Enjoy the authentic Traditional Spanish Gazpacho, a refreshing and cold soup perfect for summer. This quick and easy recipe combines ripe tomatoes, cucumber, bell pepper, and garlic, dressed with extra virgin olive oil and white wine vinegar. Learn step-by-step how to prepare a traditional Spanish gazpacho with fresh, natural ingredients that will help you stay hydrated and healthy. Ideal for those looking for a healthy, light, and flavorful option. Try this traditional Spanish gazpacho recipe today!
Traditional Spanish Gazpacho Recipe
Easy and refreshing recipe of Traditional Spanish Gazpacho con tomates, pepino y pimiento. Perfecta para el verano y saludable.
4
servings15
minute0
minutes90
kcal16
minuteIngredients:
1 kg ripe tomatoes (preferably pear or vine tomatoes)
1 medium cucumber (peeled and seeded)
1 green pepper (seedless)
1 garlic
50 ml extra virgin olive oil
20 ml white wine vinegar (or sherry vinegar)
Salt to taste
Cold water (optional, to adjust texture)
Instructions
- Wash the tomatoes, cucumber and pepper well and cut into large pieces to make blending easier.
- In a blender or food processor, place the tomatoes, cucumber, pepper and garlic and blend until you get a homogeneous mixture.
- For a finer gazpacho, pass the mixture through a fine sieve or chinois, pressing to extract all the juice and separate the skin and seeds.
- Add the olive oil, vinegar and salt, mix well, taste and adjust to taste.
- Let it cool in the refrigerator for at least 2 hours. The gazpacho is served very cold.
- Puedes acompañar con trocitos pequeños de pepino, tomate, pimiento o pan tostado como guarnició
Traditional Spanish Gazpacho
Tips
- Use ripe tomatoes for a sweet and juicy flavor.
- The vinegar can be adjusted to your preference; some use sherry vinegar for a more authentic flavor.
- Olive oil must be of good quality to enhance the flavor
Nutritional information
- Total number of serves: 4
- Calories 90kcal
- Carbohydrates 7g
- Protein 2 g
- Fat 6g
- Saturated fat: 0.8g
- Sodium: 150mg
- Fiber 2 g
- Sugar 5g
- Vitamina A: 0.900IU
- Vitamina: C 0.30mg
- Iron 1mg
Health Benefits of Traditional Spanish Gazpacho
Traditional Spanish gazpacho is a cold soup made primarily with fresh, natural ingredients such as tomatoes, cucumber, bell pepper, garlic, olive oil, vinegar, and salt. This dish is not only refreshing and delicious, but also provides multiple health benefits thanks to its nutritional components and low calorie content. Its popularity stems from its light, easy-to-prepare, and highly versatile nature, ideal for those seeking a healthy and balanced diet without sacrificing flavor.
- High in antioxidants
The main ingredient, tomatoes, is rich in lycopene, a powerful antioxidant that helps fight cell damage caused by free radicals. Lycopene is associated with a reduced risk of chronic diseases such as cancer and cardiovascular disease. Additionally, tomatoes provide vitamin C and vitamin E, other antioxidants that strengthen the immune system and promote cell regeneration, protecting the skin and improving overall health.
- Hydration and low in calories
Gazpacho is mostly made of water, which helps keep the body hydrated, especially in hot climates or during the summer, when hydration is essential. It's also low in calories and saturated fat, making it an ideal choice for those looking to control or reduce their weight without sacrificing flavor or satiety.
- Source of dietary fiber
Vegetables such as cucumber, pepper, and tomato provide dietary fiber, which is essential for good digestion and intestinal health. Fiber helps regulate intestinal transit, prevents constipation, and contributes to maintaining healthy blood cholesterol levels, thus promoting cardiovascular and metabolic health.
- Cardiovascular benefits
Extra virgin olive oil, used to season gazpacho, is an excellent source of heart-healthy monounsaturated fats. These fats help reduce LDL cholesterol ("bad" cholesterol) and increase HDL cholesterol ("good" cholesterol), improving cardiovascular health and reducing inflammation in the arteries. In addition, vinegar can help regulate blood glucose levels and has a positive effect on metabolism.
- Anti-inflammatory properties
The ingredients in gazpacho contain compounds with natural anti-inflammatory effects. For example, garlic contains allicin, a compound that can help reduce inflammation and strengthen the immune system, helping to prevent disease and improve the body's response to infections.
- Rich in vitamins and minerals
El gazpacho es una excelente fuente de varias vitaminas y minerales esenciales como la vitamina A, C, potasio y magnesio. Estas vitaminas y minerales contribuyen al buen funcionamiento del organismo, incluyendo la salud ocular, la función inmunitaria, el equilibrio electrolítico y la regulación de la presión arterial.
- Suitable for special diets
Being low in saturated fat, gluten-free, dairy-free, and vegan-friendly, traditional Spanish gazpacho is suitable for people with different dietary needs or restrictions, including those who follow vegan or vegetarian diets, or have gluten or dairy intolerances.
Conclusion
Traditional Spanish gazpacho is much more than a refreshing cold soup. Thanks to its combination of natural, fresh, and nutritious ingredients, it's a dish that provides significant health benefits, including antioxidant, hydrating, digestive, and cardiovascular benefits. Incorporating it into your diet can help maintain a healthy lifestyle, especially during the warmer months, providing energy, well-being, and nutritional balance with a delicious and authentic flavor.
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Image and video credits: OpenAI
