Blue Zone Chicken Recipes
Blue Zone Chicken Recipes focus on simple, nutrient-dense dishes inspired by the longevity-promoting diets of Blue Zone regions. These recipes feature chicken as a lean protein combined with vegetables, whole grains, and healthy fats, often using herbs, spices, and minimal processed ingredients. The emphasis is on balanced, plant-forward meals that support long-term health and well-being.
Equipment
- Large stockpot or Dutch oven
- Cutting Board
- Knife
- Wooden spoon or ladle
- Measuring Cups and Spoons
- Can opener (if using canned tomatoes)
Ingredients
- 1/3 lb dry garbanzo beans
- 1/3 lb dry white beans
- 1/3 lb dry pinto or red beans
- 1.5 cups potatoes cubed (1-2” pieces)
- 1 – 14 oz can of chopped tomatoes or 5 Roma tomatoes, diced
- 5 stalks celery chopped
- 6-8 cups water or vegetable stock for richer flavor, use vegetable base like “Better than Bouillon”
- 1 medium onion chopped
- 1 tsp dried oregano
- Salt to taste
- 8 cloves garlic chopped
- 5 carrots chopped
- 1 bay leaf
- 2 tbsp olive oil
- 1 tsp red or black pepper red pepper adds more heat
Instructions
Soak the Beans:
- The night before, soak the garbanzo, white, and pinto beans in water. If short on time, use the quick-soak method by boiling the beans for 2 minutes, then covering and letting them sit for an hour. Drain the water.
Prepare the Vegetables:
- While the beans are soaking or after they’ve been drained, chop the potatoes, celery, onion, garlic, and carrots.
Cook the Aromatics:
- In a large stockpot or Dutch oven, heat 2 tablespoons of olive oil over medium heat. Add the chopped onions, carrots, and garlic. Sauté for about 5 minutes until the onions are softened and fragrant.
Add the Beans & Stock:
- Add the soaked and drained beans to the pot along with the chopped tomatoes, potatoes, celery, and bay leaf. Pour in 6-8 cups of water or vegetable stock, depending on how brothy you want the dish. Stir to combine.
Season & Simmer:
- Add the oregano, red or black pepper, and salt to taste. Bring the mixture to a boil. Once boiling, lower the heat to a simmer and cook uncovered for 1-1.5 hours, stirring occasionally, until the beans are tender and the soup has thickened.
Serve:
- Once the beans are cooked through and the flavors have melded together, remove from heat. Discard the bay leaf. Taste and adjust seasoning if necessary. Serve hot, optionally with a drizzle of olive oil or a sprinkle of fresh herbs.
Notes
I recommend using organic chicken and fresh, high-quality ingredients to truly capture the health benefits of this recipe.
You can adjust the seasoning to suit your personal preference, but this simple yet vibrant blend of Mediterranean flavors will have you feeling like you’re dining on the shores of the Mediterranean.