How to Cook Garbanzo Beans

How to Cook Garbanzo Beans – Have you ever wondered how to cook garbanzo beans (also referred to as chickpeas)? Look no further! Today, we’ll give you our best preparation tips, plus numerous methods on how to cook garbanzo beans, with instructions for soaked, and un-soaked beans! Keep reading!

This article is packed full of helpful information! Here’s a guide for quick and easy navigation:

TABLE OF CONTENTS:

• Benefits of Garbanzo Beans
• Gas Free Soak
  • How To Do a Gas Free Soak
• Herbs, Spices, and Flavor
• How to Cook Garbanzo Beans
  • How to Cook Garbanzo Beans in Instant Pot
  • How to Cook Garbanzo Beans in Slow Cooker
  • How to Cook Garbanzo Beans on Stovetop
  • How to Roast Garbanzo Beans in Oven
• Ways to Use Chickpeas
• How to Store Chickpeas
• Recipes with Chickpeas

Benefits of Garbanzo Beans

Before we get into all the different methods to cook garbanzo beans, let’s discuss why they’re beneficial to add into your diet! Garbanzo beans are…

Delicious and Versatile: Garbanzo beans offer a nutty and buttery flavor, and have a creamy texture. Not only are garbanzo beans delicious, but they’re also versatile, and can be used in a wide variety of ways (more details on this later)!

Plant-Based Source of Carbs: There are roughly 45g of carbs in one cup of chickpeas. Carbs are often demonized, but in actuality, are incredibly beneficial for our bodies (given you do not have a health condition that prohibits carb intake). Carbs provide glucose, which in turn, our body converts to energy. This energy is needed for our bodies to function properly, and when combined with nutrients and fiber like in chickpeas, helps to lessen energy crashes after a meal.

Great Source of Soluble Fiber: Chickpeas contain a type of soluble fiber called raffinose. Soluble fiber has numerous health benefits, including being great for gut health and bowle movement regularity, as well as encouraging healthy cholesterol! Due to the high fiber content, chickpeas have also been studied to aid in regulating blood sugar levels, instead of the quick and high spike that many low fiber, high carb foods may result in.

Plant-Based Source of Protein: Chickpeas are high in protein, containing around 15g in only one cup! If you’re looking for a way to increase your plant-based protein, chickpeas are the way to go!

Nutrient-Dense: Garbanzo beans are also highly nutrient-dense, providing vitamins and minerals like folate, iron, copper, zinc, b vitamins, and more.

All-in-all, chickpeas are a great addition to a well rounded diet both nutritionally, and for flavor and versatility!

Gas Free Soak

In most of today’s instructions for methods of cooking garbanzo beans, you’ll notice that there is a “soaked” and an “un-soaked” option. Soaking garbanzo beans, also know as a “gas free soak” is often utilized with two benefits in mind:

#1: Quicker Cooking Time: Soaking garbanzo beans before cooking helps to decrease cooking time by about half (with the exception of slow cooking), and even more on some cooking methods!

#2: Digestion: We all know that beans are known for making us gassy, but did you know that you could actually eliminate the majority of this unwanted post-bean symptom? A gas free soak essentially helps to break down the oligosaccharides that cause the gassy aftereffects, making them much easier on the digestive tract!

How to Do a Gas Free Soak

So how exactly do you do a gas free soak? It’s actually incredibly easy! Here’s a step-by-step how to…

• Step #1: Place dried chickpeas in a large bowl, and cover with filtered water (about 4 cups of water for every cup of dried beans).
• Step #2: Cover, and leave on the counter for 8-12 hours (I also do this overnight).
• Step #3: Rinse, and cook using desired method.

That’s it! Three easy steps for gas free, quicker beans.

QUICK TIP: Always rinse well with cold water after soaking your chickpeas!

Herbs, Spices, and Flavor

If you’re anything like me, oftentimes, you’re in the mood for blander, plain food, and prefer it to be un-spiced. There are, however, many times I like to add flavor and spice to my food! Here are just a few ways you can add flavor to your garbanzo beans…

• Herbs: Add bay leaves to your method of cooking to add an herbal, bold flavor to your beans. Cilantro, mint, and an Italian blend are also great ways to add herbal flavor!
• Mild Savory Spices: Garlic and onion (plus salt) are great choices for a mild, savory flavor! Garlic is a staple spice that goes well with the majority of savory dishes. Add it in powder form after cooking, or throw in some cloves to your pot while cooking! Onion can be sliced into chunks and added while cooking, or used in powder form after cooking as well.
• Spicy: Want to spice up your garbanzo beans? Try chili powder, paprika, and cumin for a delicious, spicy combo!
• Indian Flavor: Garlic, turmeric, cinnamon, cumin, and coriander will give your chickpeas a flavor reminiscent of Indian food.
• Mexican Flavor: Taco night? For a mild spice version, try adding cumin, garlic, onion, and salt. Like your food a little spicier? Try our Taco Seasoning Recipe!

How to Cook Garbanzo Beans

Now since you know all about garbanzo beans, how to utilize a gas free soak, and ways to add flavor, let’s get into our cooking methods! Today, we will cover four cooking methods, including how to cook garbanzo beans in the instant pot, in a slow cooker, on the stovetop, and in an oven.

What You’ll Need: To make garbanzo beans from home, you’ll need only a few simple ingredients. Here’s a quick list before you get started…

• Garbanzo Beans: We opt for organic garbanzo beans whenever possible!
• Water: To cook your garbanzo beans!
• Optional – Spices: All, if any, spices + salt you prefer!

That’s it! Two required ingredients and one optional ingredient you may already have in your kitchen. Now let’s get into our methods!

• HELPFUL CONVERSIONS: Reference this chickpeas conversion table for easy cooking!
• 16 ounces dried chickpeas = One pound chickpeas
• One pound dried chickpeas = Two cups dried chickpeas
• One cup dried chickpeas = Three cups cooked chickpeas
• 1 3/4 cup cooked chickpeas = One standard (15 ounce) can of chickpeas

How to Cook Garbanzo Beans in Instant Pot

The Instant Pot is my favorite way to cook dried chickpeas! It’s fast, simple, all in one pot, and ends up perfect each time! Perfect for when you need to cook your garbanzo beans in a hurry, this fail-proof method is a must-try! Here’s how to make perfect chickpeas in the Instant Pot…

Dried, Soaked Chickpeas

If you soaked your garbanzo beans, cooking time will be greatly diminished with this method of cooking!

• Step #1: Begin by rinsing your chickpeas, and adding to your instant pot.
• Step #2: Add 3 cups of filtered water for every pound of chickpeas. Spice if desired.
• Step #3: Close lid, and pressure cook on high for 15-18 minutes, depending on desired texture.
• Step #4: Once instant pot is finished, allow to natural release.
• Step #5: Remove lid, and enjoy!

Dried, Unsoaked Chickpeas

• Step #1: Begin by rinsing the chickpeas, and then adding them to your instant pot.
• Step #2: Add 3 cups of filtered water for every pound of chickpeas. Spice if desired.
• Step #3: Close lid, and pressure cook on high for 50 minutes.
• Step #4: Once instant pot is finished, allow to natural release.
• Step #5: Remove lid, and enjoy!

How to Cook Garbanzo Beans in Slow Cooker

Just like high pressure cooking in the Instant Pot, slow cookers are another great hands-off method for preparing chickpeas. Slow cooking, however, will definitely add to the cooking time. With a slow cooker in particular, soaking will still reduce the time, but not significantly like other methods will.

I used the Instant Pot slow cooker setting for this recipe, but you can certainly use a crock pot, or a kitchen appliance that is similar instead. We particularly love the VitaClay, since it’s made with unglazed, pure clay!

Dried, Soaked Chickpeas

• Step #1: Begin by rinsing your garbanzo beans, and add to your slow cooker.
• Step #2: Add water (roughly 6 cups of water for every 1 cup of garbanzo beans). Spice if desired.
• Step #3: Place on high for as little as 3 hours for soaked (check at 3 hours), up to 5 hours. Place on low for as little as 6 hours (check at 6 hours), up to 8 hours.
• Step #4: Remove from heat, and enjoy!

Dried, Unsoaked Chickpeas

• Step #1: Begin by rinsing your garbanzo beans, and adding them to your slow cooker.
• Step #2: Add water (around 3 cups of water for every 1 pound of garbanzo beans). Spice if desired.
• Step #3: Place slow cooker on high for 4-5 hours (check for desired tenderness at 4 hours), or low for 6-8 hours (check for desired tenderness at 6 hours).
• Step #4: Remove from heat, and enjoy!

How to Cook Garbanzo Beans on Stovetop

Cooking chickpeas on the stovetop is another great option, requiring no extra kitchen equipment. We especially love using our Xtrema Versa Stockpot for this, made with 100% ceramic! Here’s how it’s done…

Dried, Soaked Chickpeas

• Step #1: Begin by rinsing your chickpeas, and adding to a large pot.
• Step #2: Add water (a few inches covering your beans. I added 8 cups of water to 1 pound of beans to begin, and then added water as needed throughout the process). Spice if desired.
• Step #3: Cover with a lid, and bring to a boil. Once boiling, reduce to a simmer, and allow to cook for 40 minutes to 1.5 hours (check for tenderness), remembering to add water as needed.
• Step #4: Remove from heat, and enjoy!

Dried, Unsoaked Chickpeas

• Step #1: Begin by rinsing your chickpeas, and adding to a large pot.
• Step #2: Add water (a few inches covering your beans. I added 8 cups of water to 1 pound of beans to begin, and then added water as needed throughout the process). Spice if desired.
• Step #3: Cover with a lid, and bring to a boil. Once boiling, reduce to a simmer, and allow to cook for 1.5 hours to 2.5 hours (check for tenderness), remembering to add water as needed.
• Step #4: Remove from heat, and enjoy!

How to Roast Garbanzo Beans in Oven

Roasting chickpeas in the oven is a delicious way to make crisp chickpeas on the outside, with a soft interior. You will, however, need to use pre-cooked chickpeas (using one of the methods listed above), or canned chickpeas! As your beans should already be cooked at this point, cook time will remain the same for soaked, and un-soaked chickpeas.

• Step #1: Begin by preheating the oven to 425°F, and line a baking sheet with parchment paper.
• Step #2: Add chickpeas to a mixing bowl. Drizzle on enough avocado oil for a light coating, and toss to evenly distribute. Sprinkle on desired spices and salt. Toss to combine.
• Step #3: Evenly distribute chickpeas on baking sheet, and place in the oven. Allow to bake for 25-30 minutes, or until desired crispness has been met.
• Step #4: Remove from oven, and enjoy warm, or chill in the fridge depending on what you are using the chickpeas for.

Ways to Use Chickpeas

While we have numerous recipes using chickpeas here at Clean Cuisine (some listed below), you can easily throw chickpeas into a variety of dishes for some added protein, carbs, and flavor. Here are a few of our favorite ways to use chickpeas…

• Add them onto Tacos: Chickpeas are a delicious addition to tacos, adding both protein, and healthy carbs! If you’re vegan or vegetarian, they also make a great meat replacement for this meal. Flavor them with Taco Seasoning for added flavor.
• Bulk Up Soup or Stew: Looking to bulk up your soup or stew? Throw some garbanzo beans in!
• Mix in with Salad: Garbanzo beans are great for adding texture, protein, carbs, and flavor to your salad. Chill them, and throw them in! *Ever made a salad jar? Chickpeas are perfect for this as well!

How to Store Chickpeas

How you store chickpeas is highly dependent on their current state. For example, dried, uncooked chickpeas should be stored very different than cooked chickpeas. Here, I will explain multiple ways to store chickpeas, based upon where you are at in your cooking process…

Uncooked, Dry Chickpeas

Storing your uncooked dry chickpeas in an airtight container will help to optimize the freshness of your beans. Dried chickpeas, when stored properly, tend to be freshest up to one year, however, have been studied to be safe up to 2-3 years depending.

Soaked, Uncooked Chickpeas

Let’s say you soak your chickpeas, but then for whatever reason, decide not to immediately cook them. I’ve totally been there! Simply rinse your chickpeas, lay them flat to dry, and then store them in the fridge in an airtight container for up to 3 days. Wanting to preserve your chickpeas even longer? Rinse, dry, and store in an airtight container in the freezer for up to 3 months!

Cooked Chickpeas (soaked or un-soaked)

Leftover chickpeas? Use the same process as soaked, uncooked chickpeas, but leave out the rinsing and drying! Store in an airtight container for up to 3 days.

Canned Chickpeas

Canned chickpeas are great for those busy days when you don’t have much time in the kitchen. For storing, simply rinse chickpeas, and store in an airtight container for up to 3 days!

Roasted Chickpeas: For roasted chickpeas, it’s as easy as letting your beans cool, and them placing them in an airtight container for up to 3 days.

QUICK TIP: Want to keep your cooked chickpeas extra moist when being stored? Drizzle with some avocado or olive oil before sealing!

Recipes with Chickpeas

Here at Clean Cuisine, we LOVE chickpeas, and use them in many of our dishes, both savory, and sweet! Here are just a few of our favorite recipes using chickpeas that we think you’ll love…

Recipe for a Bean Salad: Delicious both cold and warm, this Recipe for a Bean Salad is perfect for taking to school or work for a protein-rich, and nutritious meal!

Chocolate Chickpea Cookies: Chocolate Chickpea Cookies look and taste like regular cookies but are made with superfood beans, sweetened with bananas and unrefined sugar, dairy free and 100% whole grain.

Garbanzo Bean Bread Triangles: A great alternative to corn bread, these Garbanzo Bean
Bread Triangles are loved by adults and kids alike!

The BEST Hummus Recipe: The BEST Hummus recipe is savory and delicious. It’s made with hemp seeds for a mega nutrition boost that does not alter the hummus flavor.

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