Nutrient-Dense Gazpacho Soup Recipe

August 11th, 2019 by Loretta Lanphier, NP, BCTN, CN, CH, HHP

Nutrient-Dense Gazpacho Soup Recipe

Gazpacho is a chilled Spanish soup that is absolutely scrumptious, especially on hot and humid summer nights, and definitely passes the requirements for vegans and vegetarians. Cold gazpacho soup can be dressed up with some organic croutons or hot sauce, depending on your taste. Nutrient-dense gazpacho soup is already full of healthy nutrients, and you can make it even more so by adding different types of organic chopped vegetables, of course, a delicious avocado is always a must! Many think of gazpacho soup as “liquid salad,” which is exactly what it is.

Brief History of Gazpacho Soup

Gazpacho (Gas-pa-tcho) is a nutrient-dense, flavorful, chilled tomato and vegetable soup originating in the southern Spanish region of Andalusia. Gazpacho originated as a poor man’s food consumed by laborers in the vineyards and olive plantations. The main ingredients were stale “residue” or leftover bread, water, and olive oil; all pounded in a wooden bowl as well as any leftover parts of vegetables also added and pounded through with the liquid. Certainly nothing fancy about this, but it was undoubtedly delicious. During the 19th century, the red gazpacho evolved with the addition of tomatoes to the ingredients, and it is this version that spread internationally.

Gazpacho is still extremely popular throughout Spain and Portugal. There are millions of gazpacho soup recipe variations, but most known and popular to us here in the USA is tomato gazpacho.

Is Nutrient-Dense Gazpacho healthy?

Short answer – Yes! The fact that gazpacho contains fresh vegetables and ingredients ups the health-factor tremendously. Rich in minerals, antioxidants, fiber, and vitamins C, A, and E make gazpacho soup a go-to healthy food. Red tomatoes are high in carotenoids such as lycopene and beta-carotene, which can aid in the prevention of certain cancers, high blood pressure, and even eye health issues.

Organic Hemp extract

Nutrient-Dense Gazpacho Soup Recipe

Ingredient List

(Always use organic ingredients when available.)

1 cucumber, sliced into chunks
4 large ripe tomatoes
1/2 bell pepper, any color
2 cloves garlic
1 celery rib, chopped
1 tbsp lemon juice
1/2 sweet onion, quartered
3 tbsp red wine or balsamic vinegar
1/2 tsp Himalayan pink salt
dash black pepper
1 tsp chopped fresh parsley
1 tsp chopped fresh basil
1/4 tsp cayenne pepper (optional)


Simply combine all the ingredients (except the fresh herbs) in a high-speed blender or food processor and process until smooth. Stir in the fresh herbs. Chill in the fridge. Enjoy!

Gazpacho Soup Toppings: Chunks of organic tomatoes, cucumber, parsley, onions, carrots, celery, avocado, homemade croutons.

Organic Turmeric with black pepper

Nutrient-Dense Gazpacho – Helpful Hints

1. Since this recipe does not require cooking, for best flavor, use the freshest and best ingredients you can find (organic is best). Tomatoes are the real superstar in this recipe, so be sure to select perfectly ripe tomatoes. If you can find heirloom tomatoes, which are wonderfully sweet, they make a perfect nutrient-dense gazpacho soup that’s extremely flavorful, and perfect for the hot summer months. The best tomatoes will always be fragrant, plump, and heavy. Make sure the skins of the tomatoes are unblemished and smooth.

2. You can pump up the flavor a bit more by adding a splash of organic Worcestershire sauce.

3. This easy nutrient-dense Gazpacho soup recipe is even better when it’s made in advance. The flavors mingle together with time. In fact, you can make this up to 3 days in advance and store it in the fridge until you’re ready to serve. It will be fresh, flavorful, and oh so cool!

In closing…

This healthy vegan recipe for nutrient-dense gazpacho soup screams summer. It’s cool, refreshing, flavorful, and so delicious. Be sure to experiment with the additions of other vegetables you and your family like. Most likely, this cold vegan soup recipe will become one of your family favs during the hot and humid summer months. Enjoy!


Steven Raichlen (30 August 1989). “Gazpacho: Theme And Variations”. New York Times. Retrieved 11 August 2019.

Clifford A. Wright’s facts about Gazpacho Retrieved 11 August 2019.

Kate Heyhoe. “Last Blast Gazpacho: Tomato and Watermelon at Summer’s End”. Kate’s Global Kitchen. Retrieved 11 August 2019.

Loretta Lanphier is a Naturopathic Practitioner, Board Certified Traditional Naturopath, Certified Clinical Nutritionist, Holistic Health Practitioner, and Certified Clinical Herbalist as well as the CEO / Founder of Oasis Advanced Wellness in The Woodlands TX. She studies and performs extensive research in health science, natural hormone balancing, anti-aging techniques, nutrition, natural medicine, weight loss, herbal remedies, non-toxic cancer support, and is actively involved in researching new natural health protocols and products.  A 20-year stage 3 colon cancer survivor, Loretta is able to relate to both-sides-of-the-health-coin as patient and practitioner when it comes to health and wellness. “My passion is counseling others about what it takes to keep the whole body healthy using natural and non-toxic methods.” Read Loretta’s health testimony Cancer: The Path to Healing. Loretta is Contributor and Editor of the worldwide E-newsletter Advanced Health & Wellness
†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. Oasis Advanced Wellness/OAWHealth does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Oasis Advanced Wellness/OAWHealth are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician of choice.

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