Summer Gazpacho
By Dr. Terry Simpson · Prep: 15 min · Serves: 4 Mediterranean Garden
A bright, chilled summer soup blending fresh tomatoes, cucumber, grilled pepper, corn, onion, garlic, olive oil, and a touch of vinegar. Blend smooth or leave it chunky—either way, it’s refreshing and plant-rich.
Ingredients
- 2 large tomatoes, peeled and seeded
- 1 large cucumber, peeled and seeded
- 1 cob of corn, grilled or broiled; kernels removed
- 1 red bell pepper, grilled or broiled
- ½ small red onion, thinly sliced (soaked then drained)
- 2 Tbsp extra-virgin olive oil
- 2 cloves garlic, minced
- 1 tsp white vinegar
Instructions
- Peel tomatoes by blanching in boiling water briefly; cut circularly and remove seeds.
- Rub corn and bell pepper with olive oil, then grill or broil for added flavor—or leave them raw if preferred.
- Combine all ingredients in a food processor or blend to desired texture (smooth or chunky).
- Refrigerate until cold; garnish with cucumber slices, herbs, or a drizzle of olive oil before serving.
Mediterranean Notes
- Plant-based: Made entirely with vegetables and minimal added fat.
- Raw or grilled: Grilling adds smoky flavor, but fresh veggies keep it light.
- Hydrating + anti-inflammatory: Excellent for hot days with hydrating vegetables and EVOO.
Nutrition (Estimated per serving)
Calories: ≈90 kcal
Protein: ≈2 g
Fat: ≈5 g
Carbohydrates: ≈10 g
Fiber: ≈2 g
Sodium: ≈15 mg (unless added separately)
Nutrition varies with vegetable size and oil amount.