Gazpacho with chickpeas - Mayo Clinic

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Gazpacho with chickpeas

Print Products and services By Mayo Clinic Staff

Dietitian s tip

For a new take on gazpacho, toss in chickpeas. Adding chickpeas more than doubles the soup's fiber content - bringing it from 2 grams fiber without chickpeas to 5 grams fiber with chickpeas.

Number of servings

Serves 6 Low FatHigh FiberHealthy carb

Ingredients

1 can (15 ounces) chickpeas (also called garbanzo beans), rinsed and drained 6 cups unsalted vegetable juice 1 cup (about 16) cherry tomatoes, quartered 1/2 cup chopped, seeded cucumber 1/4 cup chopped red onion 1/4 cup chopped fresh cilantro or parsley 1/4 teaspoon hot pepper sauce 1 to 3 garlic cloves, minced 1/4 cup lime juice 6 lime wedges

Directions

In a large bowl, add the chickpeas, vegetable juice, tomatoes, cucumber, onion, cilantro, hot pepper sauce, garlic and lime juice. Stir well. Cover and place in the refrigerator for at least 1 hour or until well-chilled. To serve, ladle the cold soup into chilled individual bowls and garnish with a lime wedge. Serve immediately.

Nutritional analysis per serving

Serving size About 1 5 cups

Total carbohydrate 24 gDietary fiber 5 gSodium 156 mgSaturated fat TraceTotal fat 1 gCholesterol 0 mgProtein 7 gMonounsaturated fat 0.5 gCalories 125Trans fat 0 gTotal sugars 8 gAdded sugars 0 g

DASH Eating Plan Servings

Nuts, seeds and dry beans 1 Vegetables 2 DASH diet: Recommended servings Sample DASH menus

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy 1/2 Vegetables 3

Diabetes Meal Plan Choices

Nonstarchy vegetables 2 Starches 1 ShareTweet March 30, 2017

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