Learn how to cook chickpeas in Instant Pot! Quick & easy Instant Pot Chickpeas (Pressure Cooker Chickpeas) or Garbanzo Beans Recipe for sides, snacks, salads, or hummus. Check out the results for Soak vs. No Soaking Dried Chickpeas Experiment.

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Tried the Recipe? Rate it here 5 from 39 votes

I’m obsessed with hummus. And oh boy, I was super thrilled when we finally shared our Instant Pot Hummus recipe with you. And I was even more excited to unite with so many fellow hummus lovers!! 😀 Behind the scenes of making this luxurious creamy smooth hummus, of course, is our Amy + Jacky’s Test Kitchen – Instant Pot Chickpeas Experiment! hehe~ What are Chickpeas (Garbanzo Beans)? Chickpeas aka Garbanzo Beans are a nutrient-dense legume, that has a nutty buttery taste & creamy texture. Chickpeas are a key ingredient in hummus and falafel. They’re often used in salads, snacks, soups, stews, curry, or ground into flour in Indian, Mediterranean, and Middle Eastern cuisines. Are Chickpeas Good for You? Chickpeas are very healthy and are an excellent source of protein and fiber. Chickpeas are especially great for those on vegan, plant-based and gluten-free diets. Chickpeas Nutrition Highlight Rich in protein

Rich in dietary fiber

Contain several key vitamins and minerals (exceptional level of iron, folate)

Contain small but valuable amounts of antioxidant nutrients

Heart-healthy

Improve digestion

May help with weight loss

Instant Pot Chickpeas Experiment We did 5+ chickpeas experiments to find the best cooking method for Soaked & No Soak Chickpeas in Instant Pot Pressure Cooker. For our pressure cooker chickpeas experiments, we used this ratio to soak chickpeas: Chickpeas: 1 cup (225g) chickpeas

1 cup (225g) chickpeas Salt: 1 tbsp (17g) fine table salt

1 tbsp (17g) fine table salt Liquid: 4 cups (1L) cold water

4 cups (1L) cold water Duration: 10 hours Result? After soaking overnight, the chickpeas are more plumped compared to the unsoaked chickpeas (as shown in the photo below).

Instant Pot Chickpeas Experiment Results

Here are the experiment results for cooking chickpeas in Instant Pot:

To Soak or Not to Soak Chickpeas? Instant Pot Chickpeas Experiment Conclusions Soaked Chickpeas Cooking Time: cook faster than unsoaked chickpeas

Structure: stay slightly more intact

Texture: can become super soft and creamy

Flavors: slightly less flavorful Unsoaked Chickpeas Cooking Time: requires a longer cooking time

Texture: have a slight crunch to it

Flavors: slightly more flavorful P.S. We couldn’t test if the soaked chickpeas are more digestible than unsoaked chickpeas as Amy farted at about the same rate. Time to learn how to cook chickpeas in Instant Pot!

Instant Pot Chickpeas Learn how to cook chickpeas in Instant Pot! Easy Tender & Creamy Instant Pot Chickpeas (Pressure Cooker Chickpeas) or Garbanzo Beans Recipe for sides, snacks, salads, or hummus. Check out the results for our Soak vs. No Soaking Dried Chickpeas Experiment. 5 from 39 votes Optional Soaking: 8 hours Total: 1 hour 20 minutes Servings: 4 -6 Calories: 146 kcal Author: Amy + Jacky Print Ingredients 1 cup (225g) dried chickpeas (garbanzo beans) 1 cup (225g) dried chickpeas (garbanzo beans)

1 whole head (40g) garlic , crushed 1 whole head (40g) garlic , crushed

2 bay leaves 2 bay leaves

1 (212g) onion , halved 1 (212g) onion , halved

1 teaspoon (6g) fine salt (for soaked chickpeas) (or for unsoaked chickpeas, use 1 ½ teaspoon (9g) fine salt) 1 teaspoon (6g) fine salt (for soaked chickpeas) (or for unsoaked chickpeas, use 1 ½ teaspoon (9g) fine salt)

4 cups (1L) water or unsalted chicken stock 4 cups (1L) water or unsalted chicken stock Tools Instant Pot Pressure Cooker Don't Miss This! Jump to our Step By Step Photo Guide Instructions Optional Step - Soak Chickpeas Overnight: Place 1 cup (225g) dried chickpeas and 1 tbsp (17g) fine table salt in a large container. Pour 4 cups (1L) cold water in the large container, then give it a few stirs. Allow chickpeas to soak overnight for at least 8 - 16 hours. * Pro Tip : If your house is very warm, place the large container in the fridge to avoid fermentation.

Rinse Chickpeas: Rinse chickpeas under cold water, then pick out any stones or debris. Drain chickpeas well.

Pressure Cook Chickpeas: Add 1 cup (225g) unsoaked chickpeas or all of the soaked chickpeas, 2 bay leaves, 1 whole head (40g) garlic, and 1 halved (212g) onion to the Instant Pot. Adding Salt: -For Unsoaked Chickpeas - add in 1 ½ tsp (9g) fine salt. -For Soaked Chickpeas - add in 1 tsp (6g) fine salt. Pour in 4 cups (1L) cold water or unsalted chicken stock, then give it a quick mix. With Venting Knob in Venting Position, close the lid, then turn Venting Knob to Sealing Position. Pressure Cooking Method: -For Unsoaked Chickpeas - High Pressure 42 minutes (tender with a bit of chew) or 60 minutes (tender soft) + Natural Release 20 minutes -For Soaked Chickpeas - High Pressure 5 minutes (tender & creamy) + Natural Release 20 minutes After 20 minutes, release remaining pressure, then open the lid.

Serve Instant Pot Chickpeas: Remove & discard onions and bay leaves. Taste the chickpeas to ensure they are fully cooked. Add more seasoning if necessary. Drain the chickpeas. Then, serve the chickpeas as a tasty side dish. Enjoy!~ 🙂 ♥ Spread the Love by sharing this recipe, so others can enjoy it too! Thank you 🙂 Recipe Notes: *Use Fresh Dry Chickpeas: Although chickpeas have a relatively long shelf life, older chickpeas may take a much longer cooking time to be softened. Sometimes the chickpeas can get so old & stale (even on store shelves) that they won't cook properly even after long cooking time. So best to use fresh dry chickpeas if possible. *Rate the Recipe: If you've tried the recipe, don't forget to Rate the Recipe in the Comments Section. Thank you! 🙂 Nutrition Information: Calories: 146 kcal (7%) Carbohydrates: 26 g (9%) Protein: 7 g (14%) Fat: 2 g (3%) Saturated Fat: 1 g (6%) Sodium: 398 mg (17%) Potassium: 370 mg (11%) Fiber: 7 g (29%) Sugar: 5 g (6%) Vitamin A: 20 IU Vitamin C: 6 mg (7%) Calcium: 55 mg (6%) Iron: 2.3 mg (13%) Tried this recipe? Mention @pressurecookrecipes or tag #AmyJacky!

Instant Pot Chickpeas Step-by-Step Cooking Guide Prepare Ingredients for Instant Pot Chickpeas: *Pro Tip – Use Fresh Dry Chickpeas: Although chickpeas have a relatively long shelf life, older chickpeas become dry and may take a much longer cooking time to be softened. Sometimes the chickpeas can get so old & stale (even on store shelves) that they won’t cook properly even after long cooking time. So best to use fresh dry chickpeas if possible. *Storage Tip: Store dried chickpeas in an airtight container in a cool, dry and dark place. 1 Optional Step – Soak Chickpeas Overnight *Note: Proceed with this step if you prefer super soft and creamy chickpeas. Place 1 cup (225g) dried chickpeas and 1 tbsp (17g) fine table salt in a large container. Pour 4 cups (1L) cold water in the large container, then give it a few stirs. Allow chickpeas to soak overnight for at least 8 – 16 hours. *Pro Tip: If your house is very warm, place the large container in the fridge to avoid fermentation.

2 Rinse Chickpeas Rinse soaked or unsoaked chickpeas under cold water. Pick out any stones or debris. Drain well.

3 Pressure Cook Chickpeas Add 1 cup (225g) unsoaked chickpeas, 2 bay leaves, 1 whole head garlic, and 1 halved onion to the Instant Pot. *Note: If your chickpeas are soaked, add them all in as well. Adding Salt: For Unsoaked Chickpeas: add in 1 ½ tsp (9g) fine salt.

add in 1 tsp (9g) fine salt. For Soaked Chickpeas: add in 1 tsp (6g) fine salt. *Pro Tip: Adding salt to the chickpeas will not make it tough 🙂 Pour in 4 cups (1L) cold water or unsalted chicken stock, then give it a quick mix. With Venting Knob in Venting Position, close the lid, then turn Venting Knob to Sealing Position. Pressure Cooking Method: For Unsoaked Chickpeas – Pressure Cook at High Pressure 42 minutes (tender with a bit of chew) or 60 minutes (tender with not much resistance) + Natural Release 20 minutes

– Pressure Cook at High Pressure 42 minutes (tender with a bit of chew) or 60 minutes (tender with not much resistance) + Natural Release 20 minutes For Soaked Chickpeas – Pressure Cook at High Pressure 5 minutes (tender & creamy) + Natural Release 20 minutes After 20 minutes, release the remaining pressure by turning Venting Knob to Venting Position. When Floating Valve drops, open the lid carefully.