Find Blue Zones Kitchen Meals in a Store Near You

Baked Ikarian Chickpeas

Ikarians eat a variation of the Mediterranean diet, with lots of fruits and vegetables, whole grains, beans, potatoes, and olive oil—which contains cholesterol- lowering mono-unsaturated fats. Try these delicious baked chickpeas. And don’t forget the olive oil!


Baked Ikarian Chickpeas Recipe


1 pound dried chickpeas
1 medium zucchini (about 5 ounces), diced
2 medium carrots, peeled and diced (about 1⁄2 cup)
1 small yellow or white onion, diced (about 1⁄2 cup)
1⁄2 cup extra-virgin olive oil
2 tablespoons packed fresh mint leaves, minced
1⁄2 teaspoon salt
1⁄4 teaspoon freshly ground black pepper


Soak the chickpeas in a big bowl of water at room temperature for at least 8 hours or up to 16 hours (that is, overnight).
Drain in a colander set in the sink.
Pour the chickpeas into a large saucepan and add enough cool water so they’re submerged by 2 inches.
Bring to a boil over high heat.
Boil for 5 minutes, then drain in a colander set in the sink.
Return the chickpeas to the pot, cover with the same amount of freshwater, and bring back to a boil over high heat.
Cover, reduce to low heat, and cook until tender, about 45 minutes.
Scoop out 1 cup cooking liquid and set aside.
Drain the remainder in a colander set in the sink.
Position the rack in the center of the oven and heat the oven to 350°F.
Stir the zucchini, carrots, onion, olive oil, and mint in a large roasting pan.
Pour the drained chickpeas evenly over the vegetables; pour in the reserved 1 cup cooking liquid.
Roast undisturbed until the vegetables are tender and the chickpeas are lightly browned, about 15 minutes.
Stir in the salt and pepper.
Set aside at room temperature for 5 minutes to blend the flavors before serving.

100 Recipes to Live to 100 THE BLUE ZONES KITCHEN

The Blue Zones Kitchen fuses scientific reporting, National Geographic photography and 100 recipes that may help you live to 100. The Blue Zones’ food tradition is going the way of the dodo bird, thanks to the encroachment of the American Food Culture.

Learn More

From #1 New York Times Bestselling Author, National Geographic Fellow & Founder of Blue Zones, Dan Buettner

The Blue Zones: Secrets for Living Longer

Lessons From the Healthiest Places on Earth