Gaspacho: Soup or Refreshment?
Gazpacho comes from Spain. Some people enjoy it as a refreshing drink, while others serve it as a cold soup. Either way, this dish tastes delicious and requires only a few simple steps to prepare. Serve it chilled, whether you offer it as a beverage or a soup.
Author: Panos Platritis Clinical Dietitian Nutritionist BSc,MSc, Registered with GE SY Member of BDA, ESPEN, CYSPEN, SEPI
Tomatoes play the main role in gazpacho, and you can choose from over 7,000 different varieties. Use any type, as all tomatoes provide valuable nutrients and health benefits.
Tomatoes contain a high amount of vitamin C. This vitamin supports the immune system and fights viruses. It also helps many essential body functions.
Did you know this? Tomatoes also contain lycopene, a powerful carotenoid. Lycopene helps reduce the risk of prostate cancer and supports overall cellular health. Include tomatoes in your meals regularly to enjoy both their taste and health-protecting qualities.
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Ingredients (Servings 4):
6 ripe tomatoes, chopped
½ onion, finely chopped
½ cucumber, peeled and diced
1 green bell pepper, diced
Juice of 1 lemon
3 cloves of garlic, chopped
3 tablespoons chopped parsley
2 teaspoons vegetable bouillon powder
Preparation:
Put the ingredients in a blender and blend them. Divide into four bowls. Refrigerate for 30 minutes and serve.
Blending of the tomato releases the lycopene it contains, making it more readily available to the body.
Consumed Raw, Cooked or in Sauces
Tomatoes offer many health benefits, and you can enjoy them in several ways. Eat them raw in salads to get a fresh dose of vitamin C and antioxidants. Raw tomatoes add vibrant color and a juicy texture to any meal. Combine them with olive oil and herbs to boost absorption of nutrients like lycopene.
Cooked tomatoes release more lycopene, a powerful antioxidant that supports heart health and protects against certain cancers. Use them in sauces, soups, or stews for a deeper flavour and better nutrient absorption.
Roast or sauté tomatoes with garlic and olive oil for a tasty, healthy side dish. Add them to pasta dishes or blend them into a smooth tomato soup.
Each method offers unique benefits. Choose raw tomatoes for freshness and vitamin C. Pick cooked tomatoes or sauces for a richer source of lycopene. Balance both in your diet to enjoy all the nutritional advantages tomatoes provide.
