Recipe: Gazpacho with Chickpeas

Jul 1, 2021 | Tara Schmidt | @taraschmidt

Bowl of 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: