Podcast Episode 113: Longevity Kitchen: Chickpea Edition with Liz Weiss, MS, RDN

Chickpeas are a type of bean, and beans are the world’s #1 longevity food. So, for this edition of my Longevity Kitchen podcast, I’m featuring chickpeas, one of my favorite anti-aging ingredients. Chickpeas, also known as garbanzo beans are a go-to staple in my pantry, making their way into everything from soups and salads to snacks and desserts. Tune in to find out why they are so nutritious and discover new ways to add them to your table.

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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. On today’s show, I cover the history of chickpeas, where they are from, why they are good for the environment, and why they are good for your health.

Need chickpea inspiration? Check out this roundup of over 60 recipes that call for canned chickpeas.

I created this recipe for Sweet Potato, Chickpea & Coconut Soup just for this podcast. I hope you’ll give it a try.

Show Highlights:

• The lowdown on the lovely chickpea: a type of bean (pulse), that’s sustainable, easy to grow, and extremely nourishing
• Why chickpeas contribute to longevity, as evidenced by their place as the cornerstone of the diets in the “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 reduces 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–for heart health and immune support
• How the fiber in beans promotes 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 & 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.