How do you remove lectins from chickpeas?

December 26, 2025 •

4 min read

According to MD Anderson Cancer Center, properly preparing high-lectin foods, like chickpeas, can effectively deactivate these potentially problematic compounds. So, how do you remove lectins from chickpeas and make them easier on your digestive system?

Quick Summary

This guide details proven techniques for reducing lectins in chickpeas, including soaking, pressure cooking, boiling, and sprouting. It compares these methods for effectiveness and convenience, ensuring you can prepare and enjoy chickpeas with improved digestibility.

Key Points

Soaking is the Essential First Step: Soaking dried chickpeas overnight is crucial as lectins are water-soluble and leach into the water, with multiple rinses proving most effective.
Pressure Cooking is Most Effective: Using a pressure cooker after soaking is the most efficient way to deactivate lectins due to the combination of high heat and pressure.
Boiling Also Works: Thoroughly boiling chickpeas after they've been soaked also denatures lectins, although it takes longer than pressure cooking.
Discard the Cooking Water: Always discard the soaking and cooking water from chickpeas, as this liquid contains the leached-out lectins and other antinutrients.
Sprouting is a Natural Method: Sprouting chickpeas over a few days naturally reduces lectin levels and is great for raw preparations like hummus.
Canned Chickpeas are Mostly Lectin-Free: Canned chickpeas have already been processed with high heat, which removes most lectins, though rinsing is still recommended.
Combine Methods for Best Results: A combination of soaking and high-heat cooking is the most reliable strategy for minimizing lectins in chickpeas.

Understanding Lectins in Chickpeas

Lectins are a type of protein found in many plant foods, including legumes like chickpeas, as a defense mechanism against pests. While the presence of lectins has sparked concerns about potential digestive issues, inflammation, or nutrient absorption problems, most people do not experience negative side effects from properly prepared legumes. The key lies in deactivating these proteins, which are sensitive to heat and moisture. Fortunately, traditional cooking methods are highly effective for this purpose, making chickpeas a safe and nutritious addition to your diet.

The Importance of Soaking

Soaking dried chickpeas is the first and most crucial step in reducing lectin content. Lectins are water-soluble, meaning they will leach out into the water during the soaking process. This also helps soften the beans, which reduces cooking time and aids in digestion. An overnight soak, typically 8 to 12 hours, is recommended. Some sources suggest changing the water multiple times for maximum effect.

Steps for Soaking Chickpeas:

Thoroughly rinse the dried chickpeas to remove any debris.
Place the chickpeas in a large bowl and cover them with at least four times their volume in water.
Let them soak overnight (at least 8 hours).
Drain the soaking water and rinse the chickpeas thoroughly under cold water.

The Power of Pressure Cooking

For the most effective lectin reduction, pressure cooking is a superior method to traditional boiling. The combination of high heat and pressure rapidly breaks down and deactivates lectins. This is a significant advantage, especially for dried chickpeas, which can be tough to cook. For a comprehensive lectin removal strategy, combine soaking with pressure cooking.

How to Pressure Cook Soaked Chickpeas:

After soaking and rinsing, place the chickpeas in the pressure cooker.
Cover them with fresh water.
Cook for 20-24 minutes in an Instant Pot or manual pressure cooker.
Allow the pressure to release naturally.
For maximum lectin removal, it is best practice to discard the cooking liquid, as it may contain some leached lectins.

Alternatives to Pressure Cooking: Sprouting and Fermenting

While pressure cooking is highly efficient, other methods also work well for reducing lectins. Sprouting involves germinating the chickpeas, a process that naturally decreases their antinutrient content. This method is particularly popular for making sprouted hummus or falafel with a different texture. Fermentation, another traditional preparation method, also helps break down lectins, improving digestibility and creating new flavor profiles. For example, fermenting chickpeas can be a step in making a more gut-friendly hummus.

A Note on Canned Chickpeas

Canned chickpeas are a convenient option and have already undergone high-heat processing, which deactivates most lectins. However, rinsing them thoroughly before use is still a good practice to wash away any remaining lectins and reduce excess sodium.

Comparison of Lectin-Removal Methods


Method	Effectiveness	Time Commitment	Required Equipment	Best For
Soaking & Boiling	Good	High (up to 12h soak, plus boil)	Pot, Stove	Standard cooking, good for soups
Soaking & Pressure Cooking	Excellent	Medium-High (soak plus 20-25 min cook)	Pressure Cooker	Most effective removal, quick cooking
Sprouting & Cooking	Very Good	High (several days)	Sprouting Jar	Raw dishes, improved nutrient bioavailability
Fermenting	Good	High (several days)	Jar, Fermentation Lid	Enhancing digestion, unique flavor

Final Recommendations for Enjoying Chickpeas Safely

The best approach for most home cooks is a combination of soaking and cooking. Starting with an overnight soak is a simple, low-effort step that yields significant benefits. Following this with a thorough boil or, even better, pressure cooking, guarantees the deactivation of most lectins. For those with sensitive digestion or specific health goals, experimenting with sprouting or fermenting can be a rewarding way to further enhance digestibility and nutrient content.

While lectin-free diets have gained attention, excluding beneficial foods like chickpeas isn't necessary for most people. The wealth of nutrients, including protein, fiber, and minerals, make chickpeas a vital part of a healthy diet. By following these proven preparation methods, you can confidently enjoy all the nutritional benefits that chickpeas have to offer without worrying about antinutrients. A varied diet, including a range of properly prepared plant foods, remains the cornerstone of good gut health.

Conclusion

To remove lectins from chickpeas, the most effective and accessible method is a two-step process: soaking followed by high-heat cooking. For the quickest and most thorough results, pressure cooking after an overnight soak is recommended, as this combination ensures maximum lectin deactivation. While sprouting and fermentation offer alternatives for enhancing digestibility, standard soaking and boiling also significantly reduce lectin content. By properly preparing chickpeas, you can mitigate concerns about antinutrients and confidently enjoy this nutrient-dense legume, unlocking its full nutritional potential for better health and digestion.

Authoritative Reference

Healthline, "How to Reduce Antinutrients in Foods", www.healthline.com

Frequently Asked Questions

No, soaking alone does not remove all lectins. It is an important first step that removes a significant amount of water-soluble lectins, but a subsequent high-heat cooking method like boiling or pressure cooking is necessary to deactivate the remaining proteins.

Yes, pressure cooking is considered more effective than boiling for deactivating lectins in chickpeas. The high pressure and temperature ensure the proteins are thoroughly broken down in a shorter amount of time.

Canned chickpeas contain very few, if any, active lectins. The canning process uses high-heat sterilization, which effectively deactivates these compounds. Rinsing them before use helps wash away any residual lectins and reduce sodium.

You should discard the soaking and cooking water because it contains the lectins and other antinutrients that have leached out of the chickpeas during preparation. Using fresh water for cooking is crucial for maximizing lectin removal.

Yes, sprouting is an effective way to reduce the lectin content in chickpeas. The germination process helps degrade antinutrients like lectins. Sprouted chickpeas are often used for making raw or semi-cooked recipes like hummus or falafel.

No, lectins are not dangerous for everyone. For the average person, consuming properly cooked legumes is perfectly safe. However, individuals with sensitive digestive systems or certain autoimmune conditions might be more sensitive to them.

While some cooks add a pinch of baking soda to soaking water to tenderize beans and reduce cooking time, its direct impact on lectin removal is less significant than high-heat cooking. The primary benefit of adding baking soda is textural, and high heat remains the most reliable method for deactivating lectins.