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    This Classic Gazpacho Recipe Is Excellent Hydration + Antioxidants

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    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 gazpachoTo 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 yoghurtREAD MORE: You Can Make A Healthy, Protein-Packed Lunch In 5 Minutes

    Retha Harmse’s Classic Gazpacho Recipe

    Summertime is when seasonal produce is at its peak flavour and nutritional value. It’s a great time to experiment with recipes that highlight summer produce, like this classic gazpacho recipe with fresh tomatoes.

    Prep Time 10 minutes minsCook Time 3 minutes minsChill Time 2 hours hrs

    Course Appetizer, dinner, Drinks, Lunch, Side Dish, Soup, StarterCuisine Healthy, Spanish, Vegan, Vegetarian

    Servings 6Calories 101 kcal

    6 ripe tomatoes cored and roughly chopped1  large cucumber peeled and chopped1 red pepper seeded and sliced 1 green pepper seeded and sliced1 small red onion chopped2 cloves garlic minced3 Tbsp extra-virgin olive oil2 Tbsp red wine or sherry vinegar1 tsp salt, to taste ½ tsp ground black pepper ½ tsp cumin ground (optional)cayenne pepper to taste (optional)2 cups cold water or low-sodium tomato juiceFresh basil or parsely for garnish
    Prepare the vegetables. In a large bowl, combine the chopped tomatoes, cucumber, red and green peppers, red onion, and minced garlic.Working in batches, if necessary, add the vegetable mixture to a blender or food processor.Add the olive oil and vinegar. Blend until you reach your desired consistency—some prefer a smooth soup, while others like it a bit chunky.Season and adjust consistency: Stir in the salt, black pepper, cumin, and cayenne pepper if using. Add tomato juice or cold water to achieve your preferred thickness.Pour the blended mixture back into the bowl.Cover the bowl with plastic wrap and refrigerate for at least 2 hours.Serve with fresh basil or parsely leaves to garnish and drizzle a little extra olive oil on top, if desired.

    Keyword 15-Minute Recipes, blender recipes, Classic Dish, comfort food, Easy Meals, healthy, Healthy Recipes, healthy soup, Loadshedding-Friendly, low-carb, Lunch, No-Cook Recipes, quick and healthy meals, soup, tomato, Vegan, vegetarian

    Classic Gazpacho Nutritional InformationAssuming 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 lowREAD MORE: 3 Easy, Healthy Sorbet Recipes Perfect For Sunny Days More

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      6 Delicious Winter Soup Recipes – Plus Sides!

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      Temperatures are dropping, socks are getting thicker and you’re suddenly finding you need an extra blanket on your bed at night. Winter is here, and it brings with it more time snuggled up indoors, endless cups of tea and, of course, bowls of steaming soup. There’s no better side for soup than fresh bread, so here’s a round-up of six super winter soup recipes and sides to go with them.

      Note: Stick to low-GI wholewheat bread whenever possible, or leave it out completely. These soups are filling enough to go without the side!

      READ MORE: 3 Comforting Soups That’ll Boost Your Immune System

      Want More Winter Soup Recipes? We’ve Just Launched The Ultimate Soup Cookbook!

      In this book, you’ll find light broths, bold bisques and scrumptious stews so satisfying, you’ll be craving them all year long. It’s time to simmer, stir and slurp your way to better meals with:

      45 Easy, Healthy Homemade Soup Recipes

      Energy Boosting Foods

      The Best Blenders That Do It All

      Ingredients That’ll Help Curb Cravings

      6 Winter Soup Recipes That’ll Warm You Up, Stat!

      1. Cheeky Broccoli And Cheese Soup

      Broccoli and cheese are a heavenly match, and this is a good way to disguise healthy green vegetables if your family members aren’t mad about them.

      Broccoli And Cheese Soup

      Broccoli and cheese are a heavenly match, and this is a good way to disguise healthy green vegetables if your family members aren’t mad about them.

      Prep Time 5 minutes minsCook Time 15 minutes mins

      Course SoupCuisine American

      ½ OnionOlive Oil2 Cups Broccoli1 Litre Chicken or vegetable stock1 Tin Evaporated milk1 Cup Cheddar cheese, gratedFor The SideButter, softenedLemon zest, gratedLow-GI brown bread, toasted
      Fry the onion in a little oil until soft. Add broccoli, stock and evaporated milk. Boil until the broccoli is soft.Add cheddar cheese. Blend until smooth.For the side: Mix softened butter with grated lemon zest, then spread onto toasted low-GI brown bread. Serve with the broccoli soup and enjoy.

      Keyword Healthy Recipes, soup

      READ MORE: Make This Cold-Fighting Lettuce, Fennel & Pea Soup If You’re Feeling Under The Weather

      2. Smoky Bacon And Bean Soup

      The best thing about this soup is that you can make it with items from your kitchen cupboard or freezer.

      Smoky Bacon And Bean Soup

      The best thing about this soup is that you can make it with items from your kitchen cupboard or freezer.

      Prep Time 5 minutes minsCook Time 10 minutes mins

      Course SoupCuisine Spanish

      Few Rashers Bacon, chopped 1 Tin Italian tomato and onion mix1 Tin Butter beansFor The SideSoft butter1 Clove Garlic, choppedDried herbsLow-GI white bread
      Fry a few rashers of chopped bacon until crispy. Add tomato and onion mix and butter beans.For the side: Make herbed garlic butter by mixing together butter, garlic and dried herbs. Spread this mixture onto slices of low-GI white bread then grill until crispy and golden.Dunk the garlic bread into the soup for a hearty meal that’ll warm anyone up from the inside.

      Keyword bacon, dinner, Easy Meals, soup

      3. Tummy-Filling Sweetcorn & Chicken Soup

      This soup is a great way to use up leftover roast chicken pieces.

      Cosy Chicken & Corn Chowder Soup

      Cosy up with a hearty bowl of this chicken and corn chowder. This soup is a great way to use up leftover roast chicken pieces.

      Prep Time 5 minutes minsCook Time 15 minutes mins

      Course SoupCuisine American

      2 Potatoes, chopped1 OnionButter1 Tin Creamed sweetcorn1 Tin Whole kernel corn, drained1 Can Cream of chicken soupDash MilkLeftover chicken, chopped into small piecesFor The SideLow-GI brown bread, toastedParmesan, grated
      Fry the potatoes and onion in butter, then add sweetcorn and corn. Add chicken soup, a dash of milk and leftover chicken.For the side: While the soup bubbles away, toast a few slices of low-GI brown bread, top with Parmesan and grill until the cheese has melted into the bread. Serve the soup when the potatoes are completely soft, with a healthy portion of Parmesan toast.

      Keyword chicken, Easy Meals, Healthy Recipes, soup

      READ MORE: Give Your Salad A Winter Makeover With This Butternut And Beetroot Recipe

      4. Hearty Veggie Noodle Soup

      If you have odds and ends of vegetables in your fridge, you can whip up this soup for almost nothing.

      Hearty Vegetable Noodle Soup

      If you have odds and ends of vegetables in your fridge, you can whip up this soup for almost nothing.

      Prep Time 5 minutes minsCook Time 20 minutes mins

      Course SoupCuisine Vegetarian

      1 OnionOil3 Carrots, chopped2 Stalks Celery, chopped2 Zucchinis, chopped2 Tbsp Tomato paste2 Cups Vegetable stock2 Cups Short pasta (macaroni, penne, fusilli or shells)For The SideBreadOlive oilSalt
      Fry one onion in a little oil, then add carrots, celery and zucchini.Add tomato paste and stock to the mixture. Bring to the boil, then add short pasta (macaroni, penne, fusilli or shells) and cook until the pasta is al dente.For The Side: To serve with the soup, make homemade croutons by cutting bread into cubes. Sprinkle with olive oil and salt, then roast in the oven until crispy. Sprinkle the homemade croutons into noodle soup just before serving – scrumptious.

      Keyword dinner, Easy Meals, soup, vegetarian

      5. Creamy Mushroom Soup

      This soup couldn’t be simpler and it works for a laid-back dinner party starter.

      Creamy Mushroom Soup

      This soup couldn’t be simpler and it works for a laid-back dinner party starter.

      Prep Time 5 minutes minsCook Time 15 minutes mins

      Course SoupCuisine Vegetarian

      2 Punnets Mushrooms, sliced1 Onion, chopped3 Cloves Garlic, choppedButter2 Cups Fresh cream1 Cup Vegetable or chicken stockDollop Sour cream (optional), for servingFor The SideBreadOlive oilBrown onion soup powder
      Fry mushrooms, onion and garlic in melted butter until all the mushrooms are brown and tender.Add fresh cream and stock, simmer for five minutes, then turn off the heat.For The Side: Cut slices of bread into “soldiers”, drizzle with olive oil and sprinkle with brown onion soup powder, then bake until completely crispy. The brown onion soup gives them a salty, savoury flavour.Serve bread with the hot mushroom soup and top with sour cream, if you have some.

      Keyword 15-Minute Recipes, dinner, Easy Meals, vegetarian

      READ MORE: 15-Minute One-Pan Chicken With Green Beans In Tomato Sauce

      6. Meaty Lasagne Soup

      If your family loves lasagne, they’ll adore this twist on the classic pasta dish.

      Meaty Lasagne Soup

      If your family loves lasagne, they’ll adore this twist on the classic pasta dish.

      Prep Time 5 minutes minsCook Time 25 minutes mins

      Course SoupCuisine Italian

      1 Onion, chopped2 Carrots, chopped500 Grams Mince2 Tins Chopped tomatoes2 Cups Beef stock1 Cup Elbow macaroni or lasagne sheets, broken upFor The Side3 Slices BreadOlive oilDried herbs
      Fry onion and carrot until golden brown, then add the mince until browned.Add tomatoes and simmer.Add beef stock and elbow macaroni (or broken lasagne sheets). Cook until the pasta is soft.For The Side: Toast bread, then whizz in a blender until a chunky crumb is formed. Fry the crumbs in olive oil with dried herbs, until crispy. Use these crunchy breadcrumbs to top the lasagne soup.

      Keyword beef, dinner, Easy Meals, Healthy Recipes, soup More

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      Make This Cold-Fighting Lettuce, Fennel & Pea Soup If You’re Feeling Under The Weather

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      Whether you’re sick or just plain sick of the frosty temps and in search of winter soups for cold weather, we’ve got you covered. This pea soup recipe has antioxidants, including vitamin C, which help fight disease-causing free radicals. And we can’t get enough of this delicious, vibrant, green soup.

      “Salad isn’t the only way to serve lettuce in a bowl – here, it lightens up pea soup and adds some texture to make every spoonful extra satisfying,” says Giada De Laurentiis, creator of this pea soup recipe.

      READ MORE: 3 Comforting Soups That’ll Boost Your Immune System

      Why This Pea Soup Recipe Is Great For Colds

      It’s packed with antioxidants: Peas are packed with antioxidants, like vitamin C, vitamin E, zinc, catechin and epicatechin. These antioxidants help build your immune system so you’re better able to avoid the sniffles. Fresh fennel bulb is also a good source of vitamin C which is critical for immune health.

      It is hydrating: Lettuce is super hydrating. When you’re sick you’re always encouraged to stay hydrated and drink plenty of liquids. And because water makes up over 95% of raw lettuce it’s a great booster booster.

      It’ll help you feel better: So there actually is a real reason people suggest you eat soup when you’re sick. The sodium in soup may act in a similar way to gargling warm salt water and help relieve sore throat pain. Plus, the heat helps clear nasal congestion and can relieve pain and sinus pressure. And of course, with all the veggies we tend to pack into soups, the nutrient-dense nature of soups may help, too.

      READ MORE: This Aubergine Curry Is The Ultimate Winter Comfort Meal

      3 Amazing Blenders You Should Make Your Winter Soups With

      Smeg Hand Blender

      This retro-styled set chops, blends, whisks and mashes. Plus, immersion blenders allow you to blend directly in your pot which means less dishes.

      Nutribullet Blender Combo

      Jug blenders make dumping and blending soups so easy. This one is especially great as you can use it while sauces and soups are still hot (no waiting for it to cool).

      Smartlife Soup Maker

      Five pre-programmed settings and powerful blades easily liquify veg, while a heating plate warms the contents inside. Hardly any dirty dishes thanks to this nifty gadget.

      READ MORE: Are Wellness Shots With Turmeric, Ginger, Or ACV Actually Good For You? A Dietician Weighs In

      Try One Of Our Favourite Winter Soups For Colds

      Cold-Fighting Lettuce, Fennel & Pea Soup Recipe

      Giada De Laurentiis

      Adapted from Giada’s Feel Good Food: My Healthy Recipes and Secrets, this pea soup recipe has antioxidants, including vitamin C, which help fight disease-causing free radicals. Per serving: 731kJ, 9g fat (5g sat), 18g carbs, 6g sugar, 289mg sodium, 6g fibre, 7g protein.

      Prep Time 10 minutes minsCook Time 20 minutes mins

      Course SoupCuisine Healthy

      Servings 4 peopleCalories 175 kcal

      3 Tbsp Unsalted butter1 bulb Fennel, chopped, fronds reserved for garnish2 large Shallots, chopped1 head Bibb or butter lettuce, cut into 1cm-wide strips280 grams Frozen baby peas1½ cups Low-sodium chicken stock¾ tsp Fennel seeds½ tsp Kosher salt½ tsp Freshly ground black pepper
      Melt butter in a saucepan over medium heat. Add fennel and shallots. Cover and cook, stirring occasionally, until vegetables soften (about six minutes).Add lettuce and stir until it wilts (one to two minutes). Mix in peas, stock and one cup water and bring to a boil. Cover, reduce heat to medium-low and simmer until vegetables are just tender (about five minutes).Transfer to a blender, add fennel seeds and purée until smooth. Return soup to the pot over a low heat. Add the salt and pepper and thin with water if needed. Once heated, ladle soup into bowls and garnish with fennel fronds.

      Keyword comfort food, Easy Meals, healthy soup, Pea Soup, soup, vegetarian

      Per serving: 731kJ, 9g fat (5g sat), 18g carbs, 6g sugar, 289mg sodium, 6g fibre, 7g protein. More

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      3 Comforting Soups That’ll Boost Your Immune System

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      Cold weather begs for warm, steamy dishes and these comforting soups will give you enough variety in texture and flavour so you don’t feel bored. Also, you can whip up a couple and freeze them for work lunches. Score! Start with a good-quality chicken or vegetable stock (plus, some chilli, garlic and onion) and build up from there.

      Soup stars

      Get your kitchen tools ready and you’ll be off creating flavourful, comforting soups in no time.

      Smeg Hand Blender

      This retro-styled hand blender does it all, including mashing, blending and chopping.

      Haden Jug Blender

      Jug blenders make it easy to dump soups into and blend in a blitz.

      Kambrook Smartlife Soup Maker

      Blades whirr and break down veg, while a heating plate makes it easy to create your soups in one container.

      Comforting soups that boost immunity

      These vegetable soups are jam-packed with immune-boosting veggies. They’ll ward off illness and have you feeling like your strongest self. Here’s why.

      Cauliflower

      This white veg is high in nutrients, despite its lack of colour. And just one serving gives you 58% of your daily allowance of vitamin C. It’s also high in fibre, feeding your gut’s healthy bacteria and dialling up digestion.

      Spinach

      The benefits of spinach are so large that it’s considered a superfood. And for good reason: from flushing out the free radicals that lead to cancer to enhancing your body’s essential functions, spinach is an all-rounder queen.

      Butternut

      Butternut is a powerful source of vitamins, including vitamins A, C and E. From taking care of your hair, skin and nails to boosting immunity, butternut is great at souping up your meal’s nutritional profile.

      Cauli Soup

      This dreamy, creamy soup boosts immunity, thanks to healthful ingredients.

      Prep Time 5 minutes minsCook Time 40 minutes mins

      Course SoupCuisine Healthy

      1 large onion chopped1 clove garlic chopped1 red chilli finely chopped1 tbsp extra-virgin olive oil1 head cauliflower chopped2-3 cups vegetable stockparsely for garnishing
      In a large saucepan, sauté the onion, garlic and chilli in the olive oil.Add the cauliflower, cover with stock and cook over medium heat for 30 minutes, until the cauliflower is soft.Blend with a hand blender until creamy. Garnish and serve.

      Keyword Cauliflower soup

      Spinach and broccoli soup

      Bitty and bright, this soup is a super-healthy dose of nutrients.

      Prep Time 5 minutes minsCook Time 35 minutes mins

      Course SoupCuisine Healthy

      1 large onion chopped1 clove garlic chopped1 red chilli finely chopped1 tbsp extra-virgin olive oil1 head broccoli roughly chopped1 bag baby spinach divided in half3-4 cups vegetable stock1/2 handful fresh basil
      In a large saucepan, sauté the onion, garlic and chilli in the olive oil. Add the broccoli and half the bag of baby spinach then cover with vegetable stock. Cook over medium heat until broccoli is soft, about 30 minutes.Remove from the heat. Add the rest of the baby spinach and some basil and blend with a handheld blender. It’ll go bright green. Serve with some chopped spring onions and extra basil. Garnish with extra chilli (optional).

      Keyword miso soup, spinach and broccoli soup

      Spicy butternut soup

      Love butternut soup? The spicy kick in this one punches up the flavour even more.

      Prep Time 10 minutes minsCook Time 1 hour hr

      Course SoupCuisine Healthy

      1 medium-sized butternut chopped1 large onion chopped1 tbsp masala curry spice1 chilli chopped1 tbsp extra-virgin olive oil1 cup vegetable stock1/2 tin coconut creamcoriander for garnishing
      Preheat the oven to 180° C. Place all the ingredients, besides the stock, coconut cream and coriander, in a roasting pan and roast for 40 minutes until cooked through and slightly charred. Remove from the oven and allow to cool slightly.Squeeze the sweet, soft garlic flesh out of the cloves and place with the rest of the ingredients in a large saucepan. Add the cup of stock and coconut cream.Using a hand blender, blitz all the ingredients together and reheat until the desired temperature is reached. Garnish with coriander.

      Keyword butternut soup, healthy soup, miso soup More