Avocado Gazpacho
This riff on gazpacho, a traditional Spanish tomato-based cold soup, is super fresh-tasting and good for you. Avocado lends a creamy texture, whereas the flavour of basil makes the soup scream summer. Best of all, it just takes about 10 minutes of knife work and a few whizzes in a blender and you’re done.
Extra credit
Avocado is a great source of nutrients, including vitamins C and K, potassium, and folate. According to a Yale University study, adults whose diets contain plenty of folate have a lower risk of colon and rectal cancers.
1/2 cup (125 mL) cold water
Juice of 1 lime
1 ripe avocado
1 cucumber, roughly chopped
1 yellow bell pepper, roughly chopped
3 small radishes, roughly chopped
1/3 cup (80 mL) packed basil leaves
2 garlic cloves, chopped
3 green onions, chopped, green and white parts
1 small jalapeno pepper, seeded and chopped
2 Tbsp (30 mL) extra-virgin olive oil or walnut oil
2 Tbsp (30 mL) natural white wine vinegar
1/4 tsp (1 mL) sea salt
1/4 tsp (1 mL) ground white pepper
1/2 cup (125 mL) low-fat sour cream (for garnish)
Zest of 1 lime (for garnish)
Place all ingredients except sour cream and lime zest in food processor or blender container and blend until well combined but with some texture still remaining. Add additional water if thinner consistency is desired.
Pour gazpacho into large bowl and refrigerate for at least 2 hours before serving. Ladle into serving bowls and garnish with sour cream and lime zest.
Serves 4.
Each serving contains: 225 calories; 4 g protein; 18 g total fat (4 g sat. fat, 0 g trans fat); 15 g carbohydrates; 5 g fibre; 175 mg sodium
source: "The Big Chill", alive #358, August 2012
Avocado Gazpacho
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
