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Healthy Recipes: Red Pepper Gazpacho

08/09/2011 15:06:00 admin
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Beat the Heat

Gazpacho, served well chilled and generously garnished with chopped vegetables, is something between a soup and a liquid salad. It’s also a dish you won’t mind making during the summer, since no cooking is needed and preparing it takes minimal kitchen time. The tomato base is complemented with cucumber, bell peppers, sweet onion and zucchini. This dish originated in the Mediterranean, where traditional eating is based on filling up on fruits and vegetables and limiting meats and sweets. Several studies link this with less yearly weight gain, reduced risk of heart disease and lower cancer incidence. 

Red Pepper Gazpacho

1 medium red bell pepper (or use jarred, roasted pepper)
2 cups low-sodium tomato juice
2 garlic cloves, chopped
2 tsp. extra virgin olive oil
2 Tbsp. dry breadcrumbs
1 Tbsp. white vinegar
Salt and freshly ground pepper
1/4 cup seeded and diced cucumber
1/4 cup finely diced green bell pepper
1/4 cup finely diced sweet onion
1/4 cup finely diced zucchini
Tabasco sauce, optional

Roast pepper over an open flame, turning it with tongs until skin is charred all over, about 10 minutes. Or, preheat oven to 425 degrees F. Halve and seed pepper and place halves, cut-side down, on baking sheet. Coat skin with cooking spray and bake until pepper is soft, 30 minutes. Place roasted pepper, charred or baked, in a bowl, cover, and let sit for 20 minutes. Using your fingers, remove skin. Coarsely chop pepper, and set aside.

Place roasted pepper, tomato juice, garlic and olive oil in blender and whiz until mixture is pureed. Add breadcrumbs and vinegar, and whiz to combine. Season to taste with salt and pepper. Pour into covered container and chill well, 6 hours to overnight.

Check seasoning and adjust, if necessary. Divide gazpacho among 4 soup bowls. Add 1 tablespoon each of chopped cucumber, pepper, onion, and zucchini. Serve with Tabasco sauce if desired.

Makes 4 servings

Per serving: 90 calories, 4 g total fat (< 1 g saturated fat), 12 g carbohydrate
2 g protein, 2 g dietary fiber, 100 mg sodium.

From AICR.org

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