August 1, 2022

This cold soup is a taste of the season in a bowl.

Homemade gazpacho is satisfying, yet very low in calories and fat. And all those beautiful vegetables make it incredibly nutritious, refreshing and flavorful. Enjoy it as a light lunch on a hot day, or as an appetizer before your summer supper. Make a double batch of spicy tomato gazpacho and keep it in the refrigerator for up to a week.

Cook’s notes
• Tomato juice is very high in sodium. Use a low-sodium tomato juice instead and, if you’d like, add your own salt to taste.
• Farm stand tomatoes will taste the best, but this recipe works well with quality canned tomatoes, too.
• If you have time to get fresh corn, it really makes a difference. Just cut it off the cob and use it raw. An alternative is using canned corn.
• If you have an immersion blender, you can slightly blend the soup before chilling. Keep it chunky, though, with just a quick blending.

Recipe: Spicy Tomato Gazpacho
  • 4 cups low-salt tomato juice
  • 2 cups peeled and seeded chopped tomatoes
  • 1 cup seeded cucumber
  • 1/2 cup finely chopped red onion
  • 1/2 cup whole kernel corn
  • ½ cup chopped green pepper
  • ¼ cup chopped scallions
  • ¼ cup chopped zucchini
  • ¼ cup chopped green chilis
  • ¼ cup chopped fresh parsley
  • 2-3 cloves of garlic, minced
  • 2 tablespoons red wine vinegar
  • 2 tablespoons fresh lime juice
  • Hot sauce
  • Salt and pepper to taste
  1. Combine all ingredients in a large bowl.
  2. Chill for several hours or overnight.
  3. Top the soup with your favorite add-ons right before serving. Try chopped avocado, sour cream, extra hot sauce if you like your food with more of a kick, crunchy croutons and/or a squeeze of lime juice. (These added ingredients are not included in the nutritional analysis).
Serving size: 1/6 of recipe Calories: 74 Fat: .6 grams Saturated fat: .1 gram Carbohydrates: 17.4 grams Sodium: 73.5 milligrams Fiber: 2.7 grams


Stacey Kendrick, MS, is a health educator with more than 20 years of experience in wellness and population health. She is a mother to two adult daughters. In her free time, she teaches healthy cooking classes, runs, gardens and enjoys backyard bonfires.