Green Gazpacho Vegetable Soup
Healthy, because
Even smarter
Nutritional values
This soup is full of vitamins, minerals, antioxidants, and fiber, all while staying extremely low in calories and fat! The carbohydrates from the bread also provide you with fiber and energy.
For more fiber, use whole wheat bread instead of white bread.
(Percentage of daily recommendation)
| Calorie | 272 cal. | (13 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 39.2 μg | (65 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.8 mg | (23 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 114 μg | (38 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 11.3 μg | (25 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 104 mg | (109 %) | ||
| Potassium | 749 mg | (19 %) | ||
| Calcium | 65 mg | (7 %) | ||
| Magnesium | 46 mg | (15 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 40 mg | |||
| Cholesterol | 1 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 6 ozs white bread
- 5 Tbsps olive oil
- 4 garlic cloves
- 26 ozs green Tomatoes
- ½ Cucumber
- 1 green Bell pepper
- 9 ozs Vegetable broth
- salt
- freshly ground peppers
- 1 Tbsp Red wine vinegar
- 4 Tbsps small Diced vegetables (such as tomato, cucumber, peppers)
- parsley (for garnish)
Preparation steps
Tear the white bread into pieces, and drizzle with the oil. Peel the garlic, and squeeze the bread.
Rinse the tomatoes and remove the core. Cut a cross into the tomato and blanch for a few seconds in boiling water. Remove from the water, and peel. Quarter, remove the seeds, and dice into small cubes. Place the tomatoes in the blender.
Peel and halve the cucumber. Remove the seeds, coarsely chop, and add half to the blender. Rinse and trim the peppers. Halve, remove the seeds and membranes, and coarsely chop. Add half of the peppers to the blender. Add the soaked bread and vegetable broth to the blender, and puree everything together. If needed, use more broth.
Season to taste with salt, pepper, and vinegar. Divide the gazpacho into glasses, and garnish with the diced vegetables and parsley.
