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10 Instant Pot Chickpeas Recipes for Quick Meals

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1. Instant Pot Chickpea Curry

This vibrant, rich curry is perfect for a quick weeknight dinner. The Instant Pot makes it easy to infuse all the spices and flavors into the chickpeas.

  • Ingredients:
    • 1 cup dried chickpeas
    • 1 onion, chopped
    • 2 cloves garlic, minced
    • 1 tablespoon ginger, minced
    • 1 can coconut milk
    • 2 cups vegetable broth
    • 2 tablespoons curry powder
    • 1 teaspoon cumin
    • Salt to taste
    • Fresh cilantro for garnish
  • Instructions:
    1. Rinse and soak the chickpeas in water for at least 8 hours, or overnight.
    2. Turn on the Instant Pot and set it to ‘Sauté’ mode. Add chopped onions, garlic, and ginger, cooking until softened.
    3. Add curry powder and cumin, stirring for about a minute.
    4. Add the soaked chickpeas, coconut milk, vegetable broth, and salt. Stir well.
    5. Seal the Instant Pot and cook on high pressure for 35 minutes.
    6. Once done, allow the pressure to release naturally for 10 minutes, then perform a quick release.
    7. Serve hot, garnished with fresh cilantro.

2. Instant Pot Chickpea Salad

This refreshing salad is a great option for lunch or a light dinner. It’s packed with protein and can be made in under 30 minutes!

  • Ingredients:
    • 1 cup dried chickpeas
    • 1 cucumber, diced
    • 1 bell pepper, diced
    • 1/2 red onion, diced
    • 1/4 cup parsley, chopped
    • 3 tablespoons olive oil
    • 2 tablespoons lemon juice
    • Salt and pepper to taste
  • Instructions:
    1. Rinse and soak the chickpeas for at least 8 hours, preferably overnight.
    2. Using the Instant Pot, combine soaked chickpeas and 4 cups of water. Seal and cook on high pressure for 20 minutes.
    3. Once cooked, perform a quick release and drain the chickpeas.
    4. In a large bowl, combine the chickpeas, cucumber, bell pepper, red onion, and parsley.
    5. In a separate small bowl, mix olive oil, lemon juice, salt, and pepper. Pour over the salad and toss to combine.
    6. Serve chilled or at room temperature.

3. Instant Pot Chickpea Stew

This hearty stew is perfect for chilly nights or when you need a comforting meal. It’s packed with vegetables and flavor!

  • Ingredients:
    • 1 cup dried chickpeas
    • 1 carrot, diced
    • 1 celery stalk, diced
    • 1 zucchini, diced
    • 1 can diced tomatoes
    • 4 cups vegetable broth
    • 1 teaspoon thyme
    • Salt and pepper to taste
  • Instructions:
    1. Rinse and soak chickpeas for a minimum of 8 hours.
    2. Set the Instant Pot to ‘Sauté’ mode. Add carrot, celery, and zucchini, cooking until slightly softened.
    3. Add the soaked chickpeas, diced tomatoes, vegetable broth, thyme, salt, and pepper. Stir well.
    4. Seal and cook on high pressure for 30 minutes.
    5. Allow pressure to release naturally for 15 minutes, then quick release any remaining pressure.
    6. Serve hot with crusty bread or over rice.

4. Instant Pot Chickpea Tacos

These chickpea tacos are a fun and healthy twist on traditional tacos. They make for a quick and satisfying meal!

  • Ingredients:
    • 1 cup dried chickpeas
    • 1 tablespoon taco seasoning
    • 1/2 onion, chopped
    • 1 bell pepper, chopped
    • Taco shells or tortillas
    • Avocado, salsa, and cheese for topping
  • Instructions:
    1. Rinse and soak chickpeas for at least 8 hours.
    2. In the Instant Pot, add soaked chickpeas, taco seasoning, onion, and bell pepper. Pour in 2 cups of water.
    3. Seal and cook on high pressure for 25 minutes.
    4. Perform a quick release once cooking is complete.
    5. Assemble the tacos by filling shells with the chickpea mixture and topping with avocado, salsa, and cheese.

5. Instant Pot Chickpea Hummus

Making hummus in the Instant Pot is a game changer. It’s creamy, delicious, and perfect for snacking!

  • Ingredients:
    • 1 cup dried chickpeas
    • 1/4 cup tahini
    • 2 tablespoons olive oil
    • 2 tablespoons lemon juice
    • 1 clove garlic
    • Salt to taste
    • Water as needed
  • Instructions:
    1. Rinse and soak the chickpeas for 8 hours or overnight.
    2. Combine soaked chickpeas and 4 cups of water in the Instant Pot. Cook on high pressure for 35 minutes.
    3. Once done, allow to release pressure naturally for 10 minutes.
    4. Drain the chickpeas, reserving some cooking liquid.
    5. In a food processor, combine chickpeas, tahini, olive oil, lemon juice, garlic, and salt. Blend until smooth.
    6. Add reserved cooking liquid as needed to reach desired consistency. Serve with pita or vegetable sticks.

6. Instant Pot Chickpea and Spinach Soup

This nutritious soup is packed with greens and hearty chickpeas, making it a perfect winter meal.

  • Ingredients:
    • 1 cup dried chickpeas
    • 1 onion, chopped
    • 2 cloves garlic, minced
    • 1 carrot, diced
    • 6 cups vegetable broth
    • 4 cups fresh spinach
    • 1 teaspoon oregano
    • Salt and pepper to taste
  • Instructions:
    1. Rinse and soak chickpeas overnight.
    2. In the Instant Pot, set to ‘Sauté’ mode. Add onion, garlic, and carrot, cooking until softened.
    3. Add chickpeas, vegetable broth, oregano, salt, and pepper. Stir well.
    4. Seal and cook on high pressure for 30 minutes.
    5. Release pressure naturally for 10 minutes, then quick release any remaining pressure.
    6. Stir in fresh spinach until wilted. Serve hot.

7. Instant Pot Chickpea and Quinoa Bowl

This nourishing bowl is perfect for meal prep. It’s loaded with nutrients and flavor!

  • Ingredients:
    • 1 cup dried chickpeas
    • 1 cup quinoa
    • 2 cups vegetable broth
    • 1 cup cherry tomatoes, halved
    • 1 cucumber, diced
    • 1/4 cup feta cheese (optional)
    • 3 tablespoons olive oil
    • 2 tablespoons balsamic vinegar
    • Salt and pepper to taste
  • Instructions:
    1. Rinse and soak chickpeas for 8 hours or overnight.
    2. In the Instant Pot, combine soaked chickpeas, quinoa, and vegetable broth. Seal and cook on high pressure for 25 minutes.
    3. Release pressure naturally for 10 minutes, then quick release any remaining pressure.
    4. In a large bowl, combine cooked chickpeas and quinoa with cherry tomatoes and cucumber.
    5. Drizzle with olive oil and balsamic vinegar, and season with salt and pepper. Toss to combine.
    6. Top with feta cheese if desired. Serve warm or cold.

8. Instant Pot Chickpea and Sweet Potato Hash

This colorful hash is a great breakfast option or a satisfying side dish. The combination of chickpeas and sweet potatoes is both healthy and filling.

  • Ingredients:
    • 1 cup dried chickpeas
    • 2 sweet potatoes, diced
    • 1 bell pepper, diced
    • 1 onion, chopped
    • 1 teaspoon smoked paprika
    • Salt and pepper to taste
    • Fresh parsley for garnish
  • Instructions:
    1. Rinse and soak chickpeas for 8 hours or overnight.
    2. Set the Instant Pot to ‘Sauté’ mode and add onion and bell pepper, cooking until soft.
    3. Add diced sweet potatoes, soaked chickpeas, smoked paprika, salt, and pepper. Stir to combine.
    4. Add 2 cups of water, seal the Instant Pot, and cook on high pressure for 20 minutes.
    5. Once done, perform a quick release and serve hot, garnished with fresh parsley.

9. Instant Pot Chickpea Risotto

This creamy risotto is made easy with the Instant Pot. It’s a comforting dish that is sure to impress!

  • Ingredients:
    • 1 cup dried chickpeas
    • 1 cup Arborio rice
    • 1 onion, chopped
    • 2 cloves garlic, minced
    • 4 cups vegetable broth
    • 1/2 cup Parmesan cheese (optional)
    • Salt and pepper to taste
  • Instructions:
    1. Rinse and soak chickpeas overnight.
    2. In the Instant Pot, set to ‘Sauté’ mode. Add onion and garlic, cooking until fragrant.
    3. Add soaked chickpeas, Arborio rice, and vegetable broth. Stir well.
    4. Seal the pot and cook on high pressure for 15 minutes.
    5. Allow to release pressure naturally for 10 minutes, then quick release any remaining pressure.
    6. Stir in Parmesan cheese if using, and season with salt and pepper. Serve warm.

10. Instant Pot Chickpea Chocolate Chip Cookies

Yes, you can even make cookies with chickpeas! These cookies are healthy, gluten-free, and delicious!

  • Ingredients:
    • 1 cup dried chickpeas
    • 1/2 cup almond butter
    • 1/4 cup honey or maple syrup
    • 1 teaspoon vanilla extract
    • 1/2 teaspoon baking soda
    • 1/4 cup chocolate chips
  • Instructions:
    1. Rinse and soak chickpeas for 8 hours or overnight.
    2. In the Instant Pot, combine soaked chickpeas with 4 cups of water. Seal and cook on high pressure for 35 minutes.
    3. Release pressure naturally, drain the chickpeas, and let them cool.
    4. In a food processor, blend chickpeas until smooth. Add almond butter, honey, vanilla extract, and baking soda, blending until combined.
    5. Fold in chocolate chips.
    6. Preheat the oven to 350°F (175°C). Drop spoonfuls of the dough onto a lined baking sheet.
    7. Bake for 10-12 minutes, or until the edges are golden. Let cool before serving.

Conclusion

These 10 Instant Pot chickpea recipes provide a variety of delicious and nutritious options for quick meals. Whether you’re in the mood for a hearty stew, a refreshing salad, or even a sweet treat, chickpeas are a versatile ingredient that can be easily prepared in your Instant Pot. Experiment with these recipes and enjoy the convenience and flavor they bring to your table!

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Tips for Cooking Chickpeas in the Instant Pot

Maximize your Instant Pot chickpea cooking experience with these handy tips:

  • Soaking: While you can cook chickpeas without soaking, soaking them overnight reduces cooking time and enhances digestibility. If you’re short on time, a quick soak in boiling water for one hour can also work.
  • Batch Cooking: Consider cooking a large batch of chickpeas and storing them in the fridge or freezer. This way, you always have them ready for quick meals throughout the week.
  • Seasoning: Add spices or aromatics such as bay leaves, garlic, or onion to the cooking water for added flavor. You can also adjust the seasoning in your recipes after cooking to enhance the taste.
  • Texture Preference: Adjust the cooking time based on whether you prefer firmer or softer chickpeas. For salads, cook for a shorter duration; for soups and stews, opt for a longer time.

Health Benefits of Chickpeas

Incorporating chickpeas into your diet has numerous health advantages:

  • Rich in Nutrients: Chickpeas are packed with protein, fiber, and essential vitamins and minerals such as iron, magnesium, and folate.
  • Weight Management: High fiber content helps you feel full longer, making chickpeas an excellent choice for maintaining a healthy weight.
  • Heart Health: The soluble fiber in chickpeas may help lower cholesterol levels, promoting cardiovascular health.
  • Blood Sugar Control: The low glycemic index of chickpeas aids in stable blood sugar levels, making them a smart choice for those managing diabetes.

Final Thoughts

With these tips and health benefits in mind, you can truly appreciate the versatility and nutrition of chickpeas. The Instant Pot simplifies the cooking process, making it easier than ever to enjoy these delicious legumes in a variety of dishes.

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10 Instant Pot Chickpeas Recipes for Quick Meals

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