Soup For Hot Days
by The American
Institute for Cancer Research
because its hot outside doesnt mean you cant serve
soup. Gazpacho, a classic Spanish cold soup, makes a delicious
summer lunch or light supper. Served in small cups, it can also
be a light first course to a summer dinner.
nutrition experts advise choosing deep colored vegetables and
fruits. Colors such as dark green, yellow, orange and red often
indicate the presence of different phytochemicals that help fight
cancer. Eating a rainbow of colors, like those in this recipe,
is a good way to bolster your health defenses.
one ingredient in this soup is essential: choose a low-sodium
tomato juice as a base. Aside from that stipulation, this is
a recipe that can be made to fit your own likes and dislikes.
If youre fond of cucumbers, up the cucumbers. If raw onions
dont agree with you, eliminate them. If your garden is
producing mounds of zucchini, dice some and add it. Taste the
soup as you proceed to be sure you are achieving a mix that tastes
right to you.
limit your bell peppers to greenuse seeded finely diced
red, orange and yellow peppers as well for a more colorful effect
with added crunch and a hint of sweetness. It adds to the fun
to serve some of the ingredients as toppings that your guests
can add or leave out as desired. Place small bowls with little
serving spoons on the table for chopped hardboiled egg whites,
scallions, even olives. This is a soup with as many different
versions as there are cooks and even eaters.
youre serving Gazpacho as the main meal, accompany it with
a fresh green salad with chickpeas in it to give your guests
more bulk, or a healthy slice of multigrain toast spread with
tapenade or low fat cream cheese and chives. Here is a dish where
you cant go wrong if you let your imagination and taste
buds guide your hand.
you prefer to use the recipe exactly as written, however, youre
sure to enjoy the results, too, and, at 70 calories per serving,
you can afford to have seconds.
Gazpacho - Makes
cups reduced-sodium tomato juice
garlic cloves, chopped
tsp. olive oil
Tbsp. white wine vinegar
and freshly ground black pepper, to taste
cup seeded and diced cucumber
cup seeded and finely diced green bell pepper
plum tomato, seeded and finely diced
cup red onion, finely diced
cup zucchini, finely diced (optional)
hard boiled egg white, finely chopped (optional)
a blender, purée tomato juice, garlic and olive oil. Add
breadcrumbs and vinegar, and blend to combine. Season to taste
with salt and pepper. Pour into a covered container and chill
well, from 2 hours to overnight.
ready to serve, adjust seasonings if necessary. Divide soup among
4 serving bowls. Add 1 Tbsp. each of diced cucumber, pepper,
tomato and onion, plus zucchini and egg white if desired. (Or
add diced vegetables to juice mixture before serving.)
serving: 70 calories, 3 g. total fat (less than 1 g. saturated
fat), 10 g. carbohydrate, 2 g. protein, 1 g. dietary fiber, 97