The summer buzz means sundowners, picnics and all things chilled. It’s also par for the course to eschew heavy foods in favour of salads, fruit and smoothies. But don’t discount soup. Yes, this classic gazpacho recipe is not only hydrating but packs an antioxidant punch.
The case for this chilled gazpacho recipe
“It’s normal for appetite to decrease in hot weather and you need to focus on nutrient-dense foods to ensure you’re meeting your nutritional needs even if you’re eating less,” says Retha Harmse, registered dietician and spokesperson for the Association for Dietetics in South Africa (ADSA). Summer’s abundance of locally-grown fruits and veg makes it easy to include diverse fresh veg and nutrients into your menu. “It’s a great time to experiment with recipes that highlight summer produce, like gazpacho with fresh tomatoes, delicious salads with lots of crisp greens or berry parfaits with yoghurt,” says Harmse.
Allow us to expand on the benefits of tomato-based gazpacho:
Tomatoes consist mostly of water, making them a truly hydrating fruit for summer. It’s also rich in nutrients like potassium, magnesium and calcium. It’s also a potent antioxidant, which protects from cancers, improves skin health and protects the heart. Specifically, these red rounds contain Vitamin C, lycopene, beta-carotene and vitamin E.
Tips for an excellent classic gazpacho
- To make this a truly exceptional delight, allow your soup to chill out for at least two hours – this allows the flavours to develop.
- Use ripe tomatoes. The quality of your tomatoes greatly affects the flavour. Vine-ripened or heirloom tomatoes are excellent choices.
- Season as you wish. Feel free to adjust the vegetables and seasonings. For instance, adding a small jalapeño can spice things up – and up the nutrient content.
- Try different toppings:
- Diced avocado for creaminess
- Croutons or toasted seeds or chickpeas for crunch
- Diced cucumber or bell peppers for extra texture
- A dollop of sour cream or Greek yoghurt
READ MORE: You Can Make A Healthy, Protein-Packed Lunch In 5 Minutes
Retha Harmse’s Classic Gazpacho Recipe
Classic Gazpacho Nutritional Information
Assuming the recipe yields 6 servings, and minimal added salt is used, here’s the approximate nutritional breakdown per serving:
- Energy: approximately 421 kJ (101 kcal)
- Protein: 2.1 g
- Carbohydrates: 8.9 g (of which sugars: 6.5 g)
- Total fat: 7.5 g (of which saturated fat: 0.98 g)
- Dietary fibre: 2.8 g
- Total sodium: approximately 50-150 mg (depending on added salt and ingredients)
- Glycaemic Index (GI): estimated to be low
READ MORE: 3 Easy, Healthy Sorbet Recipes Perfect For Sunny Days
Source: https://www.womenshealthsa.co.za/food-and-nutrition/feed/
