How to Cook Chickpeas in the Instant Pot

I will show you how to cook chickpeas in the Instant Pot using two different methods, with both soaked and un-soaked dry beans. Soaking the beans ahead of time means your cooking time will be much faster, but it also involves planning, so it is up to you what your preferred method is after reading these steps. 

I remember my grandmother saying that I needed to soak my beans overnight before cooking them to remove some of the indigestible sugars that cause gas and bloating. I haven't felt a difference either way when I eat them. 

If you prefer to soak your beans but forgot to do it the night before, there's another way– the quick-soak method. Cover 1 cup of dried beans with 3 cups of water and cook them in the Instant Pot for 2 minutes. Let the pressure release naturally for 10 minutes, then move the steam release valve to the vent to release any remaining pressure. Rinse and drain the beans, and now they're ready to cook as if they've been soaked overnight. Use fresh cooking water and follow the directions below. 

Do not add salt to your cooking water until AFTER the beans are tender, as salt can restrict the cooking process. If you'd like to make seasoned chickpeas, it is recommended to cook them until they are tender, then add any seasoning of your choice. 

The pressure cooker makes the cooking process fast & easy!

PREP TIME: 10 minutes

COOK TIME: 50 minutes

PRESSURE RELEASE: 10 minutes

TOTAL COOKING TIME: 1 hour 10 minutes

SERVINGS 6 cups

Ingredients

1 pound dried chickpeas (about 2 1/4 cups)

6 cups water

SOAKED METHOD

Cover the chickpeas with 3 inches of water in a large bowl and let them soak for 8 hours overnight; I often leave my beans covered with water inside the pot instead of in a large bowl. On the next day, drain the chickpeas and add them to your Instant Pot bowl. 

Cover the soaked chickpeas with 6 cups of water and secure the lid, moving the steam release valve to SEALING. Select the "Manual" or "Pressure Cook" button and cook at high pressure for 12 minutes, then allow the pressure to release naturally for 10 minutes. When the screen reads LO:10, move the steam release valve to VENTING to release the remaining pressure.

When the floating valve in the lid drops, it's safe to remove the lid. Test the chickpeas for tenderness by mashing one against the pot's side with a fork. Use the cooked beans right away, or store them in 1 1/2 cup portions in the fridge or freezer to replace a can of chickpeas in recipes. 

NO-SOAK METHOD:

Cover the dry chickpeas with 6 cups of water and secure the lid, moving the steam release valve to SEALING. Select the "Manual" or "Pressure Cook" button, cook at high pressure for 60 minutes, and then allow the pressure to release naturally for 10 minutes. When the screen reads LO:10, move the steam release valve to VENTING to release the remaining pressure.

When the floating valve in the lid drops, it's safe to remove the lid. Test the chickpeas for tenderness by mashing one against the pot's side with a fork. Use the cooked beans right away, or store them in 1 1/2 cup portions in the fridge or freezer to replace a can of chickpeas in recipes. 

NUTRITION

Calories: 275kcal | Carbohydrates: 45g | Protein: 14g | Fat: 4g | Sodium: 30mg | Potassium: 661mg | Fiber: 13g | Sugar: 8g | Vitamin A: 50IU | Vitamin C: 3.1mg | Calcium: 87mg | Iron: 4.7mg