Gazpacho - a delicious way to healthy eating

Gazpacho is one of Spain’s cold soups. Perhaps the most famous. But dig our culinary spoon a little deeper and we see there is so much more under the velvety, red surface.

Download: 6 Spanish Gazpacho Recipes – a delicious way to healthy eating

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What is Gazpacho?

Raw tomato. Crushed garlic. Blended with vegetables, bread and generous glugs of olive oil. Cold tomato soup, that’s gazpacho, right?

Yes, it is, but then again no. There is so much more to it than that. No country on earth, like Matt Goulding says, can top Spain at the cold soup game.

There are gazpachos with no tomatoes. Take the ajo blanco, for example a totally white gazpacho made with marcona almonds.

Pare back the ingredients, add more bread for a thicker, smoother Cordobes salmorejo.

Or add fruit, like many Michelin chefs are doing today to get beautifully brightly coloured, sopa frias based in cherry or apricot or watermelon.

Big brands are jumping on board. Innocent (in France) and Brindisa (in the UK) have launched their own versions, and it’s easy to see why.

Gazpacho has a lot going for it.

A delicious way to eat healthy, raw, nutritious food.

Easy to make, lunch can be ready in minutes.

Chef it up to make an impressive summer canapé

As we dig deeper into the origins and we find out just how versatile this Spanish summer soup really is.

Content table:

Origins of Gazpacho
Gazpacho ingredients
Salmorejo ingredients
Ajo Blanco ingredients
Fruit Gazpacho ingredients
Health Benefits and Nutritional Value
How to replicate authentic Spanish flavours
How to make gazpacho, step by step
What equipment you need
Spanish Michelin Chefs and Modern Gazpacho
Gazpacho Recipes

Origins of Gazpacho

The story about the origins of Gazpacho begins, way, way back. We are somewhere in the 8th Century BC. The Moors ruled Southern Spain.

To place you on some sort of timeline, we are 800 years before the tomato arrived on the Iberian peninsular.

Out of need, the ajo blanco emerged. A way to use up scraps. A handful of almonds, and garlic ground down to a paste, in a pestle and mortar then to bread and olive oil and water. The result? A thick, nourishing soup that kept hunger at bay.

Centuries later when the tomato, and the pepper, and other vegetables arrived in Spain, along came salmorejo and gazpacho – and Spain’s trinity of sopa frias was formed.

Each has certain common ingredients.

Gazpacho Ingredients

A traditional Gazpacho recipe is a blend of raw tomatoes, garlic, bread, olive oil and vegetables (onion, red and green pepper and cucumber).

Served cold, with diced cucumber, croutons and a drizzle of olive oil.

What does a classic Andaluz Gazpacho taste of? Sweet and sharp, savoury and salty. The slight acidity and sweetness of tomato, with a refreshing burst of green pepper, cucumber and a hint of garlic.

What is Salmorejo?

Salmorejo is like the abuelo of the Gazpacho family – the grandfather. A sopa fria from days gone by in Cordoba in Southern Spain.

Frugal and simpler in its ways, there are only five ingredients: tomato, bread, garlic, olive oil, salt and vinegar.

What is the difference between a Gazpacho and a Salmorejo?

Well, for starters, there are no peppers or cucumber, like in a traditional gazpacho recipe.

Also, Salmorejo has a thicker texture; while you drink gazpacho, you slurp Salmorejo. Smoother, creamier than it’s red relative it should only reluctantly pour from a glass.

What is Ajo Blanco?

Ajo blanco, also known as almond gazpacho, is a cold, creamy blend of almonds with bread, olive, oil, garlic, salt and vinegar.

Not a tomato in sight in this white gazpacho, and although its name literally translates to meaning ‘white garlic,’ the over-riding taste is the delicate, sweetness of almonds.

In Spain, Marcona almonds are favoured, sweeter and moister these almonds give the perfect buttery texture needed for a white gazpacho.

What is Fruit Gazpacho?

Fruit can be added into the the classic tomato/garlic/vegetable/olive oil gazpacho base to create a modern Fruit Gazpacho.

As a rough guide, approximately one-third of the tomatoes in a Spanish tomato gazpacho recipe is substituted by fruits.

Almost any fruit can be used, with cherries, apricots, peaches, raspberries, strawberries and watermelon being the most commonly used.

Health Benefits and Nutritional Value

Often included in Mediterranean diet recipes for weight loss, Gazpacho ticks a lot of nutritional boxes:

– Vegetarian? Yes.
– Raw? Yes. Vegan? Yes.
– Monounsaturated Fats? Yes
– Gluten-Free? Can be.
– Antioxidants? Tons.
– Vitamins? Oh yes.

A quick disclaimer: I am not a qualified nutritionist. As an Olympic athlete I have a huge interest in nutrition, in particular knowing which foods aid performance, endurance and boost the immune system as getting ill is no fun at all when you’re trying to train!

Gazpacho was (at least to me) unheard of in the 1980s, when I did most of my training to become a world judo champion, but rest assured if I’d known about it, I’d have been drinking gallons of the stuff!

Here is a brief overview of the health benefits of the main ingredients common to most gazpacho recipes.

Tomato, a major source of the antioxidant lycopene

– a great source of vitamin C, potassium, folate, and vitamin K and the antioxidant lycopene.

– very low calorie, one medium tomato has only 18 calories.

-has been linked to lowering the risk of heart disease and cancer.

– promotes healthy skin.

More health benefits of tomatoes

Olive oil (extra virgin, high quality), full of anti-inflammatory oleic acid

-made up mostly (73%) of monounsaturated fat and packed full of antioxidants including the anti-inflammatory, oleic acid.

-the anti-inflammatory benefits of olive oil can help prevent serious diseases, like diabetes, Alzheimer’s and arthritis.

-high calorie, one tablespoon of extra virgin olive oil contains 119 calories.

Almonds, packed with magnesium, vitamin E and B12

-chocker full of nutrients including fibre, protein, fat, vitamin E, manganese, magnesium, copper and vitamin B12

-almond skins are a great source of antioxidants

-linked to lowering blood pressure, improving type 2 diabetes and lowering cholesterol levels.

-100g of almonds contains 578 calories.

Garlic, linked to boosting the immune system

-contains sulfur compounds (allicin, that is only briefly present in raw, crushed garlic)

-very low in calorie but high in nutrients, including manganese, vitamin B6, vitamin C and fibre

-linked to boosting the immune system, reducing symptoms of the common cold, and reducing blood pressure levels.

Fruit, a great source of potassium, fibre and vitamins

-great sources of vitamin C, vitamin A, potassium, fibre and folate.

-linked to reducing the risk of heart disease and stroke

-generally low in calories.

Drink your nutrients

The method of making a Gazpacho – ie. putting all ingredients in a blender and blitzing them down – leads to added nutritional benefits.

Both easier to consume and easy on the digestive system, this liquid form or consuming vegetables and fruit, improves nutrient absorption.

Five Healthy Benefits of Gazpacho, Salmorejo and Ajo Blanco

-Prevent colds and boosts the immune system. Thanks especially to the garlic and the high quantities of vitamin C.

–Help you to live longer. Anti-inflammatories and antioxidants help ward off serious diseases like cancers, diabetes and heart disease.

–Lose weight. Low calorie (depending on the quantity of olive oil) and rich in nutrients, making you feel full and less hungry.

–Better Skin. Especially in soups containing tomato, thanks to the large amounts of the antioxidant lycopene.

–Helps hydration and prevent muscle cramps. High in water content, these soups are naturally made to hydrate, plus they are loaded with magnesium and potassium to help muscle function.

3 Steps to Making Healthy, Authentic Gazpacho

Step 1 – Use ripe, seasonal, quality ingredients
Step 2 – Have the correct kitchen equipment
Step 3 – Add your Gazpacho ingredients in the correct order

Gazpacho Tips from Spanish Chefs

Last summer, I threw myself into some extensive Gazpacho testing (hard job, I know) to prepare for a pop-up menu at Rathfinny Wine Estate in Suffolk, UK.

I started with the big names. Martin Berasategui. Joan Roca. Nieves Barragan. I delved deep into my all-time favourite Spanish cookbook by Brindisa.

But, it turned out the answer was closer at home.

It was two Spanish chefs at Toch (one of my favourite local restaurants in Alicante) who taught me the secret to making all Gazpachos.

They didn’t just tell me the recipe, but they told me exactly how they made it.

Gazpacho is more a technique than a recipe.

What is the secret to making the best Gazpacho recipe ever?

The chefs at Toch taught me how to emulsify a Gazpacho to get the right texture.

Instead of blitzing everything together, add the olive oil at the end, in a slow trickle. Give time for the fats in the oil to emulsify. The texture will improve, becoming thicker and creamier.

Get that right, and your Gazpacho will be so much better.

If you want to ensure your Gazpacho has the authentic Spanish taste…

Follow these three steps:

Step 1: Use ripe, seasonal, quality ingredients

The first step to achieving Gazpacho heaven and the only rule you really must obey lies in the primary ingredient. In these cold soups there is nowhere to hide, the ingredient is everything. Go seasonal. Choose the ripest. Go for the best.

Tomato

Choose ripe, juicy tomatoes. If they taste wishy-washy your soup will do. Plum/Roma tomatoes work well, as they give a high yield, without too many seeds and are neither too sweet or too acidic. If you have the budget Raf tomatoes are incredibly tasty.

Bread

Use, day-old slightly stale bread. Rip out the centre of a tasty loaf. You can add or subtract the quantity of bread in any of the recipes to make your soup thinner or thicker. Or for a Gluten-Free Gazpacho use gluten-free bread – the result is a slightly thinner soup but just as delicious.

Olive Oil

Use a good quality, mellow olive oil like Arbequina. Olive oil, does deteriorate quickly, so save that stuff you have had in the cupboard for the last year for cooking, and splash out for a new bottle of olive oil.

Garlic

Peel and crush the clove before adding to the blender. Garlic can easily overwhelm the other flavours, and cloves come in all different sizes – so you might want to use less than the recipe states.

Salt

Use fine salt when making the Gazpacho and sea salt to finish.

Vinegar

Types of vinegar that work well include red wine vinegar, sherry vinegar, apple or fruit vinegar. Balsamic vinegar can be used to garnish an ajo blanco, add a few drops at the end.

Almonds

This is an important one! When making an Ajo Blanco, use blanched, peeled almonds as the skins will leave a bitter taste. Marcona almonds are a good choice, as they are creamy and sweet.

Step 2 – Have the correct kitchen equipment

So, you have the ingredients ready. Now – onto equipment.

What kitchen equipment do you need to make Gazpacho?

Chances are you have most of it already.

A blender is essential.

Pick one to suit your budget. A simple, fruit juice blender will do just fine. A Magimix works brilliantly. I use a Magimix 5200 – as I find it is the right size for what I need. Or if you want to take your Gazpacho to the next level, then you can, of course, use a Thermomix and you’ll get the creamiest Salmorejo ever.

You will also need a sieve (I like this drum sieve), a large bowl and an air-tight container for storage. See this Gazpacho equipment checklist on amazon.

Step 3 – Add your ingredients in the correct order

How to make gazpacho, step by step?

There are four phases to making any Gazpacho, Salmorejo or Ajo Blancos:

Macerate – Emulsify – Season – Chill

Macerate

Rough chop all the ingredients, add to bread (if you are using) and allow to macerate (infuse) in the fridge with some of the olive oil for up to 24 hours. You can, and when pushed for time, I often do skip this stage. Unless you have invited Ferran Adria over for lunch, no one will be any the wiser.

Emulsify

Add your macerated mix into the blender, holding back most of the olive oil, and turn on your blender for a few minutes or until thoroughly mixed. Then, slowly (in a trickle) add the rest of the olive oil. Allow the oil to emulsify with the rest of the ingredients until the Gazpacho becomes thick and delicious.

Season

Add salt and vinegar to taste. Most Spanish Chefs will add a considerable amount of salt to bring out the flavours but it will depend on many factors, like how ripe your tomatoes or fruit are – so adjust the amount of salt to the ingredient. Keep adding in small amounts and tasting after each pinch. Stop when you like how it tastes.

Chill

Serve very cold. Allow enough time for your soup to chill thoroughly. Place in the fridge, in an airtight container for a minimum of two hours but preferably overnight. Gazpacho will keep in the fridge for 3-5 days in an airtight container and will improve with time. If the soup has thickened too much overnight, simply let down with cold water.

Spanish Michelin Chefs and Modern Gazpacho

A growing trend is to pair the soup with raw, or lightly cooked and cured fish; anchovies, langoustine.

Its clear the journey is not over. Sopa frias continue, as they should do, to evolve – now in the hands of Spain’s greatest chefs. What was once a peasant dish, a way to use up the scraps, can now be found on Michelin menus.

Up Your Game

– Joan Roca pairs ajo blanco (made with no olive oil at all) with lightly sous vide langoustine (Sous Vide with Joan Roca)
-Martin Berasategui pairs strawberry and tomato Salmorejo with pressed, cured anchovies (Eme Be Garote, 2019)
-Maria Jose San Roman pairs cherry gazpacho with goat’s cheese (El Monastrell, 2015)
-Carme Ruscadella pairs beetroot gazpacho with with cured denton. (San Pau, 2017)
–Dani Garcia pairs gazpacho de cereza, with anchovy.
–Nieves Barragan pairs ajo blanco with a beetroot and herb salad (Sabor, 2019)

Gazpacho Recipes

Below, some recipes for gazpacho and cold soups, I have adapted.

Either see all the recipes in the gazpacho category.

Or jump directly to any recipe by clicking on the image or using the links below:

Tomato Gazpacho – in under ten minutes

If you don’t have much time, this recipe is for you! Here’s how you can make gazpacho in under ten minutes.

Ingredients

1kg tomatoes (ripe)
50g red pepper
60g green pepper
1 garlic clove (crushed)
80g cucumber
40g breadcrumbs (optional. The bread thickens the gazpacho.)
150ml olive oil
500ml water
20ml sherry vinegar (or to taste)

Instructions

Wash the vegetables, peel the cucumber and remove the seeds and remove the seeds from the peppers.
Crush the garlic with the back of a knife until like a paste.
Chop the cucumber, peppers and tomatoes into chunks.
Add all the ingredients (except the olive oil) directly into a Magimix or another suitably sized blender and blitz for around 5 minutes.
Next, slowly add the olive oil, allowing the gazpacho to thicken.
Taste and adjust seasoning as appropriate.
Pass through a drum sieve or fine-meshed sieve.
Store in an airtight container in the fridge for at least 3 hours, or better overnight.
Serve chilled, garnished with micro herbs, cucumber chunks and a drizzle of olive oil.

Gazpacho – a delicious way to healthy eating