Easy and Healthy Gazpacho

Name: Easy and Healthy Gazpacho
Prep time: 15 min
Total time: 75 min
Ingredients: 1 kg ripe Tomatoes; 1 Bell Pepper cored; 1 Cucumber; 1/2 red Onion; 2 Garlic cloves; 1/2 tsp ground Cumin; 1/2 tsp black Pepper; 2 Tbsp Sherry Vinegar (Red Wine Vinegar or Balsamic); 1 Tbsp Extra virgin Olive Oil; 1 Tbsp Chopped fresh herbs, I’m using Basil; 1 Tbsp Chopped Cucumber and Tomatoes; 1 Tbsp Sliced Red Onion; 1 Drizzle of Olive Oil and Vinegar; 1 Tbsp Roasted Pepitas (optional); 1 pinch Chilli Flakes (optional)

This Gazpacho is a delightful, chilled soup and is a great way to utilized overripe tomatoes. It’s made with fresh, wholesome ingredients. This recipe is super easy and can be prepared in under 15 minutes with no cooking required. It’s also low in calories and packed with veggies, vitamins, and nutrients.
You can top it with your favourite seeds and fresh herbs. It’s perfect for a lazy, hot summer day when you crave something fresh and easy to prepare.

Ingredients

1 kg of ripe Tomatoes
1 Bell Pepper cored
1 Cucumber
1/2 a red Onion
2 Garlic cloves
1/2 tsp of ground Cumin
1/2 tsp of black Pepper
2 Tbsp of Sherry Vinegar (Red Wine Vinegar or Balsamic)
1 Tbsp of Olive Oil

Garnish:

Chopped fresh herbs, I’m using Basil
Chopped Cucumber and Tomatoes
Sliced Red Onion
Drizzle of Olive Oil and Vinegar
Roasted Pepitas (optional)
Chilli Flakes (optional)

About this recipe

We’re experiencing a hot end-of-summer week here in London and there are plenty of beautiful tomatoes around. I vividly recall many years ago when one of my Spanish friends treated me to a traditional Gazpacho during their visit to Lisbon. It was one of the freshest and most delicious Gazpachos I’ve ever tasted. I’ve been craving those flavours and freshness so here’s my take on a traditional Gazpacho.
You can use a high-speed blender or strain your soup to achieve an incredibly smooth texture. Personally, I enjoy feeling the seeds and having a bit of texture, but as with all my recipes, you should adapt it to your taste and preferences. Feel free to use any fresh herbs you have on hand but I must admit, basil and tomatoes are like the perfect dance partners.
Traditionally, Gazpacho isn’t spicy but I genuinely appreciate the warmth of the chilli flakes combined with the sweetness of the tomatoes. However, you can omit the spice if you prefer. I also like to add roasted sunflower and pumpkin seeds for some texture and to keep it gluten-free. If you’d like, you can also include croutons and season it with black pepper and salt to taste.
I hope summer is still going strong wherever you are, and you get the chance to try this recipe with the abundance of beautiful tomatoes still in season.

Instructions

Step 1 – Start by thoroughly washing all vegetables. Chop most of the Tomatoes in big chunks. Cut half of one tomato in small squares and reserve to top.

Step 2 – Repeat with the Cucumber and Pepper, chop most in big chunks and 1/5 in small squares to top. Slice a few thick slices from the red Onion and chop the remaining in big chunks.

Step 3 – Peel the Garlic cloves, cut them in half lengthwise and remove the core. This part of the clove can add bitterness when the garlic is eaten raw.

Step 4 – To a food processor add the chopped Tomatoes, Cucumber, Pepper, red Onion, Cumin, black Pepper, Garlic, Vinegar and Olive Oil.

Step 5 – Blend until smooth; scraping down the sides with a spatula as you go. Taste for seasoning and add Vinegar, black Pepper or cumin as needed. Chill for at least 30 mins.

Step 6 – Serve in chilled soup plates, bowls or glasses. Drizzle with Olive Oil and Vinegar. Top with the reserved chopped vegetables and slices of red Onion. Finish with roasted Sunflowers seeds, Pumpkin seeds, fresh Basil leaves, Chilli Flakes and a few turns of freshly cracked black Pepper.

About the Ingredients

Bell Pepper: Traditionally this recipe uses green Pepper but I’m not a big fan of green Pepper so I’m using a Red one, It also helps add to the deep red colour of our cold soup. You can substitute with any Pepper you like. Bell peppers are very high in vitamin C with a single one providing up to 169% of the RDI. Other vitamins and minerals in bell peppers include vitamin K1, vitamin E, vitamin A, folate, and potassium. They also contain many healthy antioxidants, including capsanthin, violaxanthin, lutein, quercetin, and luteolin.

Roasted Pepitas: I lightly roasted Sunflower and Pumpkin seeds to add a crunchy texture and warm flavours. You can substitute with other seeds or roasted Almond nuts. Seeds contain all the starting materials necessary to develop into complex plants. Because of this, they are extremely nutritious. Seeds are great sources of fibre, healthy monounsaturated fats, polyunsaturated fats and many important vitamins, minerals and antioxidants. When consumed as part of a healthy diet, seeds can help reduce blood sugar, cholesterol and blood pressure.

Tomatoes: You really want ripe Tomatoes for this recipe. Tomatoes have a natural sweetness and a gentle tanginess. It’s like a tiny hint of acidity that provides balance to the sweetness. They are juicy and with an earthy undertone. Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are a great source of vitamin C, potassium, folate, and vitamin K.

Fresh Herbs: I’m using sweet Basil as I think Tomatoes and Basil were born to be together. You can use other fresh herbs like Coriander, Parsley and Dill that work well too. Sweet Basil carries a mild and pleasant natural sweetness that complements this dish. It has an earthy, slightly peppery undertone that adds depth to the sweetness of the Tomatoes.

Cucumber: are low in calories and contain a good amount of water and soluble fibre, making them ideal for promoting hydration and aiding in weight loss. To maximize cucumber’s health benefits use the peel too.

Red Onion: Traditionally this recipe uses white Onion but I’m using 1/2 a red Onion as it contain more nutrients than white onion and also adds to the deep red colour. You can substitute with white onion or Shallots.