Pozole with Garbanzo Beans – Slow Carb Cooking

Pozole (aka Posole) is such a flavor-filled, rib-sticking, satiating meal that it is difficult to be convinced that it has a place on any kind of diet.  All of the ingredients in this Pozolillo de Garbanzo however are compliant with the slow carb diet (aka 4-hour body).


Pozole with Garbanzos (slow carb)

Changing Hominy for Beans in Pozole and Why Beans are Slow Carb Staples

Beans and legumes are allowed on Tim Feriss’s slow carb diet, but after working with many clients on this diet I have found that it is fairly easy for people to stall out their weight loss by overdoing it on bean/legume consumption.

Based on various podcasts or interviews of Ferriss, I have come to the conclusion that he included beans for two reasons: 1) they are indeed a carb but they don’t spike blood sugar like the refined carbs do, and 2) when you eat mainly protein and vegetables, it is common to get fatigued at first.  Beans and legumes offer a slow carb way to offset fatigue.  If you are doing a vegetarian form of slow carb, beans and legumes are going to be very important.  The garbanzo beans in the Pozole offer a lot more protein and slow carbs than hominy will and that’s why they were substituted in.

How Many Beans Do You Need on a Slow Carb Diet?

So are beans necessary to a slow carb lifestyle and if so, how many?  I like to approach this particular aspect of slow carb dieting using one of the findings of a world-wide study on longevity funded by National Geographic, called the Blue Zones Project.  Dan Buettner, team leader of the Blue Zones project, and his team came up with 5 geographic areas of the world that had the longest-lived (and healthiest) people.  The five geographic regions included:

  • Sardinia, Italy,
  • Okinawa, Japan
  • Loma Linda, California
  • Nicoya Peninsula, Costa Rica
  • Icaria, Greece.

After identifying these areas, the Buettner team went on to analyze what characteristics the five areas shared to try and tease out why the people lived so long and why they were relatively free of disease.  I will list the characteristics below, but the interesting thing to me with respect to diet was that the overall diets of these areas were very different from each other.  The only dietary ingredient that each region shared was a cup of beans a day.  The rest of the characteristics the long-lived people shared were more along social and cultural lines.  Here is a list of the shared characteristics that contributed to their longevity:

  • Family – put ahead of other concerns
  • Less smoking
  • Semi-vegetarianism
  • Constant moderate physical activity (as a part of daily life rather than exercise routines)
  • Rich social and community networks.
  • A cup of legumes/beans a day was a cornerstone characteristic of diet

So, if you want to know more about this fascinating project, Dan Buettner has written a series of books on the specific findings and one of the books is a meal plan/cookbook.  Click here for a link to check them out.

Recipe for Pork Pozole with Garbanzo Beans


  • 2 Tbsp olive oil
  • 2 lbs. pork shoulder, trimmed of fat and cut into 1-inch (or bite size) cubes
  • 1 tsp salt, plus extra for seasoning
  • 1 tsp freshly ground black pepper, plus extra for seasoning
  • 1 large onion, chopped
  • 4 garlic cloves, minced (can use minced cloves in jar)
  • 2 cups garbanzo beans (I used dried and soaked beans, but you can use 2 14 oz. cans)
  • 1 tsp dried oregano
  • 2 tsp ancho powder (I used fresh smoked Ancho blend from Heathglen)
  • 1 tsp chipotle spice ( I used fresh smoked chipotles from HeathGlen)
  • 1 1/2 tsp unsweetened cocoa
  • 10 cups chicken stock

Garnishes:  can use sliced avocados, chopped red onion, chopped fresh cilantro, sliced radishes, or lime wedges


  1. If using dried beans, soak them in 8-9 cups of water overnight or for about 8 hours and then rinse before using. If using canned garbanzo beans, pour them in a strainer and rinse the gel off.
  2. Preheat oven to 325 degrees
  3. In a large Dutch oven (or oven proof pot), heat 1 Tbsp oil over medium high heat.  Season the pork with salt and pepper and brown the pork on all sides.  You will need to work in batches to get a good sear and not overcrowd the pan.  It took me 3 batches and I added the 2nd Tbsp oil in the second batch.  It takes about 5-8 min. per batch.
  4. When all of the pork is seared, return all the meat to the pot and add the onion and garlic.  Saute onion and garlic with the pork over medium heat, stirring occasionally for around 5 minutes.  Add garbanzo beans, oregano, ancho powder, chipotle powder, cocoa, chicken stock, salt and pepper to taste and stir it all up to combine.
  5. Bring the mixture to a boil, stirring occasionally, and then cover the pot and place it in the oven for about 2 hours, or until pork is tender
  6. Ladle the pozole into bowls and garnish with any or all of the above listed garnishes.

Online Coaching Available:

I have followed the slow carb diet for 2 years, the keto diet for 1 year and now I currently do a nuanced version of the best of both including a 16/8 intermittent fasting protocol.  I have put my “been there done that” knowledge to work helping people figure it out and customize the approach that works for them.  I am currently an online fitness coach (info can be found here if you’re interested), and have just hit the 325-client mark.  Come and visit me and see if online coaching might be for you!

If not for diet or exercise, there are other coaches on the site that coach anything from writing a blog, to getting up early, to getting rid of that pesky procrastination.  Explore the site while you are there.  There are some wonderful coaches and the testimonials will tell you what you need to know.  Click here to get to my profile and then explore others from there.

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2 Responses to Pozole with Garbanzo Beans – Slow Carb Cooking

  1. Anonymous February 1, 2018 at 5:55 pm #

    Sounds delicious, I love garbanzos, and plan to make this. Question — is that 2 cups dry or 2 cups soaked garbanzos? If the latter, I’m assuming about 2/3 – 1 c dried to come up with 2 cups soaked? Thanks!

    • dorothy stainbrook February 1, 2018 at 7:03 pm #

      Well Elizabeth I just dumped a small bag of dried in a bowl of water in the morning and let them soak most of the day. Then I measured them to around 2 cups, but it was after they were soaked. It actually ended up being a little more than 2 cups. If you used canned beans I would use both 14 oz cans. It really doesn’t effect the taste of the pozole, it’s just how many beans you want in your stew. I would probably use less next time as it was too filling for me.

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