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Garden Gazpacho with Garbanzo

by in Blog, Recipes, Vegan, Vegetarian Recipes 19/02/2019

Garden Gazpacho with Garbanzo

Gazpacho is a Spanish cold soup usually made with stale bread, olive oil, tomatoes and cucumber. To make it higher in protein and lower in fat, I have substituted the bread and olive oil with garbanzo beans and cumin powder. Personally (although biased!), I think this tastes better. A selection of complimentary vegetables has been added to also enrich this dish.

This filling yet light soup is very easy to prepare-just throw everything in the blender, puree and voila! The magic happens in the sitting time, the more you will allow it to sit in the refrigerator the tastier it will be (within reason of course, we mean hours not weeks!). I have added sunflower seed kernels, which complements the garbanzo beans with amino acid to make it a complete protein.


Serves                                  2

Preparation Time               20 minutes

Cooking Time                     10 minutes

Ready in                               2 hours

Difficulty Level                    Easy


Ingredients

  • 1 (15.5 oz) can garbanzo beans, drained and rinsed
  • 1 tablespoon sunflower seeds
  • 3 tomatoes, seeded and quartered
  • 1 cucumber, seeded and cubed
  • 1 carrot, sliced
  • 1 green bell pepper, chopped
  • 2 shallots, quartered
  • 2 cloves of garlic
  • 3 cups of vegetable broth or tomato juice
  • ¼ cup lemon juice
  • ½ teaspoon of dried oregano
  • ½ teaspoon of dried basil
  • 1 teaspoon cumin or curry powder
  • 1 dash black pepper, grounded salt to taste; cilantro, for garnishing

Method

  • Blend half of remaining ingredients except cilantro in a blender until smooth. Pour in a non reactive bowl.
  • Puree other half of ingredients in blender and return to the bowl of previous mixture. Stir to combine. Add water if you need a thinner consistency.
  • Place in refrigerator for at least one and a half hour. Garnish with cilantro. Serve chilled.


**if using dried garbanzos, soak half cup of dried beans for at least 4 hours then simmer it for about one and a half hour.


Nutritional Information

Amount Per Serving

Calories

352.0

Total Fat

12.3 g

      Saturated Fat

1.5 g

      Polyunsaturated Fat

5.0 g

      Monounsaturated Fat

4.9 g

Cholesterol

0.0 mg

Sodium

2,330.9 mg

Potassium

1,222.5 mg

Total Carbohydrate

54.8 g

      Dietary Fiber

11.0 g

      Sugar

9.2 g

Protein

11.1 g

Vitamin A

125.2 %

Vitamin B-6

52.9 %

Vitamin C

196.9 %

Vitamin E

33.0 %

Calcium

12.6 %

Iron

35.4 %

Folate

40.1 %

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