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Gazpacho with chickpeas

March 30, 2017

Recipe

For a new take on gazpacho, toss in chickpeas (also called garbanzo beans). You'll add flavor and fiber to this easy soup.

Serves 6

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.

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.

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

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils Fruits Grains and grain products Meats, poultry and fish 1 Nuts, seeds and dry beans Sweets 2 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products 2 Nonstarchy vegetables 1 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates Fats Fruits 1/2 Protein and dairy Sweets 3 Vegetables

Nutritional analysis per serving

Calcium 125 Calories 24 g Total carbohydrate 0 mg Cholesterol 5 g Dietary fiber 0.5 g Monounsaturated fat Potassium 7 g Protein Trace Saturated fat About 1.5 cups Serving size 156 mg Sodium 1 g Total fat