Cooking dried chickpeas: here’s how to do it easily using the pressure cooker.
My basic recipe for cooking chickpeas perfect as a soup or as a base for appetizers, first or second courses.
Cooking chickpeas with soaking
Remember that dried legumes need soaking for 12-24 hours, 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.
Hence a popular saying: “amuri è bruoru ri ciciri” meaning “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, digestible, and light.
- 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, weight according to dietary plan)
- 1 bouillon cube (homemade vegetable, optional)
- 1 pinch baking soda
- water (equal to double the volume of chickpeas)
- to taste salt
- 1 drizzle extra virgin olive oil (raw)
I usually prepare multiple servings to have a convenient supply to freeze [meal prep].
Suggested Tools
- 1 Colander fine mesh
- 1 Bowl or salad bowl
- Pressure Cooker
Preparation
Spread the chickpeas on a work surface and carefully check them, removing any impurities or small stones.
Soaking is used to soften the chickpeas and release anti-nutritional 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 colander to drain the legumes and collect the soaking water to water the plants; not for consumption.The hydrated and cleaned chickpeas are ready to pour into the pot.
Introduction
– always consult your pressure cooker manual;
– check that valves and gaskets are clean;
– do not exceed the maximum limit indicated inside the pot.Cooking in a pressure cooker
In the pressure cooker, pour:
– the chickpeas;
– an vegetable bouillon cube [optional];
– the baking soda to further soften the chickpeas during cooking without them falling apart;
– water equal to double the volume of chickpeas.Close the pot.
Always remember to check that the gasket is properly positioned and the valve is clear.Bring to a boil over medium-high heat until the pot comes to pressure and the valve emits the usual whistle.
Once in pressure, 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 external coating of the legumes from hardening and 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 a soup or as a base for appetizers, first, or second courses.
Plate and finish with a drizzle of extra virgin olive oil raw to enjoy them at their best.
Enjoy!
After cooking, remove the skins or cuticles from the chickpeas.
This procedure is also valid for beans and broad beans.
For lentils, decorticated lentils, and split peas or mixed legumes, I instead use the IMCO or traditional pot.
Storage, tips, and variations
Being a basic recipe, I cook the chickpeas simply.
If you prefer, you can add bay leaf 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’s advisable to drain the legumes before freezing them: it may result in a minimal loss of nutrients 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 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 thawing them, you can replenish the liquid by adding water or vegetable broth.
If you plan to use them in brothy dishes like soups or purees, you can freeze them with a little of their cooking liquid, ensuring the container is suitable and there is space for expansion.
FAQ (Questions and Answers)
Tips on pairing legumes
– legumes + cereals [example: bread, pasta, or rice], preferably choose whole grains;
– legumes + proteins.
Respect the proportions and combinations indicated in your dietary plan.
To delve deeper into the topic, read the article by clicking on the following link: pairing legumes in the diet.How can I make sure the legumes are of Italian origin?
Often legumes are grown abroad and packaged in Italy.
Carefully check that the packages indicate:
Origin: Italy; Grown in Italy; 100% Italian product.
The label “EU” or “non-EU” means they come from different countries, such as Canada.
