Ultimate Guide to Chickpeas (2022)

Looking for the ultimate guide on how to cook chickpeas!? I’ve got you covered! In this post, we’re going over all of your burning questions about chickpeas and walking through how to cook them from the stovetop to the instant pot!

Hopefully you know by now HOW MUCH I LOVE chickpeas! I’ve used this in a TON of recipes and they are seriously one of my all time favorite foods to eat.

Up until the past few years, I always bought canned chickpeas because they’re just so so easy. And while I still really like them canned, I also love how simple and incredibly cost effective it is to buy raw chickpeas and cook them yourself at home.

I’m going to walk you through lots of different ways to cook them, how to soak them, and even show you some of my favorite ways to use them. Let’s dive RIGHT in, shall we?

What are Chickpeas:

Chickpeas are legumes! In their raw form, they almost feel like beige round rocks and are very hard uncooked. You cannot eat them raw as they contain toxins (removed during the cooking process) and are simply too hard to chew or digest properly. While typically beige, they do come in other colors including red and green.

Since chickpeas are so high in protein and fiber, they are used very commonly in vegetarian cooking as a kind of meat substitute such as in this Chickpeas Salad, this Chickpea Noodle Soup, and this Chickpea Pot Pie.

Ultimate Guide to Chickpeas (1)

Garbanzo beans vs Chickpeas:

Since I use chickpeas in my recipes on a regular basis, I OFTEN get asked, are garbanzo beans chickpeas? And the answer is YES: chickpeas and garbanzo beans are the same thing but just a different name.

While the average person seems to most commonly refer to them as CHICKPEAS, most stores/ brans label them as GARBANZO BEANS. I suggest that when you are looking for them in a store, be on the lookout for both words since they truly are used so interchangeably.

Ultimate Guide to Chickpeas (2)

Chickpeas Nutrition:

Chickpeas are nutritionally rich and high in protein and fiber. Here’s a quick breakdown of the basics and why these legumes are so great:

Per 100g of raw chickpeas
Calories365
Protein19g
Fiber17g
Total Fat6g
Iron34%
Magnesium28%
Vitamin B-625%
Potassium25%
Total Carbs61g
Ultimate Guide to Chickpeas (3)

How to cook Chickpeas:

Cooking chickpeas is very similar and follows a similar process as other beans. I have a detailed recipe card for you down below as well as a video but let’s go over the basics!

FIRST you need to soak your beans. I’ve experimented several different ways but no matter what, you simply CANNOT skip this step! But you do have 2 options: 1) long soak the beans overnight or 2) quick soak the beans by boiling them for 3 minutes and then soaking them for just 1.5 hours. Both work well but you have to pick one.

Next up, you cook them. My recipe card below goes over how to cook chickpeas on the stovetop. But I have several different methods for you!

  • Ultimate Guide to Chickpeas (4)
  • Ultimate Guide to Chickpeas (5)

Stovetop Chickpeas:

As I mentioned, I have a detailed recipe card below all about cooking chickpeas on the stovetop but here’s the gist of it:

After soaking them, simply add the chickpeas in a large pot with water or broth as well as any desired seasonings. Simmer for ~1.5 hours or until the chickpeas are soft and at your desired tenderness.

(Video) How to Cook Dried Chickpeas (Ultimate Guide)

Instant Pot Chickpeas:

This is actually my FAVORITE way to cook raw chickpeas!

I have a detailed blog post all about cooking chickpeas in an instant pot that you can read HERE.

To do this, add the soaked chickpeas into your pressure cooker with water or broth along with any other seasonings. Cook on manual HIGH pressure for 13 minutes and natural release the pressure for 5 minutes. Since the instant pot will take a while to pressurize, this ends up taking about 35 minutes total.

  • Ultimate Guide to Chickpeas (6)
  • Ultimate Guide to Chickpeas (7)

Slow Cooker Chickpeas:

This is not my favorite method of cooking chickpeas honestly, but it can be done. I’ve found that it results in mushier chickpeas (which could be ideal depending on how you are planning to use them).

For this method, you actually CAN skip the soaking step and simply add the chickpeas into a slow cooker with 8 cups of water. Cook on high for 3.5-4.5 hours or on low for 6.5-8 hours.

Air Fryer Chickpeas:

This is kind of a bonus! You CANNOT actually cook chickpeas from raw in the air fryer (that I have successfully tried). However, you can cook COOKED chickpeas in an air fryer to get them ultra crispy and delicious!

To do this, follow THESE detailed directions by mixing cooked chickpeas with some oil and seasoning. Place them in the air fryer and cook for 15 minutes, stirring half way through.

Ultimate Guide to Chickpeas (8)

Oven Roasted Chickpeas:

Similar to the air fryer chickpeas, you cannot cook chickpeas from raw in teh oven, however, you can get them DELICIOUSLY crispy this way!

To do this, simply follow these easy directions!

Can you freeze chickpeas?

Why YES, you can! To freeze the cooked chickpeas, simply spread them out on a silicon or parchment lined baking sheet (this avoids them sticking). Place in the freeze and freeze for 1/5 hours. Place the flash frozen chickpeas into a resealable container and store in the freezer for a few months.

Here are some FAQ about chickpeas/ garbanzo beans:

Are chickpeas gluten free?

(Video) How to Cook Perfect Chickpeas and Beans (Ultimate Guide)

Yes! Chickpeas are a naturally gluten free food!

Chickpeas protein?

Per 100gs, chickpeas have 19g of protein which is 38% daily value.

Chickpea Calories?

For 1 cup of cooked chickpeas, there are about 275 calories.

Carbs in chickpeas?

Per 100g, chickpeas have 61g of total carbs which is 20% daily value.

Calories in a can of chickpeas?

An average can of chickpeas has a total of 420 calories. Many are labeled as 3.5 servings per can at 120 calories per serving (1/2 cup of cooked beans).

Can dogs eat chickpeas?

(Video) Voicover // The Ultimate Guide to cooking Dried Chickpeas | Episode 23 | Creative Phebe

If you have pets like I do, you may be wondering “can dogs have chickpeas??”. After a little research, I decided that YES, chickpeas are safe for my dogs to eat. Reference this article as you deciding if you feel comfortable feeding them to your dogs though. Overall, chickpeas are totally safe for dogs to eat and can provide lots of great nutrients!

Are chickpeas healthy?

After working in the food space for the past 8 years, I’ve learned that EVERYONE has a totally different definition of the word healthy. Chickpeas are vegan, vegetarian, gluten free, high in protein and fiber and fully plant based! In my book, they’re extremely healthy consumed in moderation (and delicious too!).

Are chickpeas keto?

While chickpeas can technically be eaten on a low carb diet, they are not recommended since they are so high in carbs. Many people will indulge in a little hummus since it’s overall carb count is lower, though.

What do chickpeas taste like?

Chickpeas have a relatively mild taste which makes them very versatile in different kinds of dishes. The texture is somewhat similar to other legumes but with a slightly grittier and meatier texture.

Do I need to remove the chickpea skin?

A lot of recipes will have you remove the skin but I never both with it. It just doesn’t bother me at all and I rarely notice that they are there. There are 2 exceptions to this: 1) if you’re making hummus, the skins can make this a *tiny* bit less creamy but even then, I never remove them 2) I DO remove them when I’m roasting the chickpeas because the skins will burn in the oven.

Some of my favorite chickpea recipes:

  • Curried Chickpea Salad
  • Chickpea Tikka Masala
  • Chickpea Curry
  • Chickpea Gyros
  • Ranch Chickpea Salad
  • Vegan Chickpea Hash
  • Avocado Hummus
  • Peanut Chickpea Wraps
  • Chickpea Stuffed Sweet Potatoes
(Video) (Almost) everything you need to know about chickpeas.

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Description

Your ultimate guide to cooking chickpeas! It’s surprisingly simple and I’m showing you how to long and quick soak your beans.

  • 1 pound of chickpeas (garbanzo beans)
  • 6 cups of water
  • salt and pepper to taste
  • optional spices and herbs

Soaking the beans:

It is vital that you first soak your garbanzo beans before cooking them. I’ve tried both of these methods several times and they both work great. I usually soak overnight but the quick soak method works well when needed.

  1. SOAK OVERNIGHT: to soak your beans overnight, first rinse the beans and then sort them to get rid of any discolored beans. Place the beans in a large bowl and cover with about 8 cups of water so that they’re covered by over an inch of water. Cover the bowl and let sit overnight. Once ready to use, drain the water and rinse the beans again.
  2. QUICK SOAK: to quick soak your beans, first rinse the beans and then sort them to get rid of any discolored beans. Place the beans in a large pot and cover with water (about 6-8 cups). Bring to a rapid boil and cook at a boil for 3 minutes. Remove the pot from the heat, cover, and let sit for 1.5 hours. Once ready to use, drain the water and rinse the beans again.

Cook the garbanzo beans:

  1. Place the beans in a large pot and cover with 6 cups of water (adding any flavoring options as well). Bring to a simmer and cover the pot loosely so that a little steam can escape.
  2. Let cook at a low simmer, stirring occasionally, for 45-60 minutes or until the beans are tender and at your desired texture.
  3. Salt and pepper to taste and ENJOY!

Notes

See here for more ways to cook chickpeas:

  • Instant Pot Chickpeas
  • Air Fryer Chickpeas
  • Roasted Chickpeas
  • Prep Time: 2 hours
  • Cook Time: 1 hour
  • Category: beans
  • Method: stovetop
  • Cuisine: american
(Video) How To Cook The Perfect Dried Chickpea | Ultimate Guide To Cooking Dried Chickpeas | Episode 276

Keywords: how to cook chickpeas, how to cook garbanzo beans, chickpea recipe

FAQs

What is the best way to cook chickpeas? ›

Method for Stovetop, Uncovered

Soak 1/2 cup dried chickpeas for 12 hours. Drain, rinse, and add the soaked chickpeas to a pot. Cover by a few inches with water, and add 1/2 teaspoon salt. Bring to a boil, reduce heat, and cook at a simmer until tender, about 90 minutes to 2 hours.

Why do you add baking soda to chickpeas? ›

Bicarbonate of soda (baking soda) can be added to the soaking water (after boiling, if using the quick method) as it helps to soften the skins of the pulses, making it easier for the dried pulses to absorb some of the soaking water and helping them to rehydrate and soften.

Do chickpeas need to be soaked before cooking? ›

Chickpeas can be cooked from dry or pre-soaked in a pressure cooker. If you soak them for 12 hours, then they will cook in minutes, but you can also skip the soaking altogether. Chickpeas can be pressure-cooked from dry in 40 minutes, plus the time it takes for the pressure to rise and fall.

Should you Drain chickpeas after soaking? ›

Whether you use the long soak or the quick soak to rehydrate your beans, you will still need to cook them. After the beans have soaked, drain and rinse them well. To cook the soaked beans, add them to a large pot, cover the beans with several inches of water, and bring everything to a boil.

Can you soak chickpeas too long? ›

Do Soaked Beans Go Bad? If your beans are left soaking for too long they begin to ferment. This starts happening around 48 hours at room temperature. If you soak your beans in the refrigerator, it will take three or four days before fermentation begins.

What is the difference between garbanzo and chickpeas? ›

The word chickpea derives from the Latin word cicer arietinum, which is the scientific name for the actual plant (many other legumes derive from the word cicer arietinum as well), while the name garbanzo bean comes from a Spanish background. So really, there is no wrong answer. Both are correct!

Should you remove chickpea skin? ›

You can eat chickpeas with the skin on, but they're better without. When making hummus, removing the skins will make your hummus much creamier and rich. When it comes to roasting chickpeas, I find removing the skins gives the chickpeas more flavor.

How do you remove toxins from chickpeas? ›

The good news is that the toxin can be deactivated by simply boiling the raw beans for ten minutes. This temperature degrades the toxin without cooking the beans. The FDA also recommends soaking the beans for five hours to remove any residual toxins and then tossing the water out.

Why did my chickpeas turn black? ›

Rinse the chickpeas before adding them into a pot. Fill the pot with water to slightly above the chickpeas. Some add baking soda at this point instead of during the soaking time, however, do not do this with an aluminum pot. Baking soda will react with the aluminum and cause your chickpeas to turn a dark/black color.

How long do I cook chickpeas for? ›

How long to cook chickpeas?
  1. Stovetop: boiled chickpeas cooked on the stovetop will take anywhere from 30 minutes up to 2 hours.
  2. In the slow cooker: cook for 4 hours on high heat or 6 to 8 hours on low heat.
  3. In your pressure cooker or Instant Pot: they will take about 1 hour.
14 Apr 2021

Are dried chickpeas better than canned? ›

They are the basis for foods like hummus and falafel and, while it is convenient to use canned chickpeas, dried chickpeas really are a better option. Dried chickpeas are much more economical and they tend to have a more natural flavor because they aren't soaked in preservatives.

How do I make chickpeas more digestible? ›

If you are using canned chickpeas, drain and rinse them with water to cut the sodium (salt) content by almost a half. Rinse well in cold water to make them easier to digest and less gas-producing.

How long can Soaked chickpeas stay in the fridge? ›

To store soaked chickpeas, drain all the water and rinse the chickpeas thoroughly. Once done, put them in an airtight container in the fridge where they'll keep for 3-4 days. You can also freeze the chickpeas in a sealed container where they'll stay at their best for up to 6 months (more on this below).

Can you eat chickpeas Raw? ›

Due to their high protein content, chickpeas are known to be a good alternative to meat, especially by vegetarians and vegans. Because they contain toxins when uncooked, chickpeas cannot be eaten raw. However, they are completely edible once cooked.

What health benefits do chickpeas have? ›

Because chickpeas are so full of nutrients, they provide multiple health benefits, including:
  • Promote weight control. Chickpeas are high in fiber. ...
  • Prevent constipation. ...
  • Promote cardiovascular health. ...
  • Help control blood sugar. ...
  • Serve as a great substitute for anyone with gluten sensitivity.
13 Jan 2022

Why are my chickpeas foaming? ›

While chickpeas are cooking, they release a combination of proteins, carbohydrates, and saponins, which turn into a white foam (also called “scum”). This applies to other legumes as well, so even though chickpeas are usually used for aquafaba, you can make aquafaba from other legumes as well.

Why do my soaked chickpeas smell? ›

Why Do Chickpeas Smell Bad When You Soak Them? Chickpeas and the water that they are soaked in take on an unpleasant smell because the chickpeas release amino acids into the water, and these start breaking down.

Is it okay to soak chickpeas for 2 days? ›

It's not recommended to soak chickpeas or other pulses in the fridge for much longer than 48 hours, as they may start to ferment. Drain the chickpeas, give them a quick rinse, and they're ready to cook (see below).

Which is healthier chickpeas or garbanzo beans? ›

It's a question I hear all of the time, “what's the difference between chickpeas vs. garbanzo beans?” The short answer: nothing! They are actually two names for the same, wonderfully healthy superfood.

Do chickpeas cause gas? ›

Beans, lentils and chickpeas are notorious for their ability to cause bloating and wind thanks to their high fibre content. Despite this, you may not need to avoid them altogether. Many people tolerate canned legumes better than they do dried varieties.

Are chickpeas good for diabetics? ›

Chickpeas, as well as beans and lentils, are well-known foods with a low glycemic index, making them good choices for diabetes, but new research suggests that eating legumes may actually have a therapeutic effect.

Can dogs eat chickpeas? ›

Yes, dogs can eat chickpeas! Provided that you stick to the ingredient in its natural form, and avoid highly-processed alternatives, then chickpeas can be a great source of protein and fibre for your pooch.

How many hours should I soak chickpeas for hummus? ›

Bring to a boil over high heat and boil for 1 minute. Then cover, remove from heat, and let sit for 1 hour. This is a quick method. Alternatively, soak overnight or at least 6 hours in cool water.

What is the fastest way to remove chickpea Skins? ›

Easiest Way to Skin Chickpeas for Super Smooth Hummus - YouTube

Are chickpeas inflammatory? ›

Legumes such as chickpeas are known for their anti-inflammatory properties. They contain phytonutrients that help lower CRP (an inflammatory protein), making them a great addition to an anti-inflammatory diet.

Are chickpeas good for kidneys? ›

Chickpeas are a nutritious addition to your renal diet for chronic kidney disease. They are low- to moderate in potassium, but when included in healthy portions, they are not an issue. Chickpeas are also a good source of fiber, protein, and vitamins, and minerals.

Does soaking chickpeas remove toxins? ›

Soak: Leave the chickpeas in water overnight or until they split easily between the fingers. Soaking dried legumes reduces the cooking time, helps break down ingredients that can cause gastrointestinal discomfort, and removes some harmful substances in raw legumes.

What is the white foam when you boil chickpeas? ›

As a legume, chickpeas are coated in an organic, soapy substance known as saponins that get released as they cook. When mixed with the bean's proteins and carbs, this substance thickens even more, creating a layer of foam that will quickly overflow if the right precautions aren't taken (via Veg FAQs).

Can I overcook chickpeas? ›

Can you overcook chickpeas? Absolutely. The more you cook them, the softer they will get. While soft chickpeas are great for certain recipes, for others it will not give you the end result you are looking for.

What to do with water after cooking chickpeas? ›

It turns out, that leftover liquid is kind of magic. Known as aquafaba or chickpea water, it can be used as a vegan substitute in many recipes that call for eggs or egg whites. Meringues, fancy, foamy cocktails, mayo—it may seem crazy, but it really does work! If your interest is piqued, great.

How long does it take for chickpeas to cook? ›

Stovetop: boiled chickpeas cooked on the stovetop will take anywhere from 30 minutes up to 2 hours. In the slow cooker: cook for 4 hours on high heat or 6 to 8 hours on low heat. In your pressure cooker or Instant Pot: they will take about 1 hour.

How do you make canned chickpeas taste good? ›

Instructions
  1. Drain and rinse the chickpeas. Mince the garlic.
  2. In a large skillet, heat the olive oil over medium heat. Add the garlic and sauté for 1 minute until fragrant but before it browns.
  3. Add the chickpeas, smoked paprika, salt, and several grinds of black pepper. Cook 2 minutes until warmed through.
7 Aug 2020

Are chickpeas good for weight loss? ›

In addition, the high fibre and protein content in chickpeas promote weight loss. Both the ingredients slow down your digestion and increase satiety levels. A weight-loss study shows that people who consumed chickpeas regularly were 53% more likely to fit within a lower body mass index.

Can you eat canned chickpeas Raw? ›

You can't eat dried chickpeas raw because they contain sugars and toxins that make them difficult to digest. Consuming raw chickpeas can lead to stomach aches, digestion problems, and more. However, you can eat canned chickpeas and other tinned legumes without re-cooking them.

What happens if you overcook chickpeas? ›

Can you overcook chickpeas? Absolutely. The more you cook them, the softer they will get. While soft chickpeas are great for certain recipes, for others it will not give you the end result you are looking for.

What to do if you forgot to soak chickpeas? ›

Try this trick: In a pan add 1 cup of water and bring it to a rolling boil. Transfer the water to a pot with a lid or an air tight container and quickly add washed chole to it. Cover the lid with a heavy object and seal in the chole and water as quickly as possible.

Are dried chickpeas better than canned? ›

They are the basis for foods like hummus and falafel and, while it is convenient to use canned chickpeas, dried chickpeas really are a better option. Dried chickpeas are much more economical and they tend to have a more natural flavor because they aren't soaked in preservatives.

Is canned chickpeas healthy? ›

As a rich source of vitamins, minerals, and fiber, chickpeas may offer a variety of health benefits, such as aiding weight management, improving digestion, and reducing your risk of disease. Additionally, this legume is high in protein and makes an excellent replacement for meat in many vegetarian and vegan dishes.

How do you make canned chickpeas more tender? ›

It calls for canned chickpeas to be boiled for 20 minutes with 1/2 tsp baking soda. I've only used baking soda in baked goods before, but the recipe claims it aids softening.

Are chickpeas inflammatory? ›

Legumes such as chickpeas are known for their anti-inflammatory properties. They contain phytonutrients that help lower CRP (an inflammatory protein), making them a great addition to an anti-inflammatory diet.

What happens if you eat chickpeas everyday? ›

While including chickpeas in your diet may be beneficial for you, eating them daily may not be so healthy. Eating fibre and protein is good as far as your body is able to assimilate it. Excessive fibre or protein can lead to problems of indigestion like gas, bloating and acidity.

Are chickpeas good for losing belly fat? ›

Chickpeas are great for losing weight since they're loaded with fiber, which keeps you feeling fuller longer. Foods like corn have higher glycemic loads, which can prompt weight gain.

Should you remove chickpea skin? ›

You can eat chickpeas with the skin on, but they're better without. When making hummus, removing the skins will make your hummus much creamier and rich. When it comes to roasting chickpeas, I find removing the skins gives the chickpeas more flavor.

Do chickpeas lower cholesterol? ›

Eating one serving a day of beans, peas, chickpeas or lentils can significantly reduce “bad cholesterol” and therefore the risk of cardiovascular disease, a new study has found.

Do I need to wash canned chickpeas? ›

If you are using canned chickpeas, drain and rinse them with water to cut the sodium (salt) content by almost a half. Rinse well in cold water to make them easier to digest and less gas-producing.

Videos

1. Eat FRESH chickpeas? YES! And grow them too
(TRUE FOOD TV)
2. ASMR // The Ultimate Guide to cooking Dried Chickpeas | Episode 23 | Creative Phebe
(Creative Phebe)
3. Ultimate Daniel Fast - How to Cook Chickpeas in a Crockpot
(Kristen Feola)
4. Pantry Recipes: Chickpeas | Basics with Babish
(Babish Culinary Universe)
5. Why I Always Have a Can of Chickpeas
(Internet Shaquille)
6. How To Use Chickpeas For Breakfast, Lunch, Dinner, Or Dessert
(Goodful)

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