Gazpacho
Healthy, because
Even smarter
Nutritional values
The cloves of garlic give the gazpacho a pleasant spiciness - garlic also convinces with the essential oil allicin, which can eliminate pathogens and thus protect against infections. The vitamin C from the peppers plays an important role in strengthening the immune system.
Depending on your preferences, a larger amount of gazpacho can be prepared at once - so you have a refreshing and healthy lunch ready for another day at the office.
(Percentage of daily recommendation)
| Calorie | 93 cal. | (4 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.8 g | (16 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 55.5 μg | (93 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2 mg | (17 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 116 μg | (39 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 9.2 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 155 mg | (163 %) | ||
| Potassium | 653 mg | (16 %) | ||
| Calcium | 45 mg | (5 %) | ||
| Magnesium | 36 mg | (12 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 0.6 g | |||
| Uric acid | 33 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 1 slice Toast
- 1 white onion
- 2 garlic cloves
- 500 grams ripe Tomatoes
- ½ Cucumber
- 2 Red Bell pepper
- 1 Tbsp Sherry vinegar
- 1 Tbsp olive oil
- salt
- cayenne pepper
- 1 handful flat-leaf parsley
Preparation steps
Remove crust from bread and soak in water. Peel and dice onion and garlic. Cut a small "x" into the bottom of each tomato. Place tomatoes in a bowl and cover with boiling water. Drain, rinse with cold water and remove skins. Halve tomatoes, remove seeds and core. Peel cucumber, halve lengthwise and remove seeds. Rinse and halve peppers and remove seeds and ribs.
Cut cucumber, peppers and tomatoes into chunks. Combine vegetables in a blender and puree until smooth. Squeeze bread to remove liquid and mix into the puree, along with diced onion and garlic. Stir in about 250 ml (approximately 1 cup) cold water until soup is desired consistency.
Stir in vinegar and olive oil and season with salt and cayenne pepper. Mix well. Rinse parsley, pat dry and stir into soup. Chill at least 30 minutes. If transporting, pour gazpacho into containers with a tight seal.
