Gazpacho with Garbanzo Beans - 28g Carbs, 9g Fiber
From: Mayo Clinic
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.
Serves: 6
1 (15 oz can) garbanzo beans, rinsed and drained
6 cups unsalted vegetable juice
1 cup cherry tomatoes, quartered
1/2 cup cucumber, chopped, seeded
1/4 cup red onion, chopped
1/4 cup cilantro OR parsley, chopped fresh
1/4 tsp hot pepper sauce
1 to 3 garlic cloves, minced
1/4 cup lime juice
6 lime wedges
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.
Serves: 6
Serving size: About 1 1/2 cups
Nutritional per Serving:
191 Calories, 2g Total Fat, Trace Saturated Fat, 0.5g Monounsaturated Fat,
0mg Cholesterol, 7g Protein, 158mg Sodium, 28g Carbs, 9g Fiber,
1,260mg Potassium, 88mg Calcium
Mayo Clinic Healthy Weight Pyramid Servings:
3 Vegetables, 1 Protein and dairy
Diabetes Meal Plan Exchanges:
2 Starches, 1 Non-starchy vegetables, 1 Meat and meat substitutes
Dash Eating Plan Servings: 3 Vegetables, 1 Nuts, seeds and dry beans
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