How to Cook Chickpeas

Cooking dried chickpeas in an Instant Pot is quick, easy, and inexpensive compared to buying canned garbanzo beans. Use the cooked chickpeas as a salad or bowl topper, or to make homemade hummus!

One pantry staple I always have on hand are dried chickpeas. They are inexpensive to buy in bulk, and won't go bad before I get a chance to use them all up. I have found that the most efficient way to cook chickpeas is in a pressure cooker. I used to make them in a slow cooker, which is still easy but takes much more time.

Additionally, cooking chickpeas myself means I can control the sodium level which is ideal when following a GERD diet.

Ingredient Notes

• Dried chickpeas - AKA garbanzo beans can be found both in packages or in the bulk section. I have found it is most cost effective to buy them in bulk. These legumes are packed with plant based protein and fiber, and best of all they are GERD friendly.
• Sea salt - the amount of salt can be adjusted to fit your needs. Too much sodium can trigger acid reflux, so it is best to keep it at a minimum. If you are following a low sodium diet you can reduce the amount or leave it out completely. If sodium is not an issue for you feel free to add more!

Please note - everyone's body is different and will have different reactions to certain foods. The ingredients above are generally not considered triggers for acid reflux, especially in my personal experience.

How to Cook Chickpeas in a pressure Cooker

1. First, if you purchased in bulk make sure to rinse the dried chickpeas in a strainer or colander. Check for any rocks or broken pieces and remove them.
2. Add the chickpeas to the pressure cooker and sprinkle with salt.
3. Pour in the water.
   • Tip - using hot water will make the process faster!
4. Close the pressure cooker and set to high pressure for 55 minutes.
5. Once the 55 minutes is up, hit cancel and allow it to rest for 10 minutes.
6. Carefully release the pressure valve.
7. Use a colander to drain the cooked chickpeas.
   • The cooking liquid, AKA aquafaba can be reserved for other recipes. I personally use it to make homemade hummus.
8. Enjoy immediately or store for later!
   • Keep cooked chickpeas in an airtight container in the refrigerator for 3-5 days or the freezer for up to 3 months.

Slow Cooker Instructions

If you don't have a pressure cooker, slow cookers are a great option as well, they are just a bit more time consuming.

Follow the instructions above, then set the slow cooker to high for 6-8 hours, or low for 8-10. The benefit of cooking it in the slow cooker is that you can test to see when they are done to your desired tenderness.

Uses for Chickpeas

So many ways to enjoy these nutritious leguemes!

• Salads, as a topper or in this kale pasta salad
• Mediterranean bowls
• Roasted chickpeas
• Homemade hummus
• Add to soups like GERD friendly minestrone soup
• Include in wraps
• Toss some into curries
• Top avocado toast
• Use as a taco filling