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Gazpacho with chickpeas

Serves 6

Dietitian 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.

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)

Serving SizeAbout 1.5 cups
Calories125
Carbohydrate24 g
Cholesterol0 mg
Fiber5 g
Protein7 g
Sodium156 mg
Monounsaturated Fat0.5 g
Saturated FatTrace
Total Fat1 g

Last updated: March 30th, 2017

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