113: Longevity Kitchen: Chickpea Edition with Liz Weiss, MS, RDN
This Longevity Kitchen episode is dedicated to one of my favorite anti-aging ingredients: chickpeas, also known as garbanzo beans. I love them so much, and they are always a go-to staple in my pantry. Join me to learn more about this superfood! Whether canned or dried, chickpeas are versatile, convenient, inexpensive, and incredibly nutritious. You can roast them, smash them, add them to soups and salads, and even add them to energy balls and desserts like cookies, blondies, and seven-layer bars. We are covering the history of chickpeas, where they are from, why they are good for the environment, and why they are good for your health. I have lots of ideas about adding them to your table! I’m highlighting a few favorite contributions from my chickpea Recipe Roundup, including my own new recipe for Sweet Potato, Chickpea, and Coconut Soup. If you haven’t been giving chickpeas the love they deserve, listen in–and be inspired! Show Highlights: The lowdown on the lovely chickpea: a type of bean (pulse) which is sustainable, easy to grow, and extremely nourishing Why chickpeas contribute to longevity, as evidenced by their place as the cornerstone of the diets of those in the world’s “Blue Zones” Why chickpeas can be a “gateway bean” that provides health benefits with just ½ cup each day Trust the science! The WHO records that 20 grams of beans daily reduce the risk of death by 8% How chickpeas play a major role in the cuisines of Mediterranean countries, the Middle East, and Africa, and are one of the oldest cultivated foods in existence today The nutrition numbers: ½ cup of chickpeas has 120 calories, 6-7 grams protein, and 4 grams fiber, along with manganese, folate, selenium, and potassium–all of which promote heart health and immunity How beans as a whole promote digestive health by improving our gut microbiome How chickpeas can lower cholesterol, help control blood sugar, help maintain a healthy weight, and help prevent certain cancers My recipe for Sweet Potato, Chickpea, and Coconut Soup: it’s made with diced sweet potato and bell pepper, red Thai curry paste, grated ginger and garlic, vegetable broth, coconut milk, chickpeas, brown rice, baby spinach, and lime juice/zest; the best part is the toppings of fresh cilantro, fresh mint, avocado, and chopped nuts From the Chickpea Recipe Roundup: From Laura @ Being Nutritious: Peanut Butter & Jelly Dessert Bars are made with chickpeas, dates, peanut butter, whole wheat flour, vanilla, baking powder, baking soda, and salt—then swirled with peanut butter and jelly on top. From Chelsea @ Chelsea Dishes: Fresh & Herby Couscous Salad is made with roasted chickpeas, pearl couscous, mixed greens, cherry tomatoes, cucumber, mint, parsley, feta, lime juice, and olive oil. From Sarah @ Bucket List Tummy: Roasted Chickpea Cauliflower Sandwiches are made with roasted chickpeas, chopped cauliflower, Greek yogurt, goat cheese, red pepper, shredded carrot, corn kernels, dill, paprika, garlic powder, salt and pepper–and then stuffed into pita bread. Resources: CannedBeans.org Recipe roundup Sweet Potato, Chickpea & Coconut Soup Blue Zones: Why beans are the #1 longevity food in the world USA Pulses
