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How to Cook Sprouted Chickpeas

Rinsing Sprouted Chickpeas

Sprouted chickpeas are a versatile bean, tasting great in soups, salads, stews and hummus! It is normally recommended to soak your beans overnight before you consume them. Well, we take this one step further and sprout them, meaning you don’t need to worry about any pre-soaking! Many people find they have an easier time digesting sprouted chickpeas vs unsprouted chickpeas, and they also cook in about half the time. Feel free to head to our Why Sprouted page to learn more about why this could be.

There are many methods you can use to cook sprouted chickpeas and we unfortunately we can’t list them all on the package. See below for a few comprehensive cooking methods. We hope you enjoy your sprouted goodness!

How to cook sprouted chickpeas on a Stove

No pre soaking is required for sprouted chickpeas because they have already been through the soaking and sprouting process.

    1. Measure off desired amount of chickpeas.
    2. Place in strainer to sort and rinse. Beans and lentils naturally grown close to the ground, and although they are sorted and cleaned, some debris may make its way through the packaging process. 
    3. Place in large pot and add water (1 part chickpeas to 8 parts water). It may seem like a lot of water, but it ensures you have enough throughout the cooking process.
    4. Bring to vigorous boil and let it remain there for 10 minutes.
    5. Turn burner to medium heat, cover slightly and let simmer for 60-70 minutes, or until desired texture is reached. The chickpeas will be cooked when they are soft and there is no white starch left uncooked in the middle of the chickpea.
Please note: loose hulls are normal for sprouted pulses. The hull will naturally detach during the sprouting process as the seed prepares to grown into a plant.

Overnight soaking method

Although not necessary, this method of cooking may be preferred as it further reduces the cooking time by 10-20 minutes.

  1. Measure off desired amount of chickpeas.
  2. Sort and rinse.
  3. Place in large boil and cover with water. Leave for 8-12 hours.
  4. After soaking, strain all excess water and rinse.
  5. Place in large pot add 9 parts water to 1 part chickpeas
  6. Bring to vigorous boil for 10 minutes
  7. Turn to MED, cover slightly and lightly boil for 40-50 minutes.
  8. Strain, rinse and enjoy!

How to cook sprouted Chickpeas in an Instant Pot

This method is perfect if you would like to set it and forget it!
  1. Measure off desired amount of sprouted chickpeas.
  2. Sort and rinse.
  3. Add to Instant Pot along with 6 parts water to one part chickpeas. 
  4. Set the Instant pot to manual (high pressure) for 28 minutes, then allow natural pressure release for 10 minutes. Carefully release any remaining pressure. 
  5. Strain, rinse and enjoy!
Note that because of the high pressure, some hulls may come off, this is normal. You can eat them as they are or remove them if you prefer. 

How to make crispy roasted sprouted chickpeas

Roasting sprouted chickpeas results in a delightfully crunchy treat that’s great as a snack on it’s own or as a topper for salads and grain bowls.

  1. Cook the chickpeas as per the stovetop directions above (also works well if you have leftover chickpeas or next time you cook some sprouted chickpeas, add in a bit extra for roasting)
  2. Preheat oven or toaster oven to 400°F.
  3. Toss sprouted chickpeas in olive oil until coated and add desired spices (salt, pepper, garlic, paprika, cumin etc.)
  4. Spread them out in one layer on a baking tray.
  5. Roast in the oven for 30-40 minutes, or until desired crispiness is reached (they will crisp a little more as they cool), turning once halfway through.
  6. Allow to cool before eating.
Crispy Roasted Sprouted Chickpeas

Storage Instructions

Dry Sprouted Chickpeas

Store in your pantry at room temperature in a dry environment. After sprouting and drying, chickpeas have an approximate shelf life of 2 years. The lot code printed on your bag will tell you the best before date.

Cooked Sprouted Chickpeas:

Fridge: If you are planning to consume your cooked sprouted chickpeas soon after preparing, store in an airtight container in your refrigerator for 3-5 days.

Freezer: If you are planning ahead by batch cooking large quantities of chickpeas. Cook to desired texture and let cool.  Place on a baking sheet and place in freezer. Once frozen, place in airtight container and put back in freezer. Can be stored in freezer for up to 4 months.

Now that your sprouted chickpeas are cooked, are you wondering what to make with them? You can head over to our recipes page to find loads of delicious sprouted recipes.

Still have questions? Contact us any time!

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