Healthy Recipe:

Recipe: Gazpacho with garbanzo beans




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Recipe: Gazpacho with garbanzo beans

By Mayo Clinic staff
Original Article:  http://www.mayoclinic.com/health/healthy-recipes/NU00390
  • High fiber = at least 5 g of fiber per serving
  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
  • Low fat = no more than 3 g of fat per serving
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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.

By Mayo Clinic staff
Serves 6

Ingredients

    • 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

Serving size: About 1.5 cups
Calories191 Sodium158 mg
Total fat2 g Total carbohydrate38 g
Saturated fattrace Dietary fiber9 g
Monounsaturated fat0.5 g Protein7 g
Cholesterol0 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

NU00390 Feb. 1, 2011

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