Mayo Clinic Health Library

Recipe: Gazpacho with garbanzo beans

Updated: 02-01-2011

Dietitian's tip: The variation on this traditional cold Spanish soup adds garbanzo beans, which more than doubles the fiber content — 4 grams fiber without, 9 grams fiber with the added garbanzo beans.

Ingredients

Serves: 6

  • 1 can (15 ounces) garbanzo beans, rinsed and drained
  • 6 cups unsalted vegetable juice
  • 1 cup 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 beans, 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: 191
  • Total carbohydrate: 38 g
  • Cholesterol: 0 mg
  • Dietary fiber: 9 g
  • Monounsaturated fat: 0.5 g
  • Protein: 7 g
  • Saturated fat: trace
  • Sodium: 158 mg
  • Total fat: 2 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings

Site view: at a glance