23 Instant Pot Garbanzo Beans Recipes For A Healthy Meal (2024)

These nutritious and tastyInstant Pot garbanzo beans recipes are perfect for any day of the week and will delight with their Mediterranean, Indian and Middle-Eastern flavors. Get your chickpea on!

23 Instant Pot Garbanzo Beans Recipes For A Healthy Meal (1)

Garbanzo beans or chickpeas are a legume that’s especially popular in the Mediterranean and Indian cooking. It’s also popular amongst plant-based eaters because the nutty-flavored bean is chock full of protein and other important vitamins and minerals.

While you can purchase garbanzo beans in a can, it’s far more economical and less wasteful to purchase them dry and cook them from scratch. However, it can take a long time simmering on the stove to get them to a soft, tender texture. The Instant Pot will fix that. Whether you are cooking from dry chickpeas or canned, these Instant Pot garbanzo beans recipes are quicker than stovetop for a healthy meal any day of the week.

Please note that in this post we will say both garbanzo beans and chickpeas based on the original recipe from the author.

1.Moroccan Instant Pot Chickpea Stew

Cinnamon, cumin, and cayenne come together for a zesty spice mix to flavor this Moroccan-style stew with hearty garbanzos as the filler. Garnish with raisins and cilantro, and serve over rice or couscous. This is a simple and lovely vegetarian meal for any day of the week. Recipe from Instant Pot Eats.

2. CHICKPEAS WITH SALSA VERDE & ROAST PEPPERS

Yotam Ottolenghi inspired Instant Pot chickpeas with salsa verde, roasted red peppers and yoghurt. Whether you like them in salads, hummus, stews or soups, cooking chickpeas in Instant Pot is super convenient and affordable. This dish is gluten-free, vegetarian and vegan-friendly. Recipe from Instant Pot Eats.

3. Instant Pot CHICKPEA Soup

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This gorgeous, Mediterranean-inspired soup is packed with nutrients including up to 40% of your daily need for protein, tons of vitamin C and even a boost of iron. In the Instant Pot, these simple powerhouse ingredients and rich spices will blend together for warming, slightly spicy spoonful in every bite. Recipe from The Mediterranean Dish.

4. Curried Sweet Potato Chickpea Quinoa

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This lovely spin on curry is made with a base of fluffy quinoa, upping the protein content of this dish alongside garbanzo beans for a filling and nutrient-dense dish. Combined with vitamin-rich sweet potatoes, peppers, and onions, this meal is nutritionally complete and packed with flavor. It’s perfect for meal prep! Recipe from Cook with Manali.

5. GARBANZO BEAN & PUMPKIN CHILI

Made with butternut squash pumpkin and garbanzo beans, this Instant Pot chili is comforting and hearty, perfect for a fall or winter dinner. Served with diced avocado and cilantro, this is a must-go gluten-free,vegetarian, and vegan chili for your pressure cooker. This is a greatmake-ahead, freezer-friendly recipe. From Instant Pot Eats.

6. Vegan Wild Rice Soup With Garbanzo Beans

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This wild rice soup is set in a comforting creamy broth made with soaked cashews for a boost of healthy fats and amazing flavor. Garbanzo beans step in to make the soup a bit bulkier and adding protein. Recipe from Veggies Save the Day.

7. Steamed Savory Chickpea Flour Cakes

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Khaman dhokla is a savory cake made from chickpea flour, traditionally served in India. For a unique tea treat to serve alongside a cup of hot chai, this steamed delight is worth the effort - especially if you enjoy using new and exciting ingredients. Recipe from One Green Planet.

8. Quick & Easy Instant Pot Hummus

A good hummus recipe is great for making at home. Buying store-bought can be convenient, but it’s also expensive. Stretch your budget and reduce waste with this simple, quick and easy recipe for Instant Pot hummus at home. You can customize flavors however you like. This is sure to become a weekly staple. Recipe from Instant Pot Eats.

9. Cacio E Pepe with Crispy Garlic Basil Chickpeas

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This beautiful pasta dish with cheesy shells and crispy chickpeas (which are actually made in a skillet) still comes together in just 15 minutes for a unique and satisfying dinner with a flavourful crunch in every bite. You can also crisp up the chickpeas in the IP on saute mode prior to cooking the pasta for a true one-pot meal. Recipe from Half Baked Harvest.

10. Garbanzo Bean & Rice Pilaf

This healthy and delicious Instant Pot rice pilaf is made with protein-rich garbanzo beans, warm spices and cilantro for a perfect vegetarian, vegan and gluten-free main or side.Recipe from Instant Pot Eats.

11. Vegan Instant Pot Chickpea Noodle Soup

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For vegetarians who want their fix of chicken noodle soup without the chicken, look no further. Chickpeas stand-in for both protein and texture in this cozy noodle soup with plenty of veggies and fresh herbs to up the healthy factor. This is a great freezer meal, too. Recipe from Where You Get Your Protein.

12. Chana Masala With Garbanzo Beans

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Chana masala is one of the most popular chickpea recipes out there. It’s a simple curry packing big heat and flavor with a homemade chole masala powder to recreate your most beloved Indian dishes at home in just around an hour. Recipe from Spice Cravings.

13. Vegan Butter Chickpeas Curry

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Here’s another Indian favorite - butter chickpeas! Usually, this butter sauce is used for butter chicken, but this vegan recipe recreates it without missing a beat minus all dairy and meat for a rich, hearty and butter stew with plenty of protein. Recipe from My Heart Beets.

14. Spiced Garbanzo Bean Salad

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This stunning Indian salad with a chickpea base is speckled with colorful, juicy pomegranate arils and dried red chilies for a spicy and sweet blend you can’t beat. Peanuts, lime juice, honey, and desiccated coconut garnish this gorgeous dish for a standout side. Recipe from Flavour the Moments.

15. Persian Instant Pot Chickpea Stew

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Chickpeas, carrots, and potato make this dish ultra hearty and comforting, all covered in a beautiful Persian-inspired sauce made with lime powder, chili powder, turmeric, harissa and more for a bursting, unique and warming flavor that is sure to warm up your bones. Recipe from Every Nook & Cranny.

16. Middle Eastern Lamb & Garbanzo Beans Stew

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Tender, juicy, perfectly cooked lamb paired with garbanzo beans in this stew is a beautiful way to taste the tastes of the Mediterranean right in your own home. Garnished with a bit of dried fruit and fresh parsley or cilantro, this dish is fabulous and wholesome atop a bed of fluffy couscous. Recipe from Feasting at Home.

17. Minestrone Soup With Garbanzo Beans

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This soup is absolutely brimming with healthy ingredients. Two different types of beans (your choice, but I recommend garbanzo beans somewhere in the mix), carrots, celery, tomatoes, and zucchini make this recipe a nutritional powerhouse with a beautiful broth and pasta shells to round out the classic minestrone template. Recipe from Life Made Sweeter.

18. Instant Pot Curry Garbanzo Beans

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Garbanzo beans are a great addition to any curry. In fact, they’re often the star. In this recipe, they share the spotlight with juicy tomatoes and spinach for a perfect blend of nutrient-dense veggies and protein, holding the weight of the spicy, vibrant sauce and all of its spices beautifully. Serve over a bed of rice for the best results. Recipe from The Foodie Eats.

19. Instant Pot Chickpea Stew

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With just a few ingredients - and besides salt and pepper, we mean three! - this couldn’t be simpler to make. With a rich tomato-based sauce and chickpeas to make up the protein-rich bulk, it’s a nutritious stew speckled with leafy kale. Garnish with parmesan and call it a day! Recipe from Garden in the Kitchen.

20. Instant Pot Chole With Garbanzo Beans

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This lovely little curry dish is a humble Indian recipe, getting its flavor from chole masala. It’s lovely served platter-style with some raw veggie garnishes, samosa and of course, a fluffy piece of warm naan (or two). Recipe from Herbivore Cucina.

21. Cauliflower & Chickpea Tikka Masala

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Chicken tikka masala is a classic Indian food staple. For a vegan spin on this, sub out the chicken for tender and versatile cauliflower. The chickpeas will fill in the protein gap, and the rest remains the same - tasty as ever, full of flavor and spicy like your favorite buffet dish. Recipe from Full of Plants.

22. Garbanzo Bean & Chicken Rice Pilaf

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Good rice pilaf is a comfort food necessity for easy dinnertime meals. Chicken, veggies, rice, and chickpeas give this a well-balanced nutritional profile with tons of protein, micronutrients, and starch. It’s great for packing lunches and post-workout nutrition as well. Recipe from Veronika’s Kitchen.

23. Italian Chickpea Stew with Pesto

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For an Italian soup with all your favorite flavors straight from Italy, this chickpea stew will totally hit the spot. Serve it with a garnish of freshly grated parmesan for stunning results and dig right in. This warming dish also deserves a side of warm bread. Recipe from Epicurious.

24. Spiced Chickpea Stew With Turmeric and Coconut

This chickpea stew is known for its rich, creamy texture, exotic flavors and vibrant color. Originally published in the New York Times, the recipe gets 5 stars from over 23,000 reviews. We adapted it to the Instant Pot with a few tiny twists.Get the recipe on our blog.

We hope you enjoyed these Instant Pot recipes usinggarbanzo beans/chickpeas. Do you have your own favorite way to cook with this legume? Let us know in the comments.

SAVE THESE GARBANZO BEAN RECIPES TO PINTEREST

23 Instant Pot Garbanzo Beans Recipes For A Healthy Meal (26)

23 Instant Pot Garbanzo Beans Recipes For A Healthy Meal (2024)

FAQs

Is canned garbanzo beans healthy? ›

Great news! Both canned and dried varieties of chickpeas are nutritious! When purchasing canned varieties, look for those labeled "no salt added" or "low in sodium." Overall, beans are budget-friendly, but dried can often be less expensive and also more flavorful than canned.

Are garbanzo beans a healthy bean? ›

Naturally low in saturated fat, loaded with nutrients

While naturally low in saturated fat, chickpeas are nutrient-dense. They provide nearly 20 grams of protein in a ½-cup serving and 5 grams of dietary fiber. Chickpeas also are a source of folate, iron, vitamin C and phosphorus.

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How many cups of drained chickpeas in a can? ›

For ex: 1 can of chickpeas measure about 1 3/4 cups, whereas 1 can of black beans measures about 1 1/3 cups. Handy DRY to COOKED BEANS conversion chart. *One note: The 1 1/2 cup measure for canned beans refers to roughly 15 oz can. Larger beans measure larger.

How many cups of cooked garbanzo beans? ›

If you like your chickpeas chewy, you'll want to cook them for less time. Experiment a bit until you find the perfect time for you. 1 cup of dried beans makes about 2 cups of cooked beans. There are about 1.5 cups of beans in a can of beans.

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What is the healthiest way to eat chickpeas? ›

Toss drained chickpeas straight into soups, salads, grain bowls, and pastas for added nutrients and texture. Or whip them together with fresh lemon juice, garlic, and tahini for velvety, homemade hummus, one of the best ways to make veggies more desirable.

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Is it okay to eat a can of chickpeas everyday? ›

Eating a 420g can of chickpeas everyday can be healthy, but it is important to be aware of the potential side effects. Chickpeas are a good source of protein, fiber, vitamins, and minerals. They are also low in calories and fat. However, they can also cause gas and bloating in some people.

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What's the difference between chickpeas and garbanzo beans? ›

The honest answer—there's no difference between chickpeas and garbanzo beans. They're just two (of many) different names for the same type of pulse. (Pulses are basically seeds of legume plants.) The word chickpea doesn't come from chickens at all—it's an evolution of the plant's Latin name, cicer arietinum.

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Is garbanzo beans a carb or protein? ›

Chickpeas appear in early recordings in Turkey about 3500 BCE and in France 6790 BCE. India produces the most chickpeas worldwide but they are grown in more than 50 countries. An excellent source of carbohydrate, protein, fiber, B vitamins, and some minerals, they are a nutritious staple of many diets.

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What to eat with chickpeas to make a complete protein? ›

Originally Answered: How do I make chickpeas a complete protein source? Mix them with either a whole grain or a nut/seed of some sort. Any combination of legumes and whole grains, or legumes and nuts or seeds, will make a “complete” protein that contains all the essential amino acids found in meat or dairy.

How much chickpeas can I eat in a day? ›

You can eat at least one serving (28 grams) of chickpeas per day. However, don't eat more than 70 grams a day since that can cause adverse side effects. If you consume too many chickpeas, some side effects you may get include bloating, nausea, and gas. It's important to remember that chickpeas should not be eaten raw.

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How many chickpeas per person? ›

Pulses and beans

A portion is 3 heaped tablespoons of baked beans, haricot beans, kidney beans, cannellini beans, butter beans or chickpeas.

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Should you use the water from a can of chickpeas? ›

So whether you're soaking fresh chickpeas or using canned, don't throw away the 'juice'. That liquid is a valuable ingredient known as aquafaba. It makes an outstanding egg white substitute, somehow embodying the same viscous texture and ability to whizz into fluff.

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Why add baking soda when cooking chickpeas? ›

The chickpeas are sautéed with baking soda for a few minutes, before dumping in the water to simmer the chickpeas. The baking soda makes the water more alkaline, which softens the chickpeas more quickly by weakening their pectic bonds.

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How much chickpeas does 1 cup make? ›

Generally speaking, 1 cup of dried beans will yield 3 cups of cooked beans. In this recipe, I use 1 pound of dry chickpeas (about 2 cups), which yields almost 6 cups of cooked chickpeas.

Can I eat 1 cup of chickpeas? ›

Chickpeas are high in fiber. In fact, the one-cup serving represents “roughly about almost half of the recommended daily fiber intake for adults,” Lane says. This promotes satiety (in other words, it helps you feel full longer) so you don't overeat.

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Are canned chickpeas a healthy snack? ›

Unlike other types of canned beans, chickpeas — also known as garbanzo beans — can obtain a dry and crunchy texture, and sometimes nut-like taste. Plus, aside from the convenience of them, they're super healthy as they're packed with plant protein and fiber.

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Do canned chickpeas have any nutritional value? ›

For vitamins and nutrients, one cup of chickpeas has: About 6 percent to 8 percent of your daily requirement of calcium. About 40 percent of your daily requirement of fiber. About 22 percent of your daily requirement of iron (for dried cooked chickpeas; 8% for canned)

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Is it better to buy canned chickpeas? ›

Neither is “better.” Canned is more convenient, if you are running short of time. But unless you can find very low sodium cans, the sodium content may be too high for your diet. You can get some of it off by rinsing the chickpeas before heating them, but there will still be a fair amount of salt in them.

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Which is healthier dried or canned chickpeas? ›

Canned chickpeas do have a different nutritionsl profile than cooked dried ones. The canned ones have fewer calories and carbs, but more fat. They are slightly lower in protein, and lower in other vitamins and minerals.

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