Instant Pot Chickpeas
As I’ve said in previous posts, I love using my Instant Pot and use it all the time. Before getting an Instant Pot a few years ago, I had never cooked dried beans because I thought it would be difficult and time-consuming. Luckily, the Instant Pot makes it so easy! Read on to learn why dried beans are a great time- and cost-saving option, plus my simple recipe for cooking dried chickpeas, also known as garbanzo beans.
Nutrition
Chickpeas, whether dried or from a can, are packed with nutrition. According to the USDA, 1 cup of cooked chickpeas contains:
269 calories
14.5 grams protein
4.25 grams fat
45 grams carbohydrate
12.5 grams fiber
Dried beans cooked without salt have no added sodium, but you’ll have to check the label if you are using canned chickpeas as these can contain quite a bit of salt (though you can get rid of a lot of it just by rinsing the canned beans first!).
Health benefits
Why are chickpeas so nutritious, you ask? The high fiber content will keep you feeling full for hours. Though beans are higher in carbs, much of this comes from fiber, so beans are less likely to spike blood sugar levels than lower fiber carbs. Fiber is also great for digestive health and may help lower cholesterol levels, which can keep your heart healthy.
Chickpeas contain protein and are one of the higher vegetarian sources of iron. Iron is more commonly found in animal proteins, so this is a great way for vegetarians and vegans to get enough iron. Iron is a mineral the body needs for proper development and growth and also helps red blood cells carry oxygen all over the body.
Cost
Dried beans are super affordable and often even cheaper than canned beans. I recommend buying dried chickpeas in the bulk section if your store has one; don’t forget to use your reusable bags! Dried beans are a great protein source for vegetarian meals; try making one meal meatless each week to save money.
Instant Pot Chickpeas
Ingredients
- 1 cup dried beans
- 2 cups water or broth
- 1/2 tsp salt
- 2 tsp onion powder
- 2 tsp garlic powder
- 1 tbsp dried herbs, like rosemary, basil, or thyme (optional)
Instructions
- First, soak your chickpeas. Place chickpeas in a bowl and cover completely with water. Leave on the counter for 6-8 hours.
- Once you've soaked the chickpeas, drain and rinse them.
- Place chickpeas in Instant Pot and cover with 2 cups of water or broth, garlic powder, onion powder, dried herbs (if using), and salt.
- Place lid on Instant Pot and turn to "sealing".
- Cook on "manual" mode for 12-14 minutes (shorter for chickpeas with more of a "bite" or longer for softer chickpeas).
- Once finished cooking, release pressure.
- Serve right away and enjoy!
This recipe makes about 3 and 1/2 cups of cooked beans. These beans can be eaten right away or stored in the fridge for 4-5 days. They also freeze well so I’ll often make a double batch and freeze half. And don’t get rid of the broth! I save it to use in soups, stews, or chilis; the flavor is delicious. Store the broth in the fridge for 4-5 days or stick it in the freezer as well.
Are you ready to try making chickpeas in your Instant Pot? They are a great way to eat more vegetarian meals that are packed with nutrition. Let me know what your favorite ways to eat chickpeas are in the comments below!
