Gazpacho
SuperfoodExceptional nutritional value
Cold Spanish soup of raw tomato, pepper and cucumber with olive oil.
Gazpacho is a cold Andalusian soup of raw ripe tomatoes, cucumber, green pepper and garlic blended with olive oil, sherry vinegar and a little bread. It is low in calories; most of its energy comes from the olive oil, and the raw vegetables keep their vitamin C. Serve it well chilled; leaving out the bread makes it lighter and free of gluten.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 1.1g | 2.0% |
| Fat | 4g | 5.7% |
| Carbs | 5.3g | 1.8% |
| Simple Sugars | 1.85g | Estimate |
| Complex Carbs | 2.35g | Estimate |
| Fiber | 1.1g | 4.4% |
| Water | 89g | 3.6% |
| Calories | 59 | 2.6% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.56 | g | 2.8% |
| Monounsaturated | 2.81 | g | 11.2% |
| Polyunsaturated | 0.48 | g | 3.7% |
| Omega-3 | 0.144 | g | Estimate |
| Omega-6 | 0.336 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 16 | mg |
| Vitamin E | 0.97 | mg |
| Selenium | 0.74 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 31.2 | mcg | 3.5% |
| vitamin B1 | 0.036 | mg | 3.0% |
| vitamin B2 | 0.021 | mg | 1.6% |
| vitamin B3 | 0.486 | mg | 3.0% |
| vitamin B6 | 0.083 | mg | 4.9% |
| vitamin B9 | 12.9 | mcg | 3.2% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 16 | mg | 17.8% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.967 | mg | 6.4% |
| vitamin K | 10.2 | mcg | 8.5% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 11.1 | mg | 1.1% |
| iron | 0.309 | mg | 1.7% |
| magnesium | 10.7 | mg | 2.7% |
| phosphorus | 24.2 | mg | 3.5% |
| potassium | 202 | mg | 7.8% |
| sodium | 189 | mg | 8.2% |
| zinc | 0.172 | mg | 1.6% |
| copper | 0.055 | mg | 6.1% |
| manganese | 0.119 | mg | 5.2% |
| selenium | 0.737 | mcg | 1.3% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 18 | mg | 2.6% | 71% |
| Isoleucine | 27 | mg | 1.9% | 56% |
| Leucine limiting | 43 | mg | 1.6% | 44% |
| Lysine | 34 | mg | 1.6% | 44% |
| Methionine | 24 | mg | 2.3% | 65% |
| Phenylalanine | 63 | mg | 3.6% | 96% |
| Threonine | 33 | mg | 3.1% | 83% |
| Tryptophan | 10 | mg | 3.6% | 95% |
| Valine | 30 | mg | 1.6% | 47% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Ripe tomatoes 1 kg
- Cucumber 1 small (150 g)
- Green bell pepper 1 small (120 g)
- Onion 40 g
- Garlic 1 clove
- Stale white bread 40 g
- Extra-virgin olive oil 4 tbsp
- Sherry vinegar 2 tbsp
- Salt 1 tsp
Instructions
- 1
Soak the bread in a little water for 5 minutes, then squeeze it dry.
- 2
Core and roughly chop the tomatoes, and chop the cucumber, seeded pepper, onion and garlic.
- 3
Blend the vegetables with the bread, vinegar and salt until very smooth, about 2 minutes.
- 4
With the blender running, pour in the olive oil in a thin stream until the soup turns creamy.
- 5
Taste and adjust the salt and vinegar; for a finer texture, press the soup through a sieve.
- 6
Chill for at least 120 minutes, then serve cold in bowls or glasses.