If you are looking for a recipe for a chilled soup, try this super-delicious chilled chickpea and tomato gazpacho served with an avocado salsa. It is easy and relatively quick to make – you just need to leave it to “mature” for a while once you’ve made it.
I have cooked a lot of buffet-style lunches in my job as a cook and this cold chickpea and tomato gazpacho soup is always popular whenever I serve it on a summer buffet.
Apart from being mega-tasty, it is also a light and healthy soup!
Chickpeas are high in saponins which help lower cholesterol. They are also rich in something called fructo-oligosaccharides which feed the immune system-boosting probiotic bacteria in the gut.
Avocados are rich in Vitamin E and heart-healthy monounsaturated fat.
Red chillies contain high levels of beta-carotene, a powerful antioxidant, and also contain vitamin A, E and C, dietary fibre, potassium and iron.
And on and on the list of the health benefits goes…
For the chickpea and tomato gazpacho:
400g (14oz) tin/can of cooked chickpeas – I buy an organic variety - rinsed
400g (14oz) tin/can of chopped tomatoes
125ml (4floz, just over ½ cup) natural Greek-style yogurt
2 garlic cloves, crushed
1 heaped teaspoon ground cumin
1 heaped teaspoon finely grated ginger
1 red chilli, deseeded and finely chopped
1 tablespoon lemon juice
2 tablespoons olive oil
½ teaspoon salt and some black pepper
For the avocado salsa:
1 ripe avocado
½ medium red onion, finely chopped
1 tablespoon finely chopped fresh mint
1 tablespoon lemon juice
1 tablespoon olive oil
A pinch of salt and black pepper
Extra yogurt for serving (optional)
1. Place all the ingredients for the soup in a food processor or blender and pulse to a smooth purée. Transfer to a pitcher and gradually add some cold water to adjust the soup’s thickness to a consistency you are happy with – I like this soup to be quite thick.
2. Check the seasoning to see if you want to add any more salt and/or pepper. Cover and refrigerate for at least 30 minutes to allow flavours to blend.
3. Halve, de-stone, peel and dice the avocado - mix with all the other ingredients for the salsa.
Serve the soup in cups, or glasses - with a dollop of yoghurt (if you are using it) and a dollop of salsa on top.
You can buy my book "A Tasty Way to a Healthy Life" as either a paperback or as a Kindle book on Amazon. It has all the recipes on my website + some new recipes which are exclusive to the book.
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