Gazpacho

Serves 3

Notes from the Chef

This is a wonderful warm-weather soup. No stove and no oven.

It originated in Andalusia, Spain, hundreds of years ago when olive oil and vinegars came into fashion. It was originally created as a way to use up stale bread (waste not, want not) but this recipe replaces the high carbohydrates of bread with chunky vegetables.

The easiest way to make this and keep it chunky is to chop each of the vegetables separately and add them to the tomato base at the end. I also recommend holding back a little of the chopped vegetables for garnish.

Don’t get too caught up in this being ONLY a warm-weather soup. Heated, it makes an amazing soup for a snowy or rainy day.

Ingredients

  • 1 large cucumber, peeled and seeded (English/ hot house cucumbers work very well)
  • ½ medium (4-6 ounce) red or sweet onion
  • ¾ cup chopped bell pepper (any color)
  • 3 cups diced canned tomatoes (San Marzano if you can get them)
  • 2 Tbsp red wine vinegar
  • 4 Tbsp good olive oil
  • 1-3 cloves garlic, minced
  • Salt and pepper to taste (and your doctor’s recommendation)
  • 2 Tbsp fresh parsley
  • 2 Tbsp fresh basil (or 1 Tbsp dried)

Preparation

  1. Cut the peeled and seeded cucumbers into chunks and process (or chop) them into very small pieces. If using a blender or processor, don’t allow them to liquefy. Set aside in a small bowl.
  2. Cut the onion into small dice and chop into very small pieces. Set aside in a small bowl.
  3. Chop or process the bell pepper the same way as you did the cucumbers. Set aside in a small bowl.
  4. Combine salt, pepper and herbs and blend together. Add ¾ of the chopped vegetables and stir to combine. (Reserve the remaining chopped vegetables for garnish and extra crunch.)
  5. Chill the soup for at least 2-3 hours, up to 2 days. Serve icy cold with fresh vegetables and a dollop of sour cream to smooth out the acid of the tomato, or hot with a few lavash chips.

Nutritional Information per Serving

  • 10 g Net carbohydrate

Source: Ward Alper, the Decadent Diabetic

Not every recipe on our site is appropriate for every person with diabetes. Please follow the recommendations of your doctor, dietitian or nutritionist.

Vegetable

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