Knowing how to cook chickpeas is such a great skill in the kitchen, and one that’s easy to learn. Follow my step by step instructions in this ultimate guide for a variety of methods to cook chickpeas from dry.

I tend to feel guilty every time I open a can of chickpeas. That’s because I know that starting with dried chickpeas is more economical and no doubt healthier, and it’s what my Sitto always did. She never, ever used canned. I never, ever used dried. That is, until I got the hang of cooking beans in culinary school. It’s easy! And the same method I learned applies to any dried legume, so this is a handy thing to know for dried beans of every kind, including black beans, red beans, etc.

The canned variety of chickpeas contain a firmer bean, whereas you can control the texture of chickpeas cooked from dry, for much more tender chickpeas. Once you learn how to cook dried chickpeas, a big batch of chickpeas will be a staple ingredient you have at the ready for all kinds of recipes (such as homemade hummus, or the incredibly delicious filling for potato kibbeh). 

What are Chickpeas

Chickpeas, also known as garbanzo beans, are a type of pulse which are the dry, edible seed of green plants in the legume family. They are available canned, usually as “garbanzo beans,” as well as dried, in bags often located near the rice in the grocery store. Chickpeas have a buttery, nutty flavor and creamy texture. Like other legumes they are rich in dietary fiber and protein and contain several key vitamins and minerals. 

Are chickpeas good for you?

Because they are so nutritious and have numerous health benefits, some people consider them a superfood. Chickpeas are great for vegetarians and vegans because they are a plant-based complete protein which contain essential amino acids. Chickpeas are a key ingredient in Mediterranean and Middle Eastern cuisines and are the essential ingredient in homemade hummus. They can be used in a variety of recipes or simply tossed over a salad or cottage cheese. 

What are the health benefits of chickpeas? Because chickpeas are so nutritious, they provide numerous health benefits: They can promote weight management: They help you feel full since they are so high in fiber. They contain soluble fiber which can help reduce total cholesterol and lower your risk of heart disease. They are low on the glycemic index. And chickpeas contain calcium, magnesium, fiber, and other nutrients. Soaking them helps get rid of naturally occurring phytates, which can limit absorption of the calcium in chickpeas. 

Chickpea quantities from dried to cooked

You’re going to have much higher volume of chickpeas once they are cooked:

One pound of dried beans will yield 7 cups of cooked chickpeas, or 3 lb. 4 oz.

One cup of dried beans will yield about 2 cups cooked, so about double from dried to cooked is the rule of thumb.

How to soak chickpeas

Do you have to soak chickpeas before cooking? No, you don’t have to soak your chickpeas before cooking . . . but the soaking method makes the beans cook much faster.  It can take up to twice the time if you don’t soak them first. Also, soaking may help remove some of the phytic acid found in dry beans, making them easier to digest. Soaked beans also tend to plump up without splitting as they cook. As a result, soaked beans simply look more appealing! 

Soak the chickpeas one of two ways.

Long soak: In a large bowl, cover the chickpeas by 4 or more inches with plenty of water, cold salted water (3-4 tablespoons) is best, and let them soak overnight or for 12 hours. Then pour off the soaking liquid. Don’t be tempted to use this liquid as your cooking liquid—fresh water is a must. Consider the soaking liquid “saturated” and not good to use as the cooking water for cooking chickpeas.

Quick-soak method: You can use a “quick soak” method if you don’t have time to soak your beans ahead of time. This will shorten the overall cooking time.

• Pour the dry chickpeas into a saucepan and cover with 3 inches of water.
• Boil for 5 minutes.
• Remove the pan from the heat and let cool for 1 hour.
• Pour off the soaking liquid before cooking.

How to cook dried chickpeas

Here are my favorite ways to cook dried chickpeas. Which cooking method you choose will depend on your preference, equipment, and the amount of time you have.

There are three great methods for cooking chickpeas: on the stovetop, in an instant pot (pressure cooker), or in a slow cooker (crock pot). The chickpeas are then ready to use in recipes. You can also roast chickpeas for a crispy snack or seasoned side dish.

How to roast chickpeas

Oven-roasted chickpeas are one of the easiest healthy snacks to make; they are crunchy and delicious. Rub the cooked chickpeas on a clean, dry paper towel or kitchen towel until the skins fall off. Toss with olive oil and salt, and season with your favorite spices and pour onto a baking sheet lined with parchment paper. Then roast in a 400 °F oven for 20 to 30 minutes or until golden brown and crispy, stirring every 10 minutes. Serve warm or cool completely before storing in an airtight container. 

Do you cook canned chickpeas?

It depends. Canned chickpeas are already cooked and do not need to be cooked before serving. However, canned chickpeas have a firmer texture and the skins are on the chickpeas. You can boil canned chickpeas in enough water to cover them for 15 minutes to soften and warm them, which is helpful before pulverizing them for hummus or other dips. Be sure to drain them after cooking. 

Peeling chickpeas for smoother hummus

Why peel chickpeas? The thin, translucent skins on chickpeas can be tough and dull the flavor of chickpeas, and they don’t pulverize well for hummus. In some recipes like hummus, peeled chickpeas are the key to smooth texture and luscious flavor. In other dishes like bulgur pilafs, peeled chickpeas are best because otherwise the skins fall off and are unattractive in the pilaf.

Start with canned or cooked-from-dry chickpeas. In either case, drain and rinse the chickpeas. For canned, simply drain and rinse. For dry, soak overnight, then drain. Cook the chickpeas by simmering in lots of water for a couple of hours until tender. Warm the chickpeas in a sauté pan with a tablespoon of baking soda for about 2 minutes. You can also include baking soda in the pot while the chickpeas simmer.

The peels are removed by immersing the chickpeas in lots of water and agitating them to loosen the peels.

Know too that there’s another option here! Try using Peeled Chickpeas. These are dried chickpeas that are already peeled and therefore par-cooked. They cook by simmering until tender for about 90 minutes.

Storage

• In the refrigerator: Leftover cooked chickpeas can be stored in an airtight container in the refrigerator for 3 to 4 days.
• In the freezer: Cooked chickpeas can be stored in the freezer for 4 to 6 months. To freeze, spread cooked chickpeas on a baking sheet in a single layer, place in the freezer for 2 to 3 hours (this will help when freezing so they don’t stick together). Once frozen, store the chickpeas in a container or a freezer safe bag in the freezer. Thaw in the refrigerator before using. They will be softer in texture so these are best in dips and dishes that don’t require a firm bean.

Chickpea Recipes

Chickpea and Feta Salad is a fresh, crunchy salad loaded with flavor and nutrition

Potato Kibbeh filled with Chickpeas and Spinach

Best Homemade Hummus Recipe. This is the only recipe you need for great hummus! Variations to try include Beet Hummus, Avocado Hummus, Hummus Kawarma, and Olive Hummus.

Layer your favorite hummus in Falafel Bowls or Mediterranean 7 Layer Dip

Lebanese Fattah is a delicious way with chickpeas, pita chips, and yogurt

Lebanese Vegetable Soup with Chickpeas and Kale is a hearty soup that can be a satisfying main dish.