High Protein Gazpacho
When summer rolls around, there’s nothing quite as refreshing as a bowl of chilled gazpacho. This high-protein version is all about celebrating the season’s best produce. Fresh tomatoes, crisp cucumbers, and fragrant basil come together to create a vibrant, flavorful soup that’s perfect for those hot days.But we’re not stopping there this gazpacho gets a nutritional boost with blended silken tofu, adding creaminess and protein, and crispy tofu croutons on top for that extra crunch. It’s a light yet satisfying dish, ideal for lunch or a cooling appetizer.With each spoonful, you get a taste of summer’s finest, made even better with the bonus of healthy, protein-packed tofu. Dive into this deliciously refreshing and nutritious gazpacho and make the most of the season!
Why choose this recipe?
1. Perfect for Summer:
- This gazpacho is incredibly refreshing, making it an ideal choice for hot summer days. The chilled soup cools you down while offering a burst of fresh flavors from seasonal produce like tomatoes and cucumbers.
2. Nutrient-Dense and Delicious:
- Packed with vitamins and minerals from fresh vegetables, this gazpacho is not only tasty but also highly nutritious. The inclusion of silken tofu and crispy tofu croutons boosts the protein content, making it a well-rounded meal.
3. Whole Food Plant-Based (WFPB) Diet:
- This recipe adheres to the principles of a WFPB diet, which focuses on whole, unprocessed plant foods. This way of eating is associated with numerous health benefits, including improved heart health, better weight management, and reduced risk of chronic diseases.
4. Rich in Antioxidants:
- The fresh tomatoes, cucumbers, and basil are rich in antioxidants, which help protect your body from free radicals and inflammation. This can contribute to better overall health and a stronger immune system.
5. High in Fiber:
- The vegetables and tofu in this gazpacho are high in fiber, which is essential for digestive health. Fiber helps regulate blood sugar levels, lower cholesterol, and keep you feeling full and satisfied.
6. Protein-Packed:
- The addition of silken tofu blended into the soup and crispy tofu croutons on top ensures you get a good amount of plant-based protein. Protein is crucial for muscle repair, immune function, and overall energy levels.
7. Low in Calories:
- Despite being filling and nutritious, this gazpacho is low in calories, making it a great option for those looking to maintain or lose weight without sacrificing flavor or nutrition.
8. Easy to Make:
- This recipe is straightforward and easy to prepare, perfect for busy individuals who want to enjoy a healthy, homemade meal without spending hours in the kitchen.
9. Versatile and Customizable:
- You can easily customize this gazpacho by adding your favorite seasonal vegetables or adjusting the spices to suit your taste. It’s a versatile dish that can be adapted to meet your dietary preferences.
High Protein Gazpacho
Cool off this summer with our High Protein Gazpacho! This refreshing soup combines fresh tomatoes, cucumbers, and basil with a protein boost from blended silken tofu. Topped with crispy tofu croutons, it’s a delicious and nutritious way to enjoy the season’s best produce. Perfect for a light lunch or appetizer, this gazpacho is packed with vitamins, fiber, and plant-based protein, making it a healthy choice for any meal.
- Prep Time: 20
- Total Time: 50 minutes (includes 30 minutes for chilling)
Ingredients
Ingredients:
- 6 fresh tomatoes, roughly chopped
- 1 pink onion, roughly chopped
- 1 cucumber, roughly chopped
- 1/2 cup fresh basil leaves
- 1 cup ice cubes
- 1 cup silken tofu
- 2 cloves garlic, minced
- 2 tbsp red wine vinegar
- 1 tsp Maldon salt (or to taste)
- 3 tbsp olive oil (plus more for drizzling)
- Additional chopped vegetables for topping (such as cucumber, celery, and onion)
For the Croutons:
- 2 cups stale bread, cubed
- 2 tbsp olive oil
- 1/2 tsp Maldon salt
- 1/2 tsp garlic powder (optional)
For the Crispy Tofu Cubes:
- 1 block firm tofu, pressed and cubed
- 2 tbsp olive oil
- 1/2 tsp salt
- 1/2 tsp smoked paprika (optional)
Instructions
Instructions:
1. Prepare the Gazpacho Base:
- In a blender, combine the roughly chopped tomatoes, pink onion, cucumber, basil leaves, ice cubes, silken tofu, minced garlic, and red wine vinegar.
- Blend on high until smooth and well combined.
2. Season the Gazpacho:
- Add the Maldon salt and 3 tablespoons of olive oil to the blender.
- Blend again until fully incorporated.
- Taste and adjust seasoning with additional salt or vinegar if needed.
3. Chill the Gazpacho:
- Transfer the blended gazpacho to a large bowl or pitcher.
- Cover and refrigerate for at least 1 hour to let the flavors meld and to chill the soup thoroughly.
4. Make the Croutons:
- Preheat the oven to 375°F (190°C).
- In a large bowl, toss the cubed bread with 2 tablespoons of olive oil, 1/2 teaspoon of Maldon salt, and garlic powder if using, until evenly coated.
- Spread the bread cubes in a single layer on a baking sheet.
- Bake for 10-15 minutes, or until the croutons are golden brown and crispy, stirring halfway through to ensure even baking.
- Remove from the oven and let cool.
5. Make the Crispy Tofu Cubes:
- Preheat the oven to 400°F (200°C).
- In a large bowl, toss the tofu cubes with 2 tablespoons of olive oil, 1/2 teaspoon of salt, and smoked paprika if using.
- Spread the tofu cubes on a baking sheet in a single layer.
- Bake for 25-30 minutes, turning halfway through, until golden brown and crispy.
6. Prepare the Toppings:
- While the gazpacho is chilling, chop the additional cucumber, celery, and onion for topping the soup.
7. Serve the Gazpacho:
- Once chilled, give the gazpacho a good stir and pour it into bowls.
- Top each bowl with a drizzle of olive oil, a handful of fresh croutons, crispy tofu cubes, and a sprinkle of the chopped vegetables.
- Serve immediately and enjoy this refreshing and protein-packed gazpacho!
Tips:
- Adjust the thickness of the gazpacho by adding more or less ice, depending on your preference.
- This gazpacho can be stored in the refrigerator for up to 2 days. Give it a good stir before serving again.
Nutrition
- Calories: 250
- Sugar: 6g
- Sodium: 450mg
- Fat: 15g
- Carbohydrates: 20g
- Fiber: 6g
- Protein: 10g
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