Recipe: Gazpacho with Chickpeas

Written by Brosnan Rhodes, Mayo Clinic Dietetic Intern

Gazpacho is a cold, tomato based soup heightened with other vegetables. It is a fantastic way to beat the heat and humidity. This recipe adds chickpeas, which give a great source of protein and fiber. It is easy to make, low sodium, low calorie, and very low fat. Give it a try as a main or side dish when you want to eat fresh and stay cool.

Number of servings: 6

Serving Size: About 1.5 cups

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:

• Calories - 125
• Total Fat - 1 g
• Saturated fat - Trace
• Trans fat - 0 g
• Monounsaturated fat - 0.5 g
• Cholesterol - 0 mg
• Sodium - 156 mg
• Total carbohydrate - 24 g
• Dietary fiber - 5 g
• Added Sugars - 0 g
• Protein - 7 g

For this recipe and more, visit Mayo Clinic Healthy Recipes.