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Pozole with Garbanzo Beans – Slow Carb Cooking

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) and can work for low carb lifestyles.

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Slow carb posole with garbanzo beans
Slow carb posole with garbanzo beans

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.

Because Pozole/Posole is so popular, I have some variations on the recipe here.

Recipe for Pork Pozole with Garbanzo Beans

Slow Carb Pozole with Garbanzo Beans

Slow carb posole with garbanzo beans
5 from 5 votes
Prep Time 30 mins
Cook Time 2 hrs
Calories 203


  • 2 cups garbanzo beans
  • 2 Tbsp olive oil
  • 2 lbs pork shoulder cut into 1-inch (bite size) cubes
  • 1 tsp salt
  • 1 large` onion chopped
  • 2-3 cloves garlic minced
  • 1 tsp dried oregano
  • 2 tsp smoky ancho blend
  • 1 tsp chipotle spice
  • 1 1/2 tsp unsweetened cocoa
  • 10 cups chicken stock
  • garnishes options include avocados, chopped red onion, chopped cilantro, sliced radishes, or lime wedges


  • If using dried beans, soak them in 8-9 cups of water overnight or for about 8 hours and then rinse before using (measure the 2 cups after soaking). If using canned garbanzo beans, pour them in a strainer and rinse the gel off.
  • Preheat oven to 325 degrees F
  • 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. Do not overcrowd the pan. It took me 3 batches and I added the second Tbsp oil in the second batch. It takes about 5-8 min. per batch.
  • When all of the pork is seared, return all the meat to the pot and add the onions and garlic. Saute the onion and garlic with the pork over medium heat, stirring occasionally for around 5 minutes.
  • Add garbanzo beans, oregano, ancho spice, chipotle spice, cocoa, chicken stock to pot and stir to combine. Salt and pepper to taste at this point.
  • 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
  • Ladle the pozole into bowls and garnish and serve.


Calories: 203kcalCarbohydrates: 24.1gProtein: 30.7gFat: 8.3g
Did you make this recipe?If you tried this recipe, please give it a 5-star rating! To do this, just click on the stars above. And don’t forget to tag me at @dorothy_stainbrook_heathglen, if you share a picture on Instagram! You can also tag me at #heathglen!

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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Low Carb Pork Posole - with Keto and Slow Carb Variations - Farm to Jar Food

Wednesday 29th of May 2019

[…] Pozole with Garbanzo Beans - Slow Carb Cooking - Farm to Jar Food on May 23, 2019 at 3:58 pm […]

Thursday 1st of February 2018

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

Thursday 1st of February 2018

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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