I used to think “healthy eating” meant an endless cycle of boring, bland salads. Then I discovered the vibrant, sun-drenched flavors of the Mediterranean, and my entire world changed! It’s not a restrictive diet; it’s a lifestyle built around incredible flavor, fresh ingredients, and feeling your absolute best. This philosophy is perfectly captured in a bowl of chilled gazpacho, and I am so excited to share my absolute favorite Mediterranean gazpacho recipe with you today. It’s velvety smooth, bursting with the taste of a summer garden, and proves that healthy food can, and should, be ridiculously delicious.
More Than Just a Soup: Why This Gazpacho is a Summer Must-Have
You are going to fall in love with this recipe, and I’m not just saying that! It has become a staple in my kitchen from June through September.
- Incredibly Fresh Flavor: This soup is like sunshine in a bowl. It’s bright, tangy, and tastes exactly like the fresh vegetables it’s made from. It’s the ultimate way to beat the heat on a warm day.
- No Cooking Required: That’s right! This is one of the best
no cook tomato soup for summerrecipes you’ll find. Your blender does all the work, keeping your kitchen cool and clean-up to a minimum. - Naturally Healthy: As a fantastic
low calorie Mediterranean soup recipe, it’s packed with vitamins, antioxidants, and healthy fats from olive oil and almonds. It’s a meal you can feel amazing about eating. - So Simple to Make: Don’t let the gorgeous final result fool you; this is one of the easiest
easy Mediterranean diet recipesout there. If you can chop vegetables and press a button on a blender, you can make this.
The Sun-Drenched Stars of This Gazpacho
The magic of Mediterranean cooking lies in using simple, high-quality ingredients. In this take on an authentic Andalusian gazpacho recipe, a few key players do all the heavy lifting to create incredible flavor.
Vine-Ripened Tomatoes are the heart and soul of this dish. Forget the pale, watery tomatoes you find in winter. For this recipe, you want the deepest red, most fragrant tomatoes you can find at your local market. Their natural sweetness and slight acidity form the perfect base.
High-Quality Extra Virgin Olive Oil is non-negotiable! It’s what gives the gazpacho its silky, velvety texture and a peppery, fruity finish. When you slowly drizzle it into the blender, it emulsifies and creates a creaminess that you just can’t get any other way.
Sherry Vinegar provides the essential bright, tangy kick that balances the sweetness of the tomatoes and the richness of the olive oil. It’s a classic Spanish ingredient that adds a layer of nutty complexity you won’t want to skip.
How to Build a Complete Mediterranean Meal
While this gazpacho is wonderful on its own, you might be wondering, what to serve with gazpacho on Mediterranean diet to make it a more substantial meal? I love turning this into one of my go-to heart healthy lunch ideas.
Simply serve a bowl of the chilled gazpacho alongside a slice of crusty whole-grain bread for dipping. For a bit more protein, add a simple side of grilled shrimp skewers or a small bowl of marinated chickpeas. It’s a perfectly balanced, beautiful meal that will keep you satisfied for hours.
Your Questions About This Mediterranean Gazpacho Recipe, Answered
1. Is gazpacho good for a heart healthy diet?
Absolutely! This recipe is a perfect example of a heart-healthy meal. It’s loaded with vegetables, contains no added sugar, and its primary fats come from monounsaturated sources like extra virgin olive oil and almonds, which are cornerstones of the Mediterranean diet.
2. What is a typical lunch on the Mediterranean diet?
A typical lunch is often light, fresh, and plant-forward, just like this gazpacho! Other ideas include large salads topped with beans or grilled fish, whole-grain pita with hummus and fresh veggies, or lentil soup. The focus is always on whole foods and fresh flavors.
3. How do you make gazpacho creamy without cream?
The secret is twofold! First, a small piece of stale bread blended into the soup adds body and a traditional creamy texture. Second, slowly emulsifying the high-quality olive oil into the vegetable puree creates a rich, smooth mouthfeel without a drop of dairy.
I can’t wait for you to try this taste of summer in a bowl. Here’s everything you need to know:
Andalusian Summer Gazpacho with Toasted Almond
Equipment
- High-powered blender
- Large bowl or pitcher
- Knife and cutting board
- Small skillet
Ingredients
- 3 lbs about 1.4 kg very ripe Roma or vine-ripened tomatoes, cored and roughly chopped
- 1 large English cucumber divided
- 1 red bell pepper stemmed, seeded, and roughly chopped
- 1 yellow bell pepper stemmed, seeded, and roughly chopped
- ½ small red onion roughly chopped
- 3 large cloves garlic peeled
- 1 thick slice 40 g stale whole-wheat bread, crusts removed
- 2 tbsp 14 g slivered almonds, toasted
- ¼ cup 60 mL high-quality extra virgin olive oil, plus more for garnish
- 4 tbsp 60 mL sherry vinegar
- ½ tsp sea salt
- ½ tsp smoked paprika
- ¼ tsp freshly ground black pepper
- ¼ cup fresh Italian parsley chopped, for garnish
Instructions
- Prepare the Garnish: Finely dice about a quarter of the English cucumber and a quarter of each bell pepper. Combine these diced vegetables in a small bowl, cover, and refrigerate until ready to serve.
- Soften and Toast: Roughly chop the remaining cucumber, bell peppers, and red onion. Tear the stale bread into small pieces and place in a bowl with 2 tablespoons of water to soften. In a dry small skillet over medium-low heat, toast the slivered almonds for 2-3 minutes, shaking the pan frequently, until fragrant and lightly golden. Remove immediately to prevent burning.
- Create the Base: In the carafe of your blender, combine the roughly chopped tomatoes, red onion, and the 3 cloves of garlic. Blend on medium speed for 30 seconds to create a coarse, liquid base.
- Build the Body: Add the remaining chopped cucumber, bell peppers, soaked bread (and any unabsorbed water), and the toasted almonds to the blender. Secure the lid and blend on high for 60 seconds, or until the mixture is very smooth.
- Emulsify the Soup: With the blender running on medium speed, remove the lid's center cap and slowly drizzle in the 41 cup of extra virgin olive oil. This process will create a stable, creamy emulsion, giving the gazpacho a rich texture.
- Season and Finish: Once all the oil is incorporated, add the sherry vinegar, sea salt, smoked paprika, and black pepper. Blend for another 20 seconds to fully combine.
- Chill and Meld: Transfer the gazpacho to a large glass pitcher or non-reactive bowl. Cover tightly and chill in the refrigerator for a minimum of 4 hours, or up to 24 hours. This step is critical; it allows the flavors to meld, deepen, and for the soup to become thoroughly chilled.
- Serve: Once chilled, stir the gazpacho well. Ladle into chilled bowls and garnish with a spoonful of the reserved diced vegetables, a sprinkle of fresh parsley, and a final, delicate drizzle of extra virgin olive oil.
Notes
- Tomato Quality is Key: The flavor of your gazpacho is entirely dependent on your tomatoes. Use the ripest, most flavorful in-season tomatoes you can find for the best results.
- Texture Control: For an ultra-silky texture, you can pass the blended soup through a fine-mesh sieve before chilling.
- Vinegar Choice: While sherry vinegar is traditional for its nutty complexity, a good quality red wine vinegar can be substituted in a pinch.
Nutrition Information
Per serving (approximately 1.25 cups)- Calories: 136 kcal
- Total Fat: 7.9 g
- Saturated Fat: 1.1 g
- Sodium: 176 mg
- Total Carbohydrates: 13.9 g
- Dietary Fiber: 3.5 g
- Total Sugars: 7.3 g (all naturally occurring)
- Added Sugars: 0 g
- Protein: 3.4 g
Concluding Thoughts
See? Embracing a healthier lifestyle doesn’t mean giving up flavor. It means discovering new, vibrant ways to enjoy food that nourishes your body and soul. This delicious and satisfying Mediterranean gazpacho recipe is the perfect way to start. It’s proof that simple, fresh ingredients can create something truly special.
Give this recipe a try and let me know what you think in the comments below! I love hearing from you.
