The Alternative Daily published an article about the health benefits of gazpacho*, a cold, tomato-based soup that is brimming with flavor and nutrients, citing research published in the journal of Nutrition, Metabolism & Cardiovascular Diseases** that points to the ingredients of gazpacho containing properties helpful in protecting us against conditions such as high blood pressure and cardiovascular diseases in general.
Gazpacho is an incredibly fast and easy-to-prepare dish that is, in my opinion, one of the best transition meals to a vegetarian, vegan, or raw whole-foods diet . . . or simply a light and very healthy addition to an omnivore’s regular, everyday fare. There are myriad recipes and variations, but with all of them you can have, within minutes and with the help of little more than a knife and a blender or food processor, a tasty, hearty, refreshing, and thoroughly satisfying raw summertime soup. Although many versions call for canned tomatoes or tomato juice as well as roasted peppers for extra flavor, which would take the recipe out of the pure “raw food” category, it is a simple matter to prepare the soup with totally raw, fresh ingredients to get the benefit of their natural nutrients and enzymes.
Making this (the oil-free version) into a “tomato-vegetable smoothie” and simply drinking it down is one of my favorite gazpacho modes of consumption–so simple!
Raw Gazpacho
- 8-10 Roma tomatoes, finely chopped
- Water or vegetable broth
- 2 cucumbers, peeled and coarsely chopped. Discard any large seeds.
- 1 red pepper, seeded and chopped
- 1 small onion, chopped (or use 3-4 spring onions with tops)
- 2 cloves of garlic
- 2 T extra virgin olive oil (this can be omitted if you want an oil-free version)
- 1/4 c chopped, fresh basil
- 1 T vinegar apple cider or wine vinegar
- 1 T fresh-squeezed lemon or lime juice
- pinch of cayenne pepper (optional)
- 1⁄2 t ground cumin (optional)
- Sea salt to taste
Instructions
If serving as soup, set aside 1 T each of chopped tomato, cucumber, and onion, plus a sprig of basil.
Process or blend the tomatoes until liquefied and smooth, adding a bit of water or vegetable broth if necessary. Add all other ingredients except salt and process or blend to desired consistency.
Add salt to taste at the end; however, this recipe packs a lot of flavor even without the addition of salt, so be sure to taste it well before adding the salt.
To regulate the tanginess, add more or less lemon juice and/or vinegar to taste.
Depending on your own preferences, make your gazpacho thick and creamy by blending or processing all ingredients well with minimal liquid; thick and chunky by pulsing the mixture less thoroughly; or thinner and lighter by adding more liquid and blending well.
Chill and serve garnished with the reserved chopped tomato, cucumber, and onion, and a sprig of basil.
Fresh tomatoes
* “Got Gazpacho? Amazing Health Benefits From This Cold Soup!” can be found at http://www.thealternativedaily.com/got-gazpacho-amazing-health-benefits-from-this-cold-soup/
** The website of the journal of Nutrition, Metabolism & Cardiovascular Diseases can be found at http://www.nmcd-journal.com/