I absolutely love chickpeas, also known as garbanzo beans. These protein-packed legumes have a mild, nutty flavor that goes well in a variety of dishes, including hummus, soups and stews. Because of the time involved in preparing dried chickpeas, most people resort to canned varieties. The trouble with canned chickpeas is that many contain additives for preservation, as well as high sodium content from added salt. Making chickpeas from scratch is a much more natural and healthy way to go, and it’s surprisingly easy. This recipe, photo tutorial and video will show you the whole process, step-by-step.
Here is a simple method for quick-soaking and preparing chickpeas for recipes. Chickpeas are soaked before boiling for two reasons – one, they need to be softened before they boil, and two, pre-soaking helps to make the beans more digestible. You can soak them quickly, as described below, or overnight if you prefer. My friend Gila Ronel, a doula and holistic nutritionist in Israel, soaks the beans for a couple of days until they begin to sprout. She says that the nutritional value improves when the chickpeas are sprouted. If you try this, you’ll need to use cold water, not the quick soak method. Make sure you change the water they are soaking in twice daily to keep bacteria at bay. When shopping for your chickpeas, make sure you use a bulk bin with a high turnover rate. The older the chickpeas are, the less tender they will cook. Beans that have been sitting in a pantry for a year or longer tend to go stale and will not cook up as nicely.
Most recipes call for chickpeas that have been soaked and boiled until tender (falafel is one notable exception– chickpeas should only be soaked for falafel, not cooked). I often make a large batch of cooked chickpeas, then refrigerate or even freeze for future use. I have covered the instructions for storing and freezing below. You will notice that home-prepared chickpeas taste much better than the canned variety, and you’ll have more control over the salt content. Preparing the beans this way is also more affordable… you’ll save over 50% by preparing them yourself. Frugality rocks!
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How to Soak, Cook, Freeze and Store Chickpeas
Ingredients
- 4 cups dried chickpeas (you may use more or less as needed-- 4 cups dried equals roughly 12 cups cooked beans)
- Salt (optional)
NOTES
Instructions
- Before cooking, you will need to soak the beans. You can soak them overnight, if you have the time. Place them in a large bowl and cover with cold water.
- The chickpeas will expand to over double their size, so make sure you cover by several inches of water to allow for expansion. Cover the bowl with a clean towel and let them soak overnight. Drain the water and rinse the beans before cooking.
- To quick soak the beans, you will need 1 hour. Place the chickpeas into the bottom of a large pot and cover with water. The chickpeas will expand to over double their size, so make sure you cover by several inches of water to allow for expansion.
- Bring the chickpeas to a boil. Let them boil for 5 minutes.
- Remove from heat. Let the beans soak in the hot water for 1 hour.
- Drain the water and rinse the beans before cooking.
- When you are ready to cook your soaked beans, place them in a large pot and cover with several inches of water. I use about 1 quart of water per 1 cup of soaked beans. Bring to a boil, then reduce to a simmer. Add salt, if desired. I use about 1/8 teaspoon of salt for every 1 quart of water and 1 cup of soaked beans. You may like more salt to taste, or none at all to keep them "au naturel."
- Let the beans cook for 60-90 minutes until desired tenderness. Certain dishes require very tender beans (like hummus), while other dishes call for firmer beans (like stews and soups that need to be cooked over long periods of time). Adjust cooking time to achieve the desired tenderness for your purposes. If you are freezing the beans, keep in mind that they will freeze best if they are on the firmer side, rather than completely soft. As you cook them, the beans will continue to expand a bit. Keep an eye on the water level and add additional water as needed to keep the beans covered. When the beans are fully cooked, drain in a colander and allow to cool.
- To store cooked beans in the refrigerator, place them in a covered airtight container or a plastic zipper bag without any additional liquid. Cooked beans will keep 3-4 days in the refrigerator.To store the beans longer for future use, freeze them. Remove as much moisture as possible from the beans by patting them dry with paper towels. Place the beans in reusable or plastic zipper bags spread out in single layers; you don't want to pile the beans on top of each other or they will stick to each other. Freeze, laying the flat single layer down to keep the beans from freezing together. You can freeze several bags this way, one laying flat on top of another.
- Alternatively, you can spread out the beans in a single layer on a baking sheet lined with parchment and freeze the beans for 30 minutes.
- Once they are firm, pour them into a plastic zipper bag or airtight container, seal, and put immediately back into the freezer. Using this method, you don't need to put the chickpeas in a single layer-- because they are already half frozen, they will not stick together.
- Frozen beans will keep for up to 1 year.
Nutrition
tried this recipe?
Let us know in the comments!
Nutritional information per serving is for 1 cup of cooked chickpeas (1/3 cup dried chickpeas)– values and cook times will vary based on how what cooking method is used.
I learned from another site that the water from boiled garbanzo beans works as an egg white substitute in some recipes such as pumpkin pies, especially if you are fresh out of eggs, but happen to have prepared soaked chickpeas, freshly cleaned from an overnight soaking, and washed for boiling. The aquafaba saved from boiling the beans supposedly can be used in a number of ways in recipes for desserts.
I stopped by here to look for tips on preparing garbanzo beans for a variety of dishes, and found the tips here quite useful. I might make either chili or try to make hummus for the first time. I’ve used other kinds of beans to make chili, so this will be nice to try chick peas in making chili. And I plan to try making a vegan mayonaise out of the aquafaba as well, saving $$$ on the price of store bought mayonaise.
PLEASE, PLEASE keep this recipe available especially for those who may never needed to freeze, prep or otherwise preserve food! I am an old timer but found this recipe just exactly what I needed. Thanks so much.
I always go back to this to review when cooking chickpeas/garbanzo beans for hummus or freezing for a lot of different dishes. It’s just the perfect way to do them. When you make hummus with your cooked chickpeas it tastes so much better than using canned. I prefer the quick use of beans by can…but in the case of hummus it seems to make a huge difference to people’s taste buds! I also appreciate that the link is still online for us!
So glad it’s been helpful Jane!
Hi.. if I want to use frozen chickpeas in a salad, and forgot to put them in the fridge to thaw, and don’t have a microwave…. could I just soak them in warm/hot tap water for a few minutes? Would a few minutes in a toaster oven be better? Other suggestions?
Hot tap water will thaw them eventually, but you may need to change water a couple of times to thaw them completely. They’ll thaw faster in a small saucepan over heat. Toaster oven will dry them out a bit, best to use water.
I’ve always loved hummus but wasn’t a fan of chickpeas in general and didn’t know why. Then I made a dish called fatteh which required cooking canned chickpeas for 20 min.and found my answer. I prefer my chickpeas softer.
Then I made this recipe! I may occasionally used canned chickpeas when I’m in a hurry, but I’ll be making these chickpeas on a regular basis and freezing them in 1 1/2 c. quantities. So happy I found this recipe – thank you!
Hello, thank you for these instructions!
I want to add the chickpeas to a slow cooker recipe, should I soak the beans then add them directly to the slow cooker in place of cooking them first?
It depends on the slow cooker recipe and how long it cooks, what temp, etc. You want to make sure that the beans get cooked through, which they might not with some shorter-cook slow cooker recipes.
I’m crazy for garbanzo beans/chickpeas, but did you know they have another name? My kids were always wary of what strange stuff emerged from the kitchen, so I tried to find fun ways to introduce new foods; hence our family’s moniker for chickpeas: Butt Beans. I mean, have you ever really looked at one? Thanks for the step-by-step instructions, tips, and storage methods!
Followed the recipe, just at a smaller proportion. The chickpeas went dry in the freezer. All I could do with them at that point was roast them.
Every other bean, I can freeze successfully, just not chick peas. 🙁
Sorry to hear that Mel! I’ve never had that issue with chickpeas.