Cooking Guide – 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 versus their unsprouted counterpart. 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 our beloved sprouted chickpeas which we unfortunately we cannot list them all on the package. See below for a few comprehensive cooking methods. We hope you enjoy your sprouted goodness!

Stovetop Instructions

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. Please note; loose hulls are normal for sprouted pulses because the hull will naturally detach during the sprouting process as the seed prepares to grown into a plant.
    3. Place in large pot and add water (1 part chickpeas to 8 parts water). Although this may seem like a lot of water it ensures you have enough water remaining throughout the duration of 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.

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!

Roasting Instructions

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.

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.

Still have questions? Contact us any time!