Gazpacho
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.
(Percentage of daily recommendation)
| Calorie | 340 cal. | (16 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.6 g | (32 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.1 mg | (59 %) | ||
| Vitamin K | 55.5 μg | (93 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.5 mg | (38 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 197 μg | (66 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 20.4 μg | (45 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 194 mg | (204 %) | ||
| Potassium | 1,297 mg | (32 %) | ||
| Calcium | 99 mg | (10 %) | ||
| Magnesium | 73 mg | (24 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 77 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 16 g |
Ingredients
- 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
Preparation steps
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.
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.
