Instant Pot Chickpeas

Instant Pot Chickpeas – Quick, Hands-free, easy, tastes better than canned ones and much cheaper than store-bought Garbanzo beans cooked in Instant Pot / Pressure cooker. It’s a Low- Sodium recipe which is WIN WIN….

I always prefer to cook my dried beans from scratch at home. Actually, I have never seen canned chickpeas when I was in India. I know surprising right?

In India, we (In fact everyone) uses our traditional pressure cooker method to cook any legumes from dried ones. They are healthier and much cheaper.

When I came here in the US, I saw lots of canned varieties available in every grocery store. I got excited.

Let’s be honest, who doesn’t love hassle-free things when it comes to a cooking part, especially on busy weeknights. Canned chickpeas are quick, easy, handy, and hassle-free which is great. But did you ever read the nutrition labels?

I did and realized the downside of canned chickpeas. Plus It tastes very different than chickpeas cooked from scratch at home.

Benefits of Chickpeas / Chole / Garbanzo beans.

Chickpeas are low in fat, high in protein, a great source of plant-based dietary fiber. A 1 cup cooked chickpeas contain around 291 calories, 15 grams of protein and 13 grams of dietary fiber.

What are the benefits of cooking dried beans in Instant Pot?

Cooking dried beans on the stovetop usually takes several hours to cook and you have to check the garbanzo beans often towards the end of the cook time to see if they are done.

Instant Pot Chickpeas are truly hands off and they cook evenly and perfectly every time.

Also, when we cook Chickpeas from scratch is Instant Pot, you get to control the sodium, tastes better and as I said they are cheaper than canned for sure.

Cooking dried chickpeas in an Instant pot or any pressure cooker is way easier. Pressure cooking method reduces cook time considerably and preserves the nutrients.

You can cook Garbanzo beans / Chole in a big batch, store them in the refrigerator for up to a week or freeze them in small batches and use them for any recipe that calls for chickpeas.

In my Home, we make chickpeas recipe very frequently like Hummus, Chole, Kale Chana Masala, Pulao, Shahi Chole,  Spinach Chana masala, Biryani, Salads etc.

Adding chickpeas in rice and veggie-based dishes makes it a complete meal.

How to Cook Instant Pot Chickpeas?

Cooking any dried beans in an Instant Pot is a child’s play. It is a simple and quick method and takes less than 1 hour. Instant Pot Chickpeas are a game changer.

How long does it take to cook chickpeas in Instant Pot?

Cook times of garbanzo beans depend on two methods.

1. Pre-Soaked
2. Direct

Let’s understand the difference.

1. Pre-Soaked Chickpeas.

Soak dried chickpeas in water overnight, or at least 8 hours. Rinse them and add them to the pot, with a triple amount of hot boiling water. Leave it covered on the countertop for 8 to 10 hours, drain the water and then follow the cooking process.

I always prefer this method because My Dadi (Grandmother) used to tell us that soaking legumes before cooking them reduces intestinal gas which is caused by the increased Vata of legumes. Soaking and cooking right helps in digestion legumes properly. It will speed up the cooking process and reduces the cooking time.

The cooking time of soaked chickpeas is 15 minutes under high pressure in Instant Pot. (Time varies from 15 minutes to 20, depending on the quality of chickpeas you used). Let the pressure release naturally.

The water ratio for pre-soaked beans is 1:3 chickpea(not soaked) to water.

One cup of dried chickpeas yields more than 2.5 cups of cooked chickpeas.

2. Direct / Cooking chickpeas without soaking in an instant pot.

What if we forgot to soak the chickpeas? Don’t worry. You can cook them directly. The only thing is chickpeas will take a longer time to cook.

Rinse chole/chickpea, take it in an instant pot add water and cook it about 45 minutes under high pressure. Let the pressure release naturally.

Choose whatever method works for you. 🙂

You can add salt in both the method while cooking.

Do give this recipe of Cooking chickpeas in pressure cooker/instant pot. You will love the fact that how it saves your money without much work, with less sodium.

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5 from 4 votes

Instant Pot Chickpeas

Instant Pot Chickpeas - Quick, Hands-free, easy, tastes better than canned ones and much cheaper than store-bought Garbanzo beans cooked in Instant Pot / Pressure cooker. It's a Low- Sodium recipe which is WIN WIN....

Course basic

Cuisine Basic

Keyword From scratch, Garbanzo beans, Pressure cooker chickpeas

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Resting time 8 hours hours

Total Time 25 minutes minutes

Servings 5 cups

Calories 291kcal

Author Dhwani

Cook ModePrevent your screen from going dark

Ingredients

• ▢ 2 cups - Dried Chickpeas
• ▢ Water for soaking and cooking
• ▢ Salt optional

Instructions

Pre-Soaked Method

• Rinse Soak chickpeas / Garbanzo beans overnight or at least 8 hours in 6 cups of hot water.
• Drain the water.
• Take chickpeas in IP, add salt and 6 cups water.
• Cover your IP with locking lid. Pressure Manual button for 15 minute under high pressure.
• When cooking time is done, turn off your IP and let pressure release naturally.
• Drain the water.
• Instant Pot Chickpeas are ready to use in any recipe. 🙂

Direct / Without soaking Chickpeas cooking Method

• Rinse Soak chickpeas.
• Take chickpeas in IP, add salt and 6 cups water.
• Cover your IP with locking lid. Pressure Manual button for 40 minutes under high pressure.
• When cooking time is done, turn off your IP and let pressure release naturally.
• Drain the water
• Instant Pot Chickpeas are ready to use in any recipe. 🙂

Video

Notes

The Video shared above is of instant pot hummus recipe just for reference. But In that, I have also shared How to cook chickpeas in Instant Pot in smaller (¾ cup) quantity.

You can cook Garbanzo beans / Chole in a big batch, store them air-tight container or Ziploc bags in the refrigerator for up to a week or freeze them in small batches and use them for any recipe that calls for chickpeas.]

If you want to cook them in Traditional, in Indian style pressure cooker, cook presoaked chickpeas for 6 to 7 whistles.

Cooking Time of presoaked chickpeas varies from 15 minutes to 20, depending on quality of chickpeas you use.

Nutrition

Calories: 291kcal | Carbohydrates: 48g | Protein: 15g | Fat: 4g | Sodium: 19mg | Potassium: 700mg | Fiber: 13g | Sugar: 8g | Vitamin A: 55IU | Vitamin C: 3.2mg | Calcium: 84mg | Iron: 5mg

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