By Mayo Clinic Staff

Dietitian'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.

Number of servings

Serves 6
  1. Diabetes meal plan
  2. DASH diet
  3. Heart-healthy
  4. Weight management
  5. Low-fat
  6. Plant-based
  7. Meatless
  8. Healthy-carb
  9. High-fiber

Ingredients

  1. 1 can (15 ounces) chickpeas (also called garbanzo beans), rinsed and drained
  2. 6 cups unsalted vegetable juice
  3. 1 cup (about 16) cherry tomatoes, quartered
  4. 1/2 cup chopped, seeded cucumber
  5. 1/4 cup chopped red onion
  6. 1/4 cup chopped fresh cilantro or parsley
  7. 1/4 teaspoon hot pepper sauce
  8. 1 to 3 garlic cloves, minced
  9. 1/4 cup lime juice
  10. 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

Serving size: About 1.5 cups

  • Total carbohydrate 24 g
  • Dietary fiber 5 g
  • Sodium 156 mg
  • Saturated fat Trace
  • Total fat 1 g
  • Cholesterol 0 mg
  • Protein 7 g
  • Monounsaturated fat 0.5 g
  • Calories 125
  • Trans fat 0 g
  • Total sugars 8 g
  • Added sugars 0 g
March 30, 2017