• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The Hint of Rosemary
  • Breakfast
    • Smoothie Bowls
    • Smoothies
  • Drinks
    • Coffee Drinks
  • Healthy Desserts
    • No-Bake Treats
    • Cookies
  • Arabic Recipes
  • Shop
  • Subscribe
menu icon
go to homepage
  • Smoothie Bowls
  • Smoothies
  • Drinks
  • No-Bake
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • subscribe
    search icon
    Homepage link
    • Smoothie Bowls
    • Smoothies
    • Drinks
    • No-Bake
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×
    Home » Arabic Recipes

    Perfect Steamed Chickpeas in the Instant Pot

    April 14, 2020 by Rosemary 6 Comments

    perfect steamed chickpeas
    Jump to Recipe Print Recipe

    Steamed Chickpeas in the Instant Pot. Perfect steamed chickpeas are so easy to make and have an amazing texture!

    I used to always buy chickpeas in the can. Sometimes, I would buy dried chickpeas and I would try to boil them over the stove and it would literally take hours! And then the texture was still off. That is when my mom told me that I should pressure cook them! It was a time and money saver. And the best part was that steamed chickpeas have a MUCH softer texture than canned ones.

    Chickpeas are amazing on their own as a snack, can be used as a salad topper, and are a great meat substitute in meals!

    Steamed chickpeas are my go-to for plant based meals!

    WHAT MAKES CHICKPEAS SO HEALTHY

    Chickpeas are PACKED with beneficial nutrients! They are a SUPER high fiber food. Did you know that most American's don't get enough fiber in their diet??

    Fiber is so important for digestive health, lowering cholesterol, and keeping you full longer! The good bacteria in your gut that help digest and absorb nutrients thrive on fiber!

    Plant based protein. Make sure you are eating complementary protein sources too like other types of beans, nuts, whole grains, and soy products.

    Vitamins: Vitamin B6, Folate

    Minerals: Potassium, Calcium, Iron, Phosphorus, Copper, Manganese, Magnesium

    Keeps appetite under control thanks to the high protein and fiber content! That means you won't be overeating!

    HOW TO SOAK CHICKPEAS

    I like to start by soaking them overnight. Soaking them helps to soften the texture.

    How to soak dry chickpeas:

    Place the dried chickpeas in a container or bowl. Make sure that there is enough room for them to double or triple in size.

    dried chickpeas in a dish before they are soaked overnight

    Pour cool filtered water over them and cover with a lid or a bee's wrap.

    Place them in the fridge to soak overnight.

    dried chickpeas in a dish with filtered water on them

    Look how much they expanded overnight! They drank up almost all the water LOL!

    chickpeas after they soaked overnight

    HOW TO MAKE PERFECT STEAMED CHICKPEAS IN THE INSTANT POT

    First, rinse your chickpeas with cool water. Next, add them to the instant pot.

    Cover them with water so that there is 1 inch of water above the chickpeas.

    Add any spices that you like! I like to add the spices I'm going to be cooking with. For example, if I am cooking a chickpea curry, I'll add some curry spices while steaming. Or, when I am making tacos I love to add smoked paprika!

    Finally, cover your instant pot with the lid and set the timer to 23 minutes on high pressure. You will be using the natural release method so don't remove the lid until the steam has naturally released.

    NOTE: this is the amount of time for pre-soaked chickpeas! You will have to steam them for longer if you did not soak them overnight.

    You can also use this method in a traditional pressure cooker!

    Get my instant pot on amazon here:

    Instant pot

    And there you have it, perfect steamed chickpeas.

    perfect steamed chickpeas

    Some recipes I love using my chickpeas in:

    Traditional Hummus

    If you try my Steamed Chickpeas, please let me know your thoughts by leaving a rating and comment below! Ready for more? Subscribe to my newsletter or follow along on Pinterest, Instagram, Facebook, and Youtube!

    perfect steamed chickpeas

    Perfect Steamed Chickpeas (Instant Pot or Pressure Cooker)

    I used to always buy chickpeas in the can. I would try to boil them over the stove and it would literally take hours! And then the texture was still off. That is when my mom told me that I should pressure cook them! It was a time and money saver. And the best part was that steamed chickpeas have a MUCH softer texture than canned ones.
    5 from 5 votes
    Print Recipe Pin Recipe
    Prep Time 1 day d
    Cook Time 23 minutes mins
    Total Time 1 day d 23 minutes mins
    Course Snack
    Cuisine American
    Servings 4 ½ cup servings
    Calories 365 kcal

    Equipment

    • Pressure cooker or instant pot

    Ingredients
      

    • 1 cup dried chickpeas
    • 2-3 cups filtered water for soaking
    • herbs & spices
    • filtered water for steaming

    Instructions
     

    • Add your chickpeas to a bowl about double the size of the amount of beans you are cooking. Cover them with filtered water. Cover the bowl and place in the fridge over night.
    • Drain and rinse the beans. Add them to the instant pot (or pressure cooker) and cover with water so that the water is about 1 inch above the beans.
    • Add any seasonings or spices. I like to use the spices that I am using in the dish. For example I would use curry powder if I am making a chickpea curry.
    • Cover and use pressure cook setting on high for 23 minutes. Allow the pressure to naturally release.
    • Drain the water and enjoy your soft and delicious chickpeas!

    Notes

    Find my instant pot here on amazon:
    Instant pot
    Nutrition facts on this recipe are only an estimate, nutrition information on any recipe from thehintofrosemary may vary based on the ingredients you choose.

    Nutrition

    Serving: 0.5cupCalories: 365kcalCarbohydrates: 60gProtein: 20.5gFat: 6gSaturated Fat: 0.6gPolyunsaturated Fat: 2.5gMonounsaturated Fat: 1.3gSodium: 24mgPotassium: 875mgFiber: 17.5gVitamin C: 4.2mgIron: 6.6mg
    Keyword chickpeacurry, chickpeas, steamedchickpeas
    Tried this recipe?Let us know how it was!

    More Arabic Recipes

    • Chicken kabsa recipe on a serving platter with pine nuts and parsley
      Chicken Kabsa
    • Ouzie lamb recipe
      Ouzi Lamb (Arabic Lamb with Spiced Rice)
    • eat healthy Ramadan
      Healthy Ramadan Recipes
    • pistachio cardamom cupcakes
      Pistachio Cardamom Cupcakes

    Reader Interactions

    Comments

    1. Christie

      April 14, 2020 at 8:10 pm

      5 stars
      Such a great idea to cook them in the instant pot!!! I love this. I gotta try it. They really would take forever if we boiled them hahaha.

    2. [email protected]

      April 16, 2020 at 3:37 pm

      Hahaha oh my gosh girl.. I always hated buying dried beans because I knew they'd turn out slightly hard. Steaming them is EVERYTHING!

    3. sally

      September 12, 2020 at 2:13 am

      5 stars
      I thought Steaming chickpeas was in an actuall steamer, over the water?
      Should the soaking be in the refrigerator.?

      Please clarify.

      Thank you

    4. sally

      September 12, 2020 at 2:15 am

      5 stars
      I thought Steaming chickpeas was in an actuall steamer, over the water?
      Should the soaking be in the refrigerator.?

      Please clarify.

      Thank you

    5. [email protected]

      September 18, 2020 at 5:40 pm

      Hi Sally! You can use a pressure cooker or an instant pot set to the pressure cook setting! Soak them overnight in the refrigerator.

    6. Anonymous

      January 16, 2023 at 11:54 am

      How long will it take if I use the stovetop steamer?

    Leave me a comment!

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi, I'm Rosemary the registered dietitian behind The Hint of Rosemary! I created the Hint of Rosemary back in 2015 because I wanted to share my healthy recipes and teach that healthy eating is fun and delicious. I make your favorite desserts, drinks, and smoothie recipes with healthy ingredients that make you feel good while advocating mindful eating. Mindful eating is about not depriving yourself of the food you love!

    More about me →

    Popular

    • pineapple mango strawberry peach smoothie bowl
      How to Make a Thick Smoothie Bowl
    • dunkin strawberry dragon fruit refresher
      Strawberry Dragon Fruit Refresher (Dunkin)
    • Spinach smoothie recipe
      Spinach Smoothie
    • de bloating smoothie with banana and pineapple
      De Bloating Smoothie
    • Dunkin iced pumpkin spice latte recipe
      Iced Pumpkin Spice Latte (Dunkin)!
    • dunkin pumpkin cream cold brew recipe
      Dunkin Pumpkin Cream Cold Brew!
    • Pumpkin smoothie bowl recipe
      Pumpkin Smoothie or Smoothie Bowl
    • pumpkin spice almond milk creamer
      Almond Milk Pumpkin Spice Creamer

    Footer

    ↑ back to top

    About

    • About me
    • Privacy Policy
    • Disclaimer

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact me
    • Nutrition Services

    As an Amazon Associate I earn from qualifying purchases.

    Optimized for speed with 🤍

    Copyright © 2022 THEHINTOFROSEMARY