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Obesity Discussion · 01-24-06, 01:42 AM

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.

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

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 3
Protein and dairy 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 2
Nonstarchy vegetables 1
Meat and meat substitutes 1

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 3
Nuts, seeds and dry beans 1

http://www.mayoclinic.com/health/hea...ecipes/NU00390

01-24-06, 01:42 AM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,815 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Gazpacho with garbanzo beans 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. 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 MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Vegetables 3 Protein and dairy 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Starches 2 Nonstarchy vegetables 1 Meat and meat substitutes 1 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Vegetables 3 Nuts, seeds and dry beans 1 http://www.mayoclinic.com/health/hea...ecipes/NU00390 __________________