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Flourist Chickpeas: A Cooking Guide

Our Flourist Kabuli Chickpeas are rich and creamy in flavour; as well as being much healthier and tastier than their canned counterpart. We always recommend soaking overnight or for at least 12 hours before cooking for best results.

Kabuli Chickpeas are packed full of fibre, protein, and other nutrients which make them excellent for digestion and for maintaining a healthy weight. Our wildly popular chickpeas come from Christie Whelan near Moose Jaw, Saskatchewan. Learn more about Christie Whelan here

Here are our favourite cooking methods for making the most of our Flourist Kabuli Chickpeas.

Boiling Method
Soak the Kabuli Chickpeas in clean water for 12-24 hours. Rinse well and place in a pot, covered with cold water at least 5 inches above the top of the chickpeas. Bring to a rolling boil and cook for about 60 minutes, until soft and creamy. Keep the lid slightly ajar while the chickpeas cook, to allow steam to escape. 

Drain the cook chickpeas and enjoy hot. If storing for future use, see below for our storage tips. 

Instant Pot Method 
Soak the Kabuli Chickpeas in clean water for 12-24 hours. Rinse well and place in Instant Pot. Cover by about an inch with water. Cook at high pressure for 25-30 minutes depending on how creamy you like your chickpeas, then wait 10 minutes before manually releasing the pressure. Strain any excess liquid. This will yield creamy, buttery chickpeas.

If you do not have time to soak your Kabuli Chickpeas you can still cook them in your Instant Pot. Rinse chickpeas under cold water and add to your instant pot. Cover with cold water by about an inch. Cook at high pressure for 40 minutes then naturally release. We found this took about 30 minutes. Strain, rinse and use. These will be slightly less creamy in texture than when you soak them overnight.

Drain the cook chickpeas and enjoy hot. If storing for future use, see below for our storage tips. 

1 cup dry chickpeas (200g) = 3 cups cooked chickpeas (450g).

Storing Cooked Chickpeas 
Once the chickpeas are cooked, we recommend to store them in the refrigerator covered in cold water. Chickpeas will keep for up to a week stored this way. We recommend to rinse the chickpeas and replace the cold water every few days if you are storing them for more than 2-3 days. 

Batch Cooking + Freezing
To have cooked Flourist Kabuli Chickpeas on hand for ease and convenience, we recommend using our batch cooking method. Simply soak and boil 2-3 cups of dry chickpeas and either refrigerate or freeze for later use. To freeze, simply store cooked and rinsed chickpeas in a Ziploc freezer bag. When ready to use, run them under hot water to thaw. 

Another great tip is to freeze them on a baking tray so they don't stick together. Once they are frozen, transfer them to a Ziploc and save for future use. Frozen chickpeas will keep for 4-6 weeks in the freezer and can be a lifesaver on a busy weeknight. 

Nutritional Notes
Kabuli Chickpeas contain slow-burning carbohydrates which help you stay full for longer. This means that they are helpful with maintaining a healthy weight over time, as they fill you up and take up more space in your stomach which reduces your appetite. They also have a minimal effect on your blood sugar levels.

Most of the Kabuli Chickpea carbohydrate content is indigestible, but this is actually good because they travel to your colon where they support the growth of beneficial bacteria. This makes them great for your gut health.

Lastly, Kabuli Chickpeas are also a great source of protein and fibre as one 3/4 cup serving contains 10g of protein and 6g of fibre.

Stock up on Flourist Kabuli Chickpeas here, and browse our Chickpea recipes here.

Browse our entire selection of Flourist Cooking Guides here.



Some folks add a 1/2 teaspoon of baking soda to the soaking water. Claims to give a smoother flesh to the cooked chick peas

Shira @ Flourist

Hi Pam! That sounds amazing! The Instant Pots are such an amazing invention! Thank you for sharing with us!


My latest discovery is soaking chickpeas overnight, then cooking them in the InstantPot on high for 3 minutes (yes, just 3!), followed by a 15-minute natural pressure release and then venting. They come out perfect every time.

Janna (Flourist)

Hi Simaran,

It depends on the size of your Instant Pot, but I don’t recommend doing more than 3 cups of dried chickpeas at one time. I’ve also done as little as 1 cup but I think you could do less if you wanted.

I have also added the conversion from dried to cooked chickpeas at the end of the cooking method. This is the same conversion for both methods.

Thank you!


For the instant pot method, what quantity of chickpeas works here? And what’s the final cooked amount of chickpeas (in cups)?

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