How to Cook Chickpeas

5 from 4 votes

These step-by-step instructions show how to cook chickpeas on the stovetop or in an Instant Pot. Learn how to soak garbanzo beans & cook them to perfection!

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This guide will show you how to cook chickpeas on your stovetop or in the Instant Pot. A Mediterranean staple – also called garbanzo beans – this popular, ancient legume is the main ingredient in hummus and is delicious in pasta, salads, or even tacos. High in protein, one serving of this superfood contains about 15 percent of a day’s fiber!

a bowl of chickpeas

Why bother cooking your own beans when you can buy them canned? Because homemade chickpeas taste better, way better. While they require work, homemade beans reward the cook with a creamy mouthfeel that instantly elevates any simple dish. Plus, you control the amount of salt and customize seasonings. For instance, add a smashed garlic clove or a sprig of rosemary to beans destined for an Italian-style pasta. Or sprinkle some cumin in beans for to make hummus.

How to cook chickpeas

Stovetop method

Put the chickpeas in a bowl.  Rinse the beans and pick out any broken beans or odd bits. Submerge the beans in a few inches of water. The beans should have at least two inches of water over them. Some cooks add salt at this point to help soften the beans. Use one tablespoon salt per pound of beans.

collage of chickpeas in a white bowl before and after soaking

Allow the beans to soak for eight to 12 hours. If your kitchen is particularly warm, you can put the beans in the refrigerator to prevent fermentation. Expect the beans to triple in size.

chickpeas soaking in a white bowl

Now, drain the soaked beans, rinse under cold water, and put them in a large pot.  Add enough water to equal about two times the volume of the beans. (For additional flavor, substitute chicken stock for the water. You can also add herbs and spices of your choice.) Stir in some sea salt and bring to boil. Reduce to a simmer, cover, and cook for an hour.

collage of chickpeas cooking in a pot

Once the time is up, use a fork to carefully remove one chickpea, allow it to cool for a moment, and then try crushing it with your finger. If it smashes easily, it is done. If not, continue cooking, checking every 10 minutes or so. Some chickpeas, especially if they have been sitting on the shelf a while, may take up to two hours to cook.

close up of mashed chickpeas

Drain the cooked chickpeas using a colander to remove all the cooking liquid. There’s no need to rinse it though.

collage of water boiling in a pot with chickpeas

Now, allow the cooked chickpeas to cool in a colander before serving or using in a recipe. Here are some measurements to remember

  • One pound bag of dried chickpeas will make 6 to 7 cups of cooked, drained chickpeas.
  • One cup of dried chickpeas will yield about three cups of cooked chickpeas.
chickpeas in a sieve

Instant Pot method

Place the beans, sea salt, and 6 cups of water in the Instant Pot or your pressure cooker of choice. You can substitute chicken broth can be or mix it with the water for more flavor. You can also add any herbs of your choice if you’d like.

collage of chickpeas in an instant pot

Seal the lid, select high pressure, and cook for 45 minutes. Allow the pressure to naturally release for 10 minutes. Manually vent the remaining pressure before removing the lid.

instant pot on a white background

Once the time is up, use a fork to carefully remove one chickpea, allow it to cool for a moment, and then try crushing it with your finger. If it smashes easily, it is done. If it doesn’t, cook for 10 more minutes on high pressure and then do a quick release. When done, drain your cooked chickpeas.

collage of chickpeas cooking in an instant pot

Cooked chickpeas can be seasoned and eaten as is in salads or added to soups, curries, and stews. See below for some great recipes for using cooked chickpeas. And if you have dried chickpeas not yet cooked, you can use them to make my Lebanese falafel recipe, which only requires soaking the chickpeas overnight, but not cooking them.

overhead shot of chickpeas in a white bowl

How to store cooked chickpeas

Place drained chickpeas in an airtight container or ziplock bag. They will last for three to four days in the refrigerator. In a freezer-safe container or ziplock bag, chickpeas can be frozen for up to six months.

Frequently asked questions

Will chickpeas and other types of beans give me gas?

Chickpeas can make you toot, because, like all legumes, chickpeas contain oligosaccharides, sugars, that cause gas when they are digested. Giving beans the long 12-hour soak helps break down some sugars, and doctors say that if you eat legumes regularly, your body adjusts and you will produce less gas.

Should I add baking soda to my bean soaking water?

This is a common practice to help soften beans and some believe it prevents the beans from causing gas. But experts at the Cleveland Clinic showed a baking soda soak has no effect on flatulence.

How long do dried beans last?

Dried beans last a long, long time. Some say stored in the right conditions – a cool, dry pantry –  they can last indefinitely. However beans over two years old will take longer to cook and may not taste as good as fresher ones.

top down shot of chickpeas in a bowl

Recipes with chickpeas

For more cooking resources, check out:

While I love using canned hummus for speedy weeknight recipes, cooking dried chickpeas brings out so much more flavor to any dish using the ingredient. If you have the time, you can cook chickpeas without much active cooking over the stove or pretty passively using an Instant Pot. Either way, the result is a delicious creamy legume that is part of a healthy Mediterranean diet!

If you’ve found this cooking resource for How to Cook Chickpeas helpful or if you’ve tried any recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience with this technique. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!

How to Cook Chickpeas

These step-by-step instructions show how to cook chickpeas on the stovetop or in an Instant Pot. Learn how to soak garbanzo beans & cook them to perfection!
5 from 4 votes
Servings 8 servings
Course Ingredient
Calories 206
Prep Time 5 mins
Cook Time 2 hrs
Total Time 2 hrs 5 mins

Ingredients
  

  • 1 pound dried chickpeas
  • 1 teaspoon sea salt

Instructions

Stovetop Method

  • Place the dried chickpeas into a bowl and add enough cold water to cover by a few inches (they will triple in size). Allow the chickpeas to soak for 8-12 hours or overnight.
  • Drain your soaked chickpeas and place them into a large pot.
  • Add cold water, about twice the volume of the chickpeas. Stir in some sea salt and bring everything to a boil, then reduce the heat to a low, cover and simmer the chickpeas for 1 hour.
  • Once the time is up, using a fork, carefully take one chickpea (allow it to cool for a bit) and check the tenderness by crushing it within your fingers. If it’s hard to crush it, or not tender enough, continue cooking, and check the tenderness every 10 mins or so. Depending on the type of chickpeas and your desired tenderness, it may take up to 2 hours to cook.
  • Drain the chickpeas and allow them to cool in a colander before using/serving them.

Instant Pot Method

  • Place the dried chickpeas, sea salt and 6 cups of cold water in the pressure cooker.
  • Seal the lid and select the High Pressure button and cook for 45 minutes.
  • Once the time is up, naturally release the pressure cooker for 10 minutes. Vent the remaining pressure before opening the lid.
  • Once the time is up, using a fork, carefully take one chickpea (allow it to cool for a bit) and check the tenderness by crushing it within your fingers. If it’s hard to crush it, or not tender enough cook 10 more minutes on high pressure and do a quick release.

Notes

Storage: Store any cooked chickpeas in an airtight container. They will last up to 5 days in the fridge or up to 6 months in the freezer.
Nutritional Data: The information below is an automated estimate for the chickpeas alone assuming each serving is about 2 ounces of dried chickpeas. It could vary based on the specific type and brand you use though.
Photo Credit: Erin Jensen

Nutrition

Calories: 206kcal, Carbohydrates: 34g, Protein: 11g, Fat: 3g, Saturated Fat: 1g, Sodium: 304mg, Potassium: 496mg, Fiber: 10g, Sugar: 6g, Vitamin A: 38IU, Vitamin C: 2mg, Calcium: 60mg, Iron: 4mg

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Large bowl of chickpeas after cooking

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Comments

  1. If you are done ng chickpeas in Instant Pot do you still do the overnight soak of the beans? Or can you skip that part?