In this guide on how to cook chickpeas, you’ll learn everything there is to know about this versatile, tasty, and nutritious kitchen staple.
Knowing how to soak and cook dried chickpeas and the different varieties, uses, and storage methods can be a game-changer for everyday cooking.
We’ll show you the step-by-step process of soaking and cooking dried chickpeas to perfection and how to use them in delicious protein-packed recipes that satisfy every palate.
Table of Contents
- What are chickpeas?
- How to cook chickpeas video
- How to soak chickpeas
- How to cook chickpeas on the stovetop
- How to cook chickpeas in the Instant Pot
- How to cook chickpeas in a slow cooker
- How to store cooked chickpeas
- Why cook chickpeas from scratch?
- Should I add baking soda when cooking chickpeas?
- More questions
- Recipes with chickpeas
- More cooking basics
- How to Cook Chickpeas Recipe
Dietary Note: chickpeas are suitable for a vegetarian, vegan, and gluten-free diet. They are an excellent source of protein, have no cholesterol, and are low in saturated fats.
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What are chickpeas?
Chickpeas, also known as ceci (Italian), Cicer arietinum (Latin), garbanzo beans (Spanish), hummus (Arabic and Hebrew), Bengal gram, and chana (Hindi and Sanskrit), are an affordable and nutritious legume that is a staple in many cultures worldwide.
They are particularly used in the Mediterranean diet, Middle Eastern dishes, and South Asian cuisine.
In India, chickpeas are mixed with flavorful spices and used daily as a staple. Think of chana masala, chickpea curry, and cauliflower curry.
In the Middle East, they are eaten daily in hummus, falafel, fatteh, and spinach stew.
In Italian cooking, they are used in comforting home-cooked recipes like pasta e ceci and chickpea soup, regional recipes like farinata, and quick and easy recipes like farro salad and chickpea pasta salad.
They are an affordable and healthy protein source in canned, dried, and flour forms.
They are also environmentally friendly, with one of the lowest greenhouse gas emissions scores of all protein sources.
Their flour and cooking water (aquafaba) can effectively be used as an egg replacement.
Think of recipes like our hummus pasta, chickpea frittata, chickpea frittata muffins, chickpea tuna salad, roasted chickpeas, and curried chickpea salad.
You’ll never get bored of this versatile, delicious, and wholesome ingredient.
How to cook chickpeas video
Types of chickpeas
Kabuli chickpeas
Kabuli chickpeas are also known simply as chickpeas, white chickpeas, Kabuli Chana, or Garbanzo beans.
They are the most common variety in the USA, Europe, Australia, Mediterranean, and Middle-Eastern countries.
They are light-beige in color and are commonly used in Mediterranean and Middle Eastern recipes.
Kabuli chickpeas come in two sizes: large and small.
Large chickpeas take longer to cook and have thicker skin. They keep their shape well and are best for soups, stews, and salads.
Small chickpeas are best for hummus, falafel, and any chickpea-based spread. They have a thinner shell, cook quicker than large chickpeas, and are ultra-creamy when blended.
Desi chana
Desi chana is a popular variety in India and South Asia. It is smaller than Kabuli chickpeas and has more rugged skin.
Desi chana can be dark brown, green, or speckled.
Desi chana comes in two forms: whole or hulled and split.
Split desi chana, also known as split chickpeas or chana dal, is used to make the homonymous Indian dish chana dal.
Ceci Neri
Ceci neri, or black chickpeas, is a small ancient variety found in Italy, especially in the center and southern regions of Umbria, Apulia, and Basilicata.
Fallen into disuse in the last century, ceci neri are now coming back as a gourmet ingredient thanks to their incredible taste and impressive nutritional value.
Q&A: Are garbanzo beans chickpeas? Yes, chickpeas and garbanzo beans are the same thing. The name “chickpea” comes from the Latin Cicer, whereas the name Garbanzo comes from modern Spanish.
How to soak chickpeas
Soaking is essential because:
- It makes chickpeas more digestible, breaking down the complex sugars that cause bloating and discomfort.
- Improves the absorption of nutrients.
- Reduces cooking time.
- Improves the texture of the chickpeas.
Traditional Soaking Method (recommended)
Rinse the chickpeas under running water to remove soil debris and dust.
Add the rinsed chickpeas to a large pot or bowl. Add plenty of water to cover them by at least 3 inches or 8 cm.
Soak chickpeas for 12 to 48 hours. They should double or triple in volume.
If soaking for more than 12 hours, put them in the refrigerator.
If making hummus, soak for at least 24 hours in the fridge.
Drain and rinse the soaked chickpeas well before cooking them in fresh water.
Note: as the dried chickpeas soak, enzymes help break down proteins and complex carbohydrates, making the chickpeas more digestible.
This fermentation produces a gassy, earthy, almost eggy smell; be assured that this is normal and that your chickpeas are fine.
Quick Soaking Method
Rinse the chickpeas under running water to remove soil debris and dust.
Add the rinsed dried chickpeas to a large pot. Add plenty of boiling water to cover them by 3 inches or 8 cm.
Stir in a teaspoon of baking soda to help soften the skin and speed up soaking.
Cover with a lid and soak for 2 to 3 hours. Then drain, rinse, and cover with fresh water before cooking them.
No Soak Method
If you own an instant pot or pressure cooker, you can cook the chickpeas without soaking in about 45 to 60 minutes, covered with 1 inch of water (2.5 cm).
Even when we cook the chickpeas in the instant pot, we prefer soaking them for at least 8 hours, making them more digestible and less gassy.
How to cook chickpeas on the stovetop
Drain and rinse the soaked chickpeas thoroughly under running water, then add them to a deep pot.
Cover them with fresh water by at least 2 inches or 5 centimeters.
Stir in a teaspoon of baking soda to help their skin soften (add 2 teaspoons if using chickpeas to make hummus).
Bring to a boil, then lower the heat and simmer until the skins split and the chickpeas are soft but retain their shape.
Cooking time can vary between 60 to 120 minutes, depending on their size.
After 30 minutes of simmering, add a tablespoon of sea salt.
With a spoon, skim off the foam that forms on the surface.
Check for doneness by pressing one chickpea between your thumb and index finger. It should be tender and mash easily.
Don’t discard the cooking water or aquafaba. It’s excellent for making hummus, vegan meringue, chocolate brownies, and more.
Tip: If you cook chickpeas to make hummus, extend the cooking time by about 15 minutes.
How to cook chickpeas in the Instant Pot
Drain and rinse soaked chickpeas, add them to your instant pot, and cover with 1 inch or 2.5 cm of water.
You can add a teaspoon of salt and 1/2 teaspoon of baking soda if you use chickpeas for hummus.
Close the lid and pressure cook on high for 5 to 8 minutes for small chickpeas and 10 minutes for large chickpeas.
Tip: You can select the beans mode if your pot has it, or go custom mode, high pressure, adjust time, no reminder.
Manual release the steam, remove the lid, and you are done.
How to cook chickpeas in a slow cooker
Place soaked chickpeas in a slow cooker, cover with 3 inches of water, and cook on low for 6-8 hours or until tender.
This method is the slowest and is only recommended if you have a slow cooker you trust and can leave unattended while the chickpeas cook.
How to store cooked chickpeas
REFRIGERATOR: Transfer the cooked chickpeas to an airtight container and cover them with their cooking liquid.
Let them cool down at room temperature, transfer them to the fridge, and store them for 3 to 4 days.
FREEZER: Let the chickpeas cool to room temperature, drain them, transfer them to freezer bags, and freeze them for three months.
You can reserve the cooking liquid to make hummus. Freeze it separately from the chickpeas in a jar for three months.
THAW & REHEAT: Defrost chickpeas in the microwave or over several hours in the fridge.
You can add frozen chickpeas directly to soups and stews. Reheat in the microwave or stovetop in a saucepan with boiling water.
Why cook chickpeas from scratch?
Canned chickpeas are an excellent alternative to dried chickpeas and offer the same nutritional benefits as home-cooked dried ones.
So, if you are short on time and want to eat more legumes, go for it. It is a lot better to eat canned chickpeas than no chickpeas at all!
However, after a few years of eating canned chickpeas, we finally switched to dried chickpeas.
Here is why we prefer using dried chickpeas over canned ones:
Better taste
Canned and jarred chickpeas often smell foul, and because they sit in their cooking liquid for months, their flavor is somewhat compromised.
Homecooked chickpeas taste fresher and nuttier than canned and have no foul smell.
As they cook, they fill your house with a comforting nutty aroma.
They taste beautifully nutty and creamy, and we noticed we eat a lot more of them simply because they taste better.
Better texture
Canned chickpeas are often undercooked and sometimes overcooked. They can have a grainy texture, and they are all but creamy.
Soaked and homecooked chickpeas are beautifully creamy, and you can cook them to your liking by tasting them as they simmer.
For example, if you make hummus, you can cook them a little longer with a small amount of baking soda to soften their skins. You’ll have the best hummus of your life.
If you make curries or salads, leave them al dente to keep their shape in the final dish.
Control the ingredients
It’s hard to track where canned chickpeas grow.
When purchasing dry chickpeas, we can support local farmers and ensure we get the highest quality product.
You can choose organic chickpeas, control the amount of salt, and avoid all preservatives.
You can add spices and herbs like cumin or bay leaves to customize their flavor.
They are cheaper
While canned chickpeas are certainly not expensive, dried chickpeas are 2 to 4 times cheaper, even factoring in the energy required to cook them.
Plus, you can cook them in batches and store them in the freezer for months.
Sustainability
Consuming canned chickpeas is already massively beneficial to the environment, especially if you substitute them for meat and dairy.
Now, imagine not having to produce and transport all the cans and jars of chickpeas. That’s a huge impact.
Should I add baking soda when cooking chickpeas?
While some online opinions mention that baking soda might negatively affect vitamin B6 levels in chickpeas, we couldn’t find any solid peer-reviewed scientific evidence of this.
So, we add 1 teaspoon of baking soda when cooking 2.5 cups or 500 grams of chickpeas for salads or other uses.
If making hummus, we add 2 teaspoons of baking soda to the cooking water for every 2.5 cups/500 grams of chickpeas because, for hummus, we want chickpeas to be very tender.
Benefits of adding baking soda
Softer chickpea skins
Baking soda makes the water alkaline. This helps break down the pectin in the chickpea skin, making it softer and easier to cook.
This results in chickpeas with a creamier and softer texture.
Shorter cooking time
Also, because the skins are softer, the chickpeas cook faster.
A negative side effect is that the chickpeas might overcook and get mushy.
Also, too much baking soda will make the chickpeas taste funny, almost soapy.
So don’t add more than 1/2 teaspoon of baking soda per cup of dried chickpeas.
More questions
Like most dried legumes, chickpeas, too, as they soak and cook, absorb water and expand.
When cooked, chickpeas triple in volume. This means that 1 cup (200 grams or 7 ounces) of dried chickpeas makes about 3 cups (510 grams or 18 ounces) of cooked chickpeas, enough to serve three people.
It depends on whether you eat them alone or in soup, stew, or curry with other ingredients.
In general, you should consider about 1/4 cup (50 grams) to 1/3 cup (70 grams) of dried chickpeas per person, which is equivalent to 3/4 cup (130 grams) to 1 cup (170 grams) of cooked chickpeas.
Gram flour, besan, or chickpea flour is made from finely ground dried chickpeas.
It’s a popular ingredient in Indian, Middle Eastern, and Mediterranean cooking, and it’s suitable for vegetarian, vegan, and gluten-free diets.
It’s often used as an egg replacement, binder, and thickener; it’s healthy and rich in protein, fiber, and vitamins.
Some popular recipes with chickpea flour are Italian farinata, Indian pakoras, zucchini fritters, chickpea flour muffins, and savory pancakes.
One can of chickpeas contains about 1.5 cups of cooked chickpeas, equal to about 230 grams or 8 ounces of cooked chickpeas.
On average, chickpeas cook in about 60 to 90 minutes on the stovetop.
However, the freshest and smallest chickpeas cook in 30 minutes, and the larger ones might take up to 2 hours.
Those times apply for simmering on the stovetop. In the instant pot, soaked chickpeas cook in 8 to 10 minutes.
Aquafaba is the liquid in a can of cooked chickpeas or beans.
When whipped, it resembles the texture and consistency of beaten egg whites, making it a popular egg-white replacement in vegan recipes.
If you want to try it, check out our vegan brownies and vegan meringues.
Recipes with chickpeas
Thanks to their versatility, you can use cooked chickpeas in various recipes and cuisines.
They are excellent for making tasty snacks and appetizers, wholesome and delicious breakfasts, and endless main courses and side dishes.
They pair well with most veggies, grains, spices, herbs, garlic, lemon juice, and olive oil. Here are some ideas for how to use them.
Chickpea Spreads & Dips
Chickpea Soups & Stews
Curries with chickpeas
Pasta with chickpeas
Chickpea Salads
- Quick chickpea salad
- Curry chickpea salad
- Tahini salad
- Mashed chickpea salad
- Butternut squash salad
- Couscous salad
- Farro salad
- Orzo salad
- Quinoa salad
- Rice salad
Other chickpea recipes
- Roasted chickpeas
- Air fryer chickpeas
- Falafel (serve them with hummus and pita bread)
- Microwave stuffed sweet potato
- Stuffed eggplant
- Mediterranean Bowl
Recipes with chickpea flour
- Vegan frittata
- Chickpea crepes
- Italian farinata
- Chickpea frittata muffins
- Fried eggplant
- Zucchini fritters
Starters
Zucchini Fritters
Mains
Chickpea Fritters
30-Min Meals
Asparagus Frittata (Vegan)
Starters
Farinata (Socca)
Recipes with aquafaba
More cooking basics
How to Cook Chickpeas
Ingredients
- 2 heaping cups dried chickpeas or 1 pound
- 8 cups water + more for soaking and rinsing
- 1 teaspoon baking soda add 2 teaspoons if making hummus
- 2 teaspoons salt
Instructions
SOAK
- Rinse 2 heaping cups dried chickpeas and add them to a large bowl, deep pot, or Dutch oven.Add water to cover them by 3 inches or 8 cm.
- Soak for 12 to 48 hours.If soaking for more than 12 hours, put them in the refrigerator.If making hummus, soak for at least 24 hours in the fridge.Drain and rinse the soaked chickpeas well before cooking.
COOK
- Drain and rinse the soaked chickpeas thoroughly, then add them to a deep pot.Cover them with fresh water by at least 2 inches or 5 centimeters.Stir in 1 teaspoon baking soda to help their skin soften (add 2 teaspoons if using chickpeas to make hummus).
- Bring to a boil, then lower the heat and simmer until the skins split and the chickpeas are soft but retain their shape.Cooking time can vary between 60 to 120 minutes, depending on their size.After 30 minutes of simmering, add 2 teaspoons salt.With a spoon, skim off the foam that forms on the surface.
- Check for doneness by pressing one chickpea between your thumb and index finger. It should be tender and mash easily.Don’t discard the cooking water or aquafaba. It’s excellent for making hummus, vegan meringue, chocolate brownies, and more.Tip: If you cook chickpeas to make hummus, extend the cooking time by about 15 minutes.
Notes
- What are chickpeas?
- How to cook chickpeas video
- How to cook chickpeas in the Instant Pot
- How to cook chickpeas in a slow cooker
- Why cook chickpeas from scratch?
- Should I add baking soda when cooking chickpeas?
- More questions
- Recipes with chickpeas
- More cooking basics
Nutrition
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