Cooking dried chickpeas: here’s how to do it simply using a pressure cooker.
My basic recipe for cooking chickpeas perfect as soup or as a base for appetizers, first or second courses.
Cooking chickpeas with soaking
Remember that dried legumes need a 12-24 hour soak, during which it is good to change the water a couple of times and then rinse them well before cooking.
Choice of chickpeas
I prefer to buy locally sourced chickpeas.
Cooking with a pressure cooker.
Cooking chickpeas in a pressure cooker reduces cooking times and makes them softer and more digestible.
Dialect curiosity
In Sicilian, chickpeas are called cìciri.
From this comes a popular saying: “amuri è bruoru ri ciciri” or “love is chickpea broth” to describe a light love that is easily digested just like a simple chickpea broth.
Traditionally, chickpeas were cooked with pork rind – the cutini.
In my kitchen, I prefer them simple, light, and digestible.
- Difficulty: Easy
- Cost: Economical
- Rest time: 12 Hours
- Preparation time: 20 Minutes
- Portions: 2 People
- Cooking methods: Pressure Cooker
- Cuisine: Italian
Ingredients
- dried chickpeas (2 servings according to dietary guidelines)
- 1 broth cube (homemade vegetable)
- 1 pinch baking soda
- water (double the volume of chickpeas)
- to taste salt
- 1 drizzle extra virgin olive oil (raw)
I usually prepare more portions to have a convenient supply to freeze [meal prep].
Suggested Tools
- 1 Colander fine mesh
- 1 Bowl or salad bowl
- Pressure Cooker
Preparation
Recommended Portions from Healthy Eating Guidelines
– fresh, soaked or canned legumes: 150 g;
– dried legumes: 50 g.
Measurements are always personal.
Pour the chickpeas onto a surface and inspect them carefully with your fingers, removing any impurities or small stones.
The soaking makes chickpeas soft and helps them release anti-nutrient substances into the water.
The soaking water should not be used for cooking.– wash and rinse the dried chickpeas until the water is clear;
– soak for about 12 hours, changing the water a couple of times;
– rinse the hydrated chickpeas well before cooking.Anti-waste Tips
Use a fine mesh colander or ricotta baskets to drain the legumes and collect the soaking water to water plants; not for food use.The hydrated and cleaned chickpeas are ready to be placed in the pot.
Premise
– always consult your pressure cooker’s manual;
– check that valves and seals are clean;
– do not exceed the maximum limit indicated inside the pot.Cooking in a pressure cooker
In the pressure cooker, pour:
– the chickpeas;
– a vegetable stock cube [optional];
– the baking soda to further soften the chickpeas in cooking without them breaking apart;
– water equal to double the volume of the chickpeas.Close the pot.
Always ensure that the seal is well positioned and the valve is free.Bring to a boil over medium-high heat until the pot is pressurized and the valve emits the classic whistle.
Once pressurized, lower the flame and cook for about 20 minutes.
Turn off the heat, let the steam escape completely, then open the lid carefully and away from your face.Add the salt: now and not at the beginning of cooking to prevent the legume’s outer shell from hardening, making cooking longer.
For those with electric pressure cookers like Instant Pot, the steps are similar but the commands vary: e.g., “Pressure Cook” for 20 minutes + natural steam release.
Your digestible and light chickpeas are ready.
In the basic recipe perfect as soup or as a base for appetizers, first or second courses.
Plate and finish with a drizzle of raw oil for best taste.
Enjoy your meal!
After cooking, remove the skins or cuticles from the chickpeas.
This procedure is also valid for beans and fava beans or mixed legumes.
For lentils, peeled lentils, and peas or mixed legumes, I use the IMCO or traditional pot.
Storage, Tips, and Variations
As this is a basic recipe, I cook the chickpeas simply.
If you prefer, you can add bay leaves or wild fennel.
Store the cooked chickpeas in airtight containers:
– in the fridge for up to 2-3 days;
– in the freezer for up to 3 months.
It is advisable to drain the legumes before freezing them: it may result in a minimal nutrient loss but in the context of freezer storage it is a useful choice:
– better preservation without ice crystals;
– faster thawing;
– versatility: drained legumes are more practical to use in different recipes.
The amount of nutrients lost is minimal: most of the nutrients remain in the legume itself, and many of these substances would degrade anyway during freezing and subsequent reheating.
Let the legumes cool completely, drain, and portion them.
If you want to recover everything, you can use the liquid immediately or freeze it separately.
When you thaw them, you can replenish the liquid by adding water or broth.
If you plan to use them in brothy dishes like soups or purees, you can freeze them with some of their cooking liquid, ensuring the container is suitable and there is space for expansion.
FAQ (Frequently Asked Questions)
Tips on How to Pair Legumes
Recommended pairings:
– legumes + grains [example: bread, pasta, or rice], preferably choose whole grains;
– legumes + proteins.
Respect the proportions and combinations indicated in your dietary guidelines.
To delve deeper into the topic, read the article by clicking the following link: Pairing Legumes in the Diet.How Can I Ensure that Legumes Are of Italian Origin?
Often legumes are grown abroad and packaged in Italy.
Carefully verify that the packages indicate:
Origin: Italy; Grown in Italy; 100% Italian Product.
The wording “EU” or “non-EU” means they come from different countries, for example, Canada.How Many Grams of Chickpeas Per Person?
Recommended Portions from Healthy Eating Guidelines
– fresh, soaked or canned legumes: 150 g;
– dried legumes: 50 g.
The quantities should always be adapted to one’s nutritional needs.Why Soak Chickpeas?
Dried chickpeas always need to be soaked before cooking.
It makes the chickpeas soft and helps release anti-nutrient substances into the water.
The soaking water should not be used for cooking.Why Add Baking Soda to Chickpeas?
To further soften the chickpeas in cooking without them breaking apart.
How to Make Chickpeas More Digestible?
How to Reduce the Fiber of Chickpeas?After cooking, remove the skins or cuticles from the chickpeas.
