Glistening Gazpacho Soup: ChefMD™
Aired on Lifetime Television
Sunday, January 8 and October 8, 2006
Show 301
Download Recipe PDF
Olive oil is one of the world's most ancient foods. Technically, the olive is a fruit, so olive oil is actually a fruit juice! But stick to the orange juice in the morning instead. Olive oil is an unsaturated liquid fat that makes arteries less sticky, improves cholesterol and reduces inflammation that probably causes heart disease. Included in your diet, olive oil can reduce the severity of arthritis and asthma. Use fresh-pressed extra virgin oil, and only buy as much as you need. After a year, olive oil loses 30 percent of its antioxidants value, and its flavor. This low calorie, two-step, ChefMD™-approved recipe for cold gazpacho soup blends olive oil, fresh tomatoes, cucumbers, peppers and onions. Presto! In 10 minutes, you have a delicious heart-healthy soup! Garnish with cubed avocados for a special treat.
Glistening Gazpacho Soup:
Preparation time: 25 minutes
4 servings, about one cup per serving
111 calories per serving, 80% from fat
Ingredients:
1 cup of diced peeled cucumbers (one-quarter inch cubes)
1 cup of diced red or orange sweet bell pepper
1 cup diced and seeded tomato
One-quarter cup finely minced red onion
1 cup tomato juice
3 tablespoons of red wine vinegar
3 tablespoons extra virgin olive oil
2 dashes (or to taste) hot pepper sauce
Salt and freshly ground pepper to taste
Optional Ingredients:
Chopped fresh parsley or cilantro
Diced avocado
Preparation:
Place all ingredients except garnishes into a large bowl and combine. Allow to sit for 5 minutes. Coarsely puree half the mixture in a blender or food processor and return to bowl. Stir well to combine thoroughly. Refrigerate for at least 2 hours, and up to 8 hours, before serving. Garnish with parsley, cilantro or avocado, if desired.
Substitutions:
Try V-8 juice instead of tomato.
Tips:
This soup is very refreshing on a hot summer day. Serve it with a glass of chilled red wine, bowls of olives and nuts, and a side salad for a quick, nutritious, delicious lunch.
Nutritional Analysis:
Total fat (g) 9.8
Sodium (mg) 220
Vitamin A (RE) 73
Fat calories (kc) 89
Calcium (mg) 16
Beta carotene (RE) 256
Cholesterol (mg) 0
Magnesium (mg) 20
Vitamin C (mg) 45
Saturated fat (g) 1.4
Zinc (mg) 1.4
Zinc (mg) 0.3
Vitamin E (mg) 2.05
Polyunsaturated fat (mg) 0.9
Selenium (mg) 13
Thiamin B1 (mg) 0.08
Monounsaturated fat (mg) 7.2
Potassium (mg) 324
Riboflavin B2 (mg) 0.05
Fiber (g) 2.0
Flavonoids (oz) 9.8
Niacin B3 (mg) 0.8
Carbohydrates (g) 8.5
Lycopene (oz) 6.4
Vitamin B6 (mg) 0.19
Sugar (g) 4.0
Fish (oz) 0
Folic Acid (mcg) 29
Protein (g) 1.2
Nuts (oz) 0
Vitamin B12 (mcg) 0