Meal Prep Recipe

Gazpacho

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Gazpacho
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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
93
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie93 cal.(4 %)
Protein4 g(4 %)
Fat3 g(3 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage4.8 g(16 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E4 mg(33 %)
Vitamin K55.5 μg(93 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin2 mg(17 %)
Vitamin B₆0.4 mg(29 %)
Folate116 μg(39 %)
Pantothenic acid0.8 mg(13 %)
Biotin9.2 μg(20 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C155 mg(163 %)
Potassium653 mg(16 %)
Calcium45 mg(5 %)
Magnesium36 mg(12 %)
Iron1.2 mg(8 %)
Iodine5 μg(3 %)
Zinc0.4 mg(5 %)
Saturated fatty acids0.6 g
Uric acid33 mg
Cholesterol0 mg
Complete sugar8 g

Ingredients

for
4
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
How healthy are the main ingredients?
Tomatoparsleyolive oiloniongarlic cloveCucumber

Preparation steps

1.

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.

2.

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.

3.

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.