Beans and Chickpeas Cooking Methods
The high fiber content of beans and chickpeas is one of their best, healthy qualities. At the same time, if you are not used to consuming these foods they can cause uncomfortable gas. To reduce the chance of this happening I recommend soaking the legumes or chickpeas before cooking.
SOAKING:
Soaking bean/chickpeas for 4 to 8 hrs in room temperature water will make cooking time shorter. And, as stated above, will help lessen the uncomfortable side effect of gas/flatulence that can be associated with these high fiber foods. Have no worries about losing nutrients. The amount of nutrients loss with soaking is not significant enough to effect there nutritional value.
To soak correctly, Just place the beans/chickpeas in a saucepan, pot, or any other container. Submerge in water and let the beans/chickpeas sit at room temperature for at least 4 hours. 8 hours is better or even overnight if you have time.
Drain the soaking water before using in any recipe. NOTE: if you have an instant pot you can cook the legumes/beans/chickpea without soaking via the instructions below.
COOKING METHODS:
Traditional method:
I do not recommend this method as it is time-consuming. I added it in here in case an instant pot, pressure cooker, or slow cooker not available.
Once done soaking, drain. Fill a large pot with water and place over high heat. For every one cup of soaked beans/chickpeas add three cups water. Add your beans/chickpeas to the water and bring to a boil for about 10 minutes. Turn down the heat and let simmer on low heat for about 3 to 4 hours until the beans or chickpeas are tender. Set to the side to use in your recipes.
Pressure cooker:
Once done soaking, pour off the soaking water. On medium heat, place a pressure cooker filled with water, For every one cup of soaked beans/chickpeas add three cups water. Add beans/chickpeas with a pinch of salt. Lock the pressure cooker and cook for 25 to 30 minutes for tender beans/chickpeas.
When time is up, place the pressure cooker under running cold water for quick pressure release. Set to the side for immediate use to store in a container in the fridge for late use.
Cooking with Instant Pot:
I recently converted to this method due to the amount of time I save in preparation. This appliance is very versatile in that you can cook your beans/chickpeas either dry or soaked depending on the times below.
For dry beans/chickpeas: rinse your dry beans or chickpeas and place them inside the instant pot. For every one cup of dry beans/chickpeas add three cups of water. Lock and cook in high pressure according to the following times:
Dry chickpea: 35-40 minutes.
Dry beans: 20-25 minutes.
For soaked beans/chickpeas: drain the beans/chickpeas before placing them in the instant pot. Place them in the instant pot and add fresh water with a pinch of salt. For every one cup of soaked beans/chickpeas add three cups of water. Lock and cook on high pressure according to the following times:
Soaked chickpeas 10-15 minutes
Soaked legumes 7 to 8 minutes.
NOTE: The times and pressure in these instructions are based upon the instant pot that I use in my kitchen. Your time and pressure settings may vary. ALWAYS CONSULT AND FOLLOW YOUR INSTANT POT INSTRUCTIONS AND SETTINGS FOR COOKING BEANS/CHICKPEAS.
Slow cooker or crockpot:
I used this method for years due to the convenience. You can set it to cook in the morning and return from work to cooked, tender beans and a wonderful aroma that meets you at the door.
First, soak your beans/ chickpeas for 4 to 8 hours.
Next, drain the soaking water from the bean/chickpea and put them in the slow cooker/crock pot, add a pinch of salt, and fresh water. For every cup of soaked beans/chickpeas add three cups of water. Cover and cook on the warm or low setting for 5 to 6 hours until tender.