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
