Light And Refreshing

Gazpacho

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Gazpacho
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
2 h. 20 min.
Preparation
Calories:
340
calories
Calories

Healthy, because

Even smarter

Nutritional values

Tomatoes and peppers provide vitamin C for strong defences; vitamin A from the peppers also strengthens vision and makes the skin glow. Garlic adds a pleasant spice to gazpacho with croutons and can combat unwanted bacteria with the essential oil allicin.

If tomatoes are not in season or the gazpacho should be prepared a little faster, you can also use peeled tomatoes from a can.

1 serving contains
(Percentage of daily recommendation)
Calorie340 cal.(16 %)
Protein9 g(9 %)
Fat17 g(15 %)
Carbohydrates37 g(25 %)
Sugar added0 g(0 %)
Roughage9.6 g(32 %)
Vitamin A0.5 mg(63 %)
Vitamin D0 μg(0 %)
Vitamin E7.1 mg(59 %)
Vitamin K55.5 μg(93 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.5 mg(38 %)
Vitamin B₆0.7 mg(50 %)
Folate197 μg(66 %)
Pantothenic acid1.8 mg(30 %)
Biotin20.4 μg(45 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C194 mg(204 %)
Potassium1,297 mg(32 %)
Calcium99 mg(10 %)
Magnesium73 mg(24 %)
Iron2.4 mg(16 %)
Iodine11 μg(6 %)
Zinc0.9 mg(11 %)
Saturated fatty acids2.6 g
Uric acid77 mg
Cholesterol0 mg
Complete sugar16 g

Ingredients

for
4
Ingredients
500 grams Beefsteak tomato
1 lg can Tomatoes
1 Cucumber
2 red Bell pepper
1 yellow onion
4 garlic cloves
6 Tbsps breadcrumbs
4 Tbsps Red wine vinegar
6 Tbsps olive oil
salt
freshly ground peppers
6 Tbsps Crouton
How healthy are the main ingredients?
Tomatoolive oilCucumbergarlic clovesalt

Preparation steps

1.

Rinse the tomatoes and cut into eighths. Drain the canned tomatoes. Peel the cucumber, cut in half lengthwise and scrape out the seeds with a spoon. Dice 1/4 of the pulp dice, coarsely chop the rest and puree the tomatoes in a blender. Cut the peppers in half, remove the seeds and white membranes, rinse and chop half of the pepper.

2.

Peel the onion, finely chop half, puree the rest with the peppers and the peeled garlic cloves in a blender. Press the pureed vegetables through a sieve, stir in breadcrumbs and season with salt and pepper. Drizzle with vinegar and olive oil, cover and refrigerate 2 hours. Before serving, sprinkle with the diced vegetables and croutons.