuff for hummus?

      Reply
      • Rosa

        June 01, 2022 at 8:47 am

        Yes, absolutely. I use them for hummus often.

        Reply
    4. Carol Eichinger

      March 02, 2022 at 2:56 pm

      5 stars
      Thank you for this recipe. I use them in homemade roasted red pepper humus. They make the humus taste amazing!

      Reply
      • Rosa

        March 03, 2022 at 8:12 am

        So glad you enjoyed Carol!

        Reply
    5. CAROL

      October 17, 2021 at 4:02 pm

      Thank you for sharing this recipe & all the helpful tips!! Looking fwd to trying this! …and making your Healthy Peanut Butter Chickpea Cookies!! The nutritional info for the chickpeas says 236 calories… but I don’t see what you consider to be a serving size.

      Reply
      • Rosa

        October 18, 2021 at 11:34 am

        Hi Carol, you’re very welcome! 🙂
        One serving is about 1 cup of cooked chickpeas. Enjoy!

        Reply

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    Hi, I'm Rosa! Welcome to This Healthy Kitchen where you'll find tasty and nutritious, plant-based recipes. I'm an avid home cook who believes food is medicine. Each recipe is made using wholesome ingredients, and under 400 calories per serving with several gluten-free and oil-free options! Occasional cheat days included. 😉

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