Home > Public > Food & Nutrition Topics

Your Food and Nutrition Source

It's About Eating Right

In This Section

Latest Infographic

Maternal nutrition and lifestyle choices are major influences on both mother and child's health.

Healthy Pregnancy (Thumb)

View all infographics

Popular Diet Reviews

More Diet Reviews »
Calculate your BMI
Featured Product

Special Feature

More Info
Celiac Disease Nutrition Guide, 3rd Ed. (Single Copy)

Celiac Disease Nutrition Guide, 3rd Ed. (Single Copy)

This easy to read “survival guide” outlines essential information for people diagnosed with Celiac disease.

Summer Fresh Gazpacho with Avocado and Feta Cheese

Gazpacho ingredientsRecipe by Roberta L. Duyff, MS, RDN, FAND, CFCS

Spicy, yet refreshing, chilled gazpacho soup — so popular among Iberian (Spanish and Portuguese) cuisines — delivers a bowl full of vegetable nutrition! Made with fresh tomatoes, bell peppers, cucumber and onion as key ingredients, gazpacho is a deliciously satisfying way to enjoy the seasonal flavors of summer-fresh produce. Besides their great taste, ripe tomatoes are a super source of lycopene and vitamins A and C!

Ingredients

3 medium tomatoes, quartered
1 medium green or yellow bell pepper, seeded and quartered
1 small cucumber, cut in large pieces
½ small red onion, coarsely chopped
2 garlic cloves, smashed
½ jalapeño pepper*
2 tablespoons chopped fresh basil leaves, or 2 teaspoons dried basil
1 tablespoon chopped fresh oregano leaves, or 1 teaspoon dried oregano
4 cups (32 ounces) low-sodium tomato or vegetable juice**
2 tablespoons red wine vinegar
¼ teaspoon freshly-ground black pepper
1 medium ripe avocado, peeled, seeded and sliced
¼ cup crumbled feta cheese

Directions

  1. Place the tomatoes, bell pepper, cucumber, onion, garlic and jalapeño pepper in a large blender or food processor bowl. Add the basil and oregano. Pulse until coarsely chopped (but not puréed).
  2. Transfer the tomato mixture to a large bowl.
  3. Add the tomato or vegetable juice, vinegar and black pepper. Blend well.
  4. Cover; refrigerate for 2 hours or overnight to chill and develop the flavors.
  5. Pour into soup bowls or mugs. Top with the avocado and feta cheese.

Cooking Notes

  • Instead of jalapeño, substitute a dash or more of hot sauce, to taste.
  • Choose either regular or spicy tomato juice or vegetable juice, depending on your flavor preference.
  • Tip: For a festive occasion, offer a variety of garnishes to spoon on top of soup: croutons, chopped Kalamata olives, chopped hard-cooked egg, chopped ham, crumbled feta cheese, diced avocado or chopped herbs (basil, cilantro, green onion, oregano parsley).

Nutrition Information

Serves 8. (Serving size: 1½ cups)

Calories: 100; Calories from fat: 45; Total fat: 5g; Saturated fat: 1.5g; Trans fat: 0g; Cholesterol: 5mg; Sodium: 150mg; Total carbohydrate: 13g; Dietary fiber: 4g; Sugars: 7g; Protein: 3g