Using the Instant Pot to cook dried chickpeas is a game changer for adding easy and delicious fiber to your diet!
When I was growing up, my family ate mostly home-cooked meals. We were mostly a meat-and-potatoes crew, but due to our southernness, we ate lots of different types of legumes, too, typically simmered with pork sausage and a ham hock. Of all the nutritious and delicious foods on this planet, I don’t think legumes get enough credit. Legumes provide tons of vitamins and minerals and, best of all, they’re cheap—especially when you buy them dried.
I love legumes, but oh, the number of times I’ve forgotten to soak them in the morning for a fiber-rich dinner! This is one of the many ways getting an Instant Pot changed my life. Suddenly, I didn’t need to soak legumes anymore! The pressure cooker drastically decreased the time needed to cook them, so I make them at least once a week now. My current favorite? Chickpeas. I absolutely love the texture, they’re extremely versatile, and they turn out perfect in the Instant Pot.
This recipe for Instant Pot chickpeas is a basic way to get started on your path to eating more legumes. The suggested seasonings are optional, in case you want to use your chickpeas for a dessert (yes, that’s a thing), and the cooking times will yield delicate-yet-firm legumes, cooked to perfection every time.
Are Instant-Pot Chickpeas Healthy?
Chickpeas are one of the healthiest foods you can eat! They’re low in fat and high in protein; half a cup of chickpeas contains more fiber than that amount of most fruits and vegetables; and if you pair a serving with a whole grain like brown rice, you’ll have all the essential amino acids required to make a complete protein. They’re also high in many important minerals and other nutrients, like molybdenum, selenium, and choline. Because of all that nutrition and fiber, they’re extremely satiating.
This recipe overall is vegan, gluten-free, and low-fat, so people with many different types of dietary restrictions can enjoy it.
Discover All The Delicious Ways To Use Chickpeas
Of all the types of legumes out there, chickpeas have one of the mildest natural flavors. This means you can make them lean savory or sweet. Here are a few of my favorite uses of chickpeas, done both ways!
- Chocolate chickpea spread: Omit the salt and pepper in the recipe below. Drain the chickpeas, then mash them into a paste (or put them in a food processor until smooth, adding a little leftover water if necessary). Add cocoa powder and granulated sugar or honey to taste, and a touch of cinnamon for depth. Spread it on toast for a perfect breakfast.
- Gyro-flavored chickpeas: Make a batch of this Gyro Seasoning and add two tablespoons to your Instant Pot before cooking the chickpeas. I like to eat mine with a dollop of sour cream.
- Easy-peasy chicken chickpeas: Use chicken stock instead of water, or chicken stock paste to flavor the water you cook your chickpeas in. Add in whatever spices you like: cayenne, crushed red pepper, hot sauce, onion, garlic, etc. This makes a simple side dish that’s full of flavor.
How Do I Store Leftovers?
Chickpeas are as simple to store as they are to devour. You can put cooled leftover chickpeas in an airtight container and store them in the fridge for up to 4 days. You can also freeze them, but don’t drain the liquid out if you decide to freeze them! To freeze, transfer the chickpeas and their liquid to a freezer-safe container and store in the freezer for up to 3 months.
Serving Suggestions
While these Instant-Pot chickpeas work as is for a subtle side, remember that this recipe can lead to further foodie exploration.
Once your chickpeas are cooked, you can easily mash them into iconic recipes like falafel, fritters, or hummus, or you could make a “chickpea stew” by simmering your chickpeas with vegetables, broth, and spices. Cooked chickpeas also make fantastic toppers on many “power lunch” favorites, like salads and grain bowls. Try this incredible Chickpea Tuna Salad, for example!
You can also make any number of fun dessert items with chickpeas, such as these Peanut Butter-Chickpea Chocolate Chip Cookies, Vegan Chickpea Cookie Dough Bowls, and Cookie Dough Banana Ice Cream.
Recipe
Ingredients
- 1 pound dried chickpeas soaked overnight
- 6 cups water
- 1 teaspoon salt optional
- 1 pinch black pepper optional
Instructions
- Rinse the dried chickpeas thoroughly under cold water to remove any debris.
- Place the rinsed chickpeas into the Instant Pot and add water. Add salt and black pepper, if desired.
- Secure the lid of the Instant Pot and set the valve to the sealing position. Select the 'Manual' or 'Pressure Cook' setting and adjust the time to 50 minutes on high pressure for tender chickpeas. Allow the pressure to release naturally for 10 minutes after cooking.
- After the natural release, move the valve to ‘venting’ to release any remaining pressure. Open the lid carefully, test the chickpeas for tenderness, and drain them.
Nutrition Info:
Recipes written and produced on Food Faith Fitness are for informational purposes only.
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