Recipe: Gazpacho with Chickpeas

Jul 1, 2021 | Tara Schmidt, Mayo Clinic registered dietitian nutritionist | @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:

  • 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.

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