Red Gazpacho (DASH Diet-Friendly)
This refreshing DASH diet gazpacho is a chilled tomato-based soup packed with vibrant vegetables and heart-healthy ingredients. Originating in Spain, this dish is now widely enjoyed as a nutrient-rich, hydrating option perfect for warm weather. Serve it with whole-grain bread or a lean protein topping like shrimp for a balanced meal.
Equipment
- High-speed blender or food processor
Ingredients
- 2 pounds tomatoes chopped
- 1 bell pepper chopped
- 1 cucumber chopped
- 1 small red onion chopped
- 1 garlic clove smashed
- 2 teaspoons sherry vinegar
- ½ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- ⅓ cup extra-virgin olive oil
- Lemon juice optional
- ¼ cup fresh chives chopped, for garnish
Instructions
- In a high-speed blender or food processor, combine the tomatoes, bell pepper, cucumber, onion, garlic, vinegar, salt, and black pepper.
- Blend the mixture until it reaches a smooth consistency.
- While blending, gradually pour in the olive oil to create a silky texture.
- If needed, adjust the flavor by adding more vinegar or a splash of lemon juice for brightness.
- Serve chilled, garnished with chopped chives.
Notes
Herb Variations: Try parsley, basil, or cilantro instead of chives for a different flavor.
Extra Protein: Add grilled shrimp or chickpeas for a heartier meal.
Spicy Twist: Include a pinch of red pepper flakes for a bit of heat.
DASH Diet Tip: Use low-sodium ingredients to keep the recipe heart-healthy.
Nutrition
Serving: 1gCalories: 240kcalCarbohydrates: 18gProtein: 4gFat: 19gSaturated Fat: 3gSodium: 155mgPotassium: 830mgFiber: 5gSugar: 11gCalcium: 60mg
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