Short answer: soak ½ cup of dried chickpeas in plenty of cool water for 6 to 12 hours. Drain, then rinse and drain two or three times a day in a jar. They're ready in 2 to 3 days, when the tails are about ¼ inch long. Cook them on the stove or in the oven, or use them in hummus.
Sprouting chickpeas: what you get
Chickpeas, also called garbanzo beans (Cicer arietinum), are one of the easiest beans to sprout. After a soak and 2 to 3 days of rinsing, each bean pushes out a short white tail. Sprouted chickpeas taste nutty and fresh and are firmer than cooked ones.
People sprout chickpeas mostly to cook with. They soften faster than dried beans, they make light, smooth hummus, and they roast into a crunchy snack.
What you need
- ½ cup (about 100 g) of whole dried chickpeas
- A 1-quart (1-liter) jar with a mesh sprouting lid, or a hemp sprouting bag
- A bowl to drain the jar upside down
Chickpeas swell to about twice their size, so don't fill the jar more than a quarter full of dry beans.
Sprouting chickpeas, day by day
- Day0
Rinse and soak for 6–12 hours
Pick out any broken beans. Rinse, then cover with at least three times their volume of cool water. Soak for 6 to 12 hours.
- Day1
Drain and rinse
Drain, rinse with fresh water and drain well. Set the jar upside down at an angle, out of direct sun.
- Day1–2
Rinse two or three times a day
Chickpeas are big and warm up as they sprout. Rinse with cool water two or three times a day to keep them fresh.
- Day2–3
Harvest
When most tails are about ¼ inch (0.5 cm) long, give them a last rinse and drain well.
Sprouting.com gives garbanzo beans 2 to 3 days to sprout, with a soak of 6 to 12 hours.1
How much you get
Half a cup of dry chickpeas makes about 2½ cups of sprouts.1
Cooking sprouted chickpeas
Sprouted chickpeas are usually cooked, and they cook faster than dried beans.
- Simmer: cover them with water and simmer for 15 to 30 minutes, until tender.
- Steam: 10 to 15 minutes for a firmer bite in salads.
- Roast: toss them in oil and spices and roast at 400°F (200°C) for 25 to 35 minutes, shaking the pan halfway, until crisp.
- Hummus: cook them until soft, then blend them with tahini and lemon.
Times vary with the size and age of the beans, so taste as you go.
Safety
Cooking sprouted chickpeas is the norm, so this is easy to follow. Sprouting can also lower phytate in beans, which may make some minerals easier to absorb.4
Problems and fixes
| What you see | Likely cause | What to do |
|---|---|---|
| Beans won't sprout | Canned, old or split chickpeas | Use whole dried chickpeas sold for sprouting |
| Some stay hard | "Hard seeds" that never absorb water | Pick them out before cooking |
| Sour smell | Warm jar and not enough rinsing | Rinse three times a day with cool water |
| Slimy beans | Poor draining | Throw them out. Don't overfill the jar |
How to store sprouted chickpeas
Refrigerate them in a covered container and use them within 3 to 4 days. Cooked sprouted chickpeas freeze well for up to 3 months.
Recipes with sprouted chickpeas
Where to buy chickpeas for sprouting
We link to garbanzo beans from Sprouting.com, a Canadian company that sells them for sprouting. Their Crunchy Bean Mix blends chickpeas with other sprouting beans. Store dry beans in a cool, dry place.
What to sprout next
- Lentils: quicker and smaller.
- Mung beans: the classic bean sprout.
- Adzuki beans: sweet and nutty.
- Peas: sweet sprouts or shoots.
Browse every seed in the Seed Library.
Recipes with chickpeas
Chickpeas FAQ
How long does it take to sprout chickpeas?
Two to three days after a 6 to 12 hour soak. Chickpeas are ready when the tails are about ¼ to ½ inch (0.5 to 1 cm) long. Longer tails make them softer and a little bitter.
Can you eat sprouted chickpeas raw?
Some people eat them raw, but sprouted chickpeas are firm and beany, and raw sprouts carry a food-poisoning risk. Health Canada advises cooking all sprouts. Most people cook sprouted chickpeas first, or blend them into hummus after cooking.
Do sprouted chickpeas cook faster?
Yes. Sprouting softens the beans, so they usually cook in about 15 to 30 minutes instead of the hour or more dried chickpeas need. Cooking times vary with the size and age of the beans.
Can you sprout canned chickpeas?
No. Canned chickpeas are already cooked, so they can't grow. You need whole, dried chickpeas. Old dried chickpeas may sprout poorly too, so fresh beans sold for sprouting work best.
Are chickpeas and garbanzo beans the same?
Yes. Chickpea and garbanzo bean are two names for the same legume, Cicer arietinum. You'll see both names on seed packets and in recipes.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
Sources
- Sprouting.com (Mumm's Sprouting Seeds). Bean, Garbanzo: days to sprout, soak time and yield. Link
- U.S. Food and Drug Administration. Selecting and Serving Produce Safely. Link
- Health Canada. Food safety tips for sprouts. Link
- Elliott H, Woods P, Green BD, Nugent AP. Can sprouting reduce phytate and improve the nutritional composition and nutrient bioaccessibility in cereals and legumes? Nutrition Bulletin, 2022. Link
