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Gazpacho is ac soup made of raw vegetables that is served cold on hot summer days. The fact that there is little or no cooking involved helps preserve more vitamins and minerals from fresh vegetables. The only ingredient that requires cooking in my recipe are the peppers which I roast in the oven prior to blending to bring out more flavour.
Although Gazpacho is great just by itself, you can serve it with a dollop of sour cream or cheese on top or even with low-carb bread such as Keto Buns or Breadsticks. Half a serving is great as a starter while the full serving is enough for lunch or light dinner.
Also see: Green Gazpacho (recipe is in the KetoDiet App).
Hands-on Overall
Serving size about 1 cup/ 240 ml
Nutritional values (per serving, about 1 cup/ 240 ml)
Net carbs6.3 grams
Protein5.6 grams
Fat38.1 grams
Calories396 kcal
Calories from carbs 6%, protein 6%, fat 88%
Total carbs10.7 gramsFiber4.4 gramsSugars5.1 gramsSaturated fat8.3 gramsSodium526 mg(23% RDA)Magnesium32 mg(8% RDA)Potassium498 mg(25% EMR)
Ingredients (makes 8 servings)
- 1 large or 2 small green peppers (150 g/ 5.3 oz)
- 1 large or 2 small red peppers (150 g/ 5.3 oz)
- 1 small red onion (60 g/ 2.1 oz)
- 2 medium avocados (300 g/ 10.6 oz)
- 4-5 medium tomatoes (400 g/ 14.1 oz)
- 2 cloves garlic
- 2 tbsp fresh lemon juice (30 ml)
- 2 tbsp apple cider or wine vinegar (30 ml)
- 2-4 tbsp each freshly chopped basil and parsley
- 1 large cucumber (200 g/ 7.1 oz)
- 2 medium spring onions (30 g/ 1.1 oz)
- sea salt and ground pepper, to taste
- 1 cup extra virgin olive oil (240 ml/ 8 fl oz)
- 200 g soft goat's cheese such as feta (7.1 oz)
Instructions
- Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Cut the peppers in half and remove the core with the seeds. Lay the peppers cut side down on a baking sheet lined with parchment paper and place in the oven. Roast the peppers for about 20 minutes or until the skin blisters and starts turning black.
- Meanwhile, peel and roughly chop the red onion and place in a pot (if using a hand blender) or directly into a blender.
- Cut the tomatoes into quarters. Halve, deseed and peel the avocados. Add to the pot with the onion.
- When the peppers are done, remove from the oven and let them cool down. Once cooled, peel the skins off and discard. Add the peppers to the pot.
- Add the fresh herbs, peeled garlic, lemon juice, vinegar, salt, pepper and olive oil.
- Using a hand blender (immersion blender), pulse until smooth. Keep some olive oil for garnish. .
- If you have a blender or a food processor, process all the ingredients until smooth. A blender will make the soup more smooth than an immersion blender.
- Dice the cucumber and slice the spring onions.
- Add the cucumber and spring onion to the pureed soup and mix until well combined. Season with more salt and pepper if needed.
- Pour into serving bowls, top with crumbled feta cheese, fresh herbs and a drizzle of olive oil (about 1 tbsp per bowl). Serve immediately or keep refrigerated for up to 5 days. Enjoy!
Ingredient nutritional breakdown (per serving, about 1 cup/ 240 ml)
| Net carbs | Protein | Fat | Calories |
|---|
| Peppers, green bell, fresh |
| 0.6 g | 0.2 g | 0 g | 4 kcal |
| Peppers, red bell, fresh |
| 0.7 g | 0.2 g | 0.1 g | 6 kcal |
| Onion, red, fresh |
| 0.5 g | 0.1 g | 0 g | 3 kcal |
| Avocado, fresh |
| 0.7 g | 0.8 g | 5.5 g | 60 kcal |
| Onion, red, fresh |
| 0.5 g | 0.1 g | 0 g | 3 kcal |
| Tomatoes, fresh |
| 1.3 g | 0.4 g | 0.1 g | 9 kcal |
| Garlic, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Lemon (juice), fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Wine vinegar |
| 0 g | 0 g | 0 g | 1 kcal |
| Basil, fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Parsley, fresh (spices) |
| 0 g | 0 g | 0 g | 0 kcal |
| Cucumber, fresh |
| 0.4 g | 0.1 g | 0 g | 3 kcal |
| Spring onion, scallion, green onion, fresh |
| 0.2 g | 0.1 g | 0 g | 1 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 27 g | 239 kcal |
| Feta cheese |
| 1 g | 3.6 g | 5.3 g | 66 kcal |
| Total per serving, about 1 cup/ 240 ml |
| 6.3 g | 5.6 g | 38.1 g | 396 kcal |
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