Gazpacho with chickpeas

Dietician'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.

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.

Serving Information

Serves 6

Nutritional analysis per serving

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

DASH Eating Plan Servings

Nuts, seeds and dry beans: 1
Vegetables: 2

Diabetes Meal Plan Choices

Nonstarchy vegetables: 2
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 1/2
Vegetables: 3

Last Updated Mar 30, 2017


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