Recipe: Gazpacho with garbanzo beans

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.

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

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)

Calories	191	Cholesterol	0 mg
Protein	7 g	Sodium	158 mg
Carbohydrate	38 g	Fiber	9 g
Total fat	2 g	Potassium	1,260 mg
Saturated fat	trace	Calcium	88 mg
Monounsaturated fat	0.5 g