Spanish · lunch, side
Gazpacho Andaluz (Chilled Spanish Tomato Soup)
Video by Spain on a Fork on YouTube · Open on YouTube
- Keto (10 g net carbs a serve)
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
A raw blend of about 225 g of tomato plus pepper and cucumber a serve, so it is high in vitamin C and a source of vitamin A and potassium, with olive oil as the only fat and no added sugar.
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Ingredients 11
Method
Tap a time to watch that step in the video.
- Rinse and pat dry the tomatoes, pepper and cucumber. Cut each tomato into 8 pieces, removing the stem, and put them in a blender. 0:39
- Cut the green pepper into large chunks, peel the cucumber and cut it into 1-inch pieces, and quarter the garlic clove; add them all to the blender and press everything down with a wooden spoon. 1:46
- Add the sherry vinegar, olive oil, cold water and salt, then blend on low speed for about 5 minutes until smooth but still a little rustic (strain it if you like it silky). 2:59
- Pour into a jug, cover and chill for 2–3 hours. 3:55
- Stir well, ladle into bowls and top with diced green pepper, diced onion and a drizzle of olive oil. 4:12
Tip. Use the ripest tomatoes you can find. Red wine vinegar can replace sherry vinegar. Keeps 2–3 days in the fridge; stir before serving.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 20%
- Protein 6%
- Fat 74%
Fits keto: 10 g net carbs a serve, with 74% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High72%
65 mg a serve, mostly from ripe Roma tomatoes (48%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K High33%
39 µg a serve, mostly from ripe Roma tomatoes (46%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin E High25%
3.8 mg a serve, mostly from virgin olive oil (51%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B6 Source19%
0.3 mg a serve, mostly from ripe Roma tomatoes (58%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium Source15%
700 mg a serve, mostly from ripe Roma tomatoes (77%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin A Source12%
105 µg a serve, mostly from ripe Roma tomatoes (91%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate Source11%
43 µg a serve, mostly from ripe Roma tomatoes (78%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Show the other 8
Magnesium9%
37 mg a serve, mostly from ripe Roma tomatoes (68%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Omega-38%
0.1 g a serve, mostly from virgin olive oil (80%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Iron6%
1.1 mg a serve, mostly from ripe Roma tomatoes (62%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc6%
0.6 mg a serve, mostly from ripe Roma tomatoes (72%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Calcium3%
40 mg a serve, mostly from ripe Roma tomatoes (57%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Selenium1%
0.4 µg a serve, mostly from garlic (47%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Spain on a Fork; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.