Low FODMAP Gazpacho

My all-time favorite food discovery happened in 2006 in a Spanish town called El Puerto de Santa Maria. I was studying abroad in college and living with a host family who cooked authentic and amazing Andalucian food. That family introduced me to gazpacho, and it completely revolutionized my opinion of cold soup. If you’ve never tried it, gazpacho is a vegetable soup, usually made in the summer and served cold (fun fact: its wintertime cousin is called Salmorejo and is equally delicious!). It’s the perfect side dish for any summer meal and a great source of monounsaturated fats and vitamins A and C.
gazpacho

The recipe varies slightly depending on where you are in Spain, but in general, gazpacho is made with tomatoes, cucumber, red pepper, olive oil, vinegar, herbs, onions, and garlic. When I started the low FODMAP diet about two years ago and realized that fructans (a category of FODMAPS that includes garlic and onions) triggered my symptoms, I panicked! I love gazpacho. I love pesto. I love marinara sauce. And I even love onions by themselves. For anyone else following the low FODMAP diet, you probably know that garlic and onions or garlic powder and onion powder are in so many savory recipes and restaurant dishes. They are virtually impossible to avoid!

My saving grace, though, was discovering a few super easy cooking tricks. One, green onions and chives give the flavor of onions without the FODMAP. And two, garlic-infused olive oil has all the flavor of garlic without actually containing garlic – pretty amazing! You can buy garlic-infused olive oil either online or in specialty grocery stores.

The tips and tricks above are what I use when making my favorite gazpacho. The first recipe below is the original, courtesy of La Tartine Gourmande.

Makes 4-6 servings

  • 2 1/4 pounds ripe tomatoes
  • 1 red pepper
  • 1 English cucumber, peeled and seeded
  • 1/4 red onion, peeled and roughly chopped
  • 2 garlic cloves, peeled
  • Sea salt and pepper
  • 1 tablespoon chopped tarragon
  • 2 tablespoons sherry vinegar
  • 1/3 cup olive oil
  • Sea salt and pepper
  • Dash of chili flakes

And here’s the Low FODMAP version – so easy!

  • 2 1/4 pounds ripe tomatoes
  • 1 red pepper
  • 1 English cucumber, peeled and seeded
  • 1/4 red onion, peeled and roughly chopped ¼ C chives or green onion (green parts only!) finely chopped
  • 2 garlic cloves, peeled
  • Sea salt and pepper
  • 1 tablespoon chopped tarragon
  • 2 tablespoons sherry vinegar
  • 1/3 cup olive oil  ⅓ C garlic-infused olive oil
  • Sea salt and pepper
  • Dash of chili flakes

Steps:

  1. Blanch the tomatoes in boiling water for 1 minute. Then let them sit in cold water so they stop cooking. Peel, core, seed and dice the cooled tomatoes.
  2. In a food processor or high quality blender, add the tomatoes, red pepper, 3/4 of the cucumber, green onion or chives, tarragon and chili flakes.
  3. Blend until very smooth.
  4. With a spoon, stir in the sherry vinegar, garlic-infused olive oil, and salt and pepper.
  5. Pour into a container and cover and refrigerate for 3 hours or overnight (I find that the soup tastes better the longer it’s been refrigerated).

To serve:

Place soup in bowls and top with the following suggestions:

  • Hard boiled egg
  • Chopped tomato
  • Chopped cucumber
  • Avocado
  • Corn
  • Sprinkle of salt, pepper, or garlic-infused oil

Enjoy! And try these easy swaps in any other favorite dishes that call for garlic and onions.

Nutrition (for 1/6 of recipe, without toppings):

Calories: 157, Total Fat: 13 g, Saturated Fat: 2 g, Carbs: 9 g, Protein: 2 g, Sodium: 304 mg, Fiber: 3 g, Vit A: 72% DV, Vit C: 81% DV, Calcium: 3% DV, Iron: 4% DV, B6: 19% DV, Magnesium: 9% DV, Potassium: 534 mg, Folate: 12% DV

Tip: add the hard boiled egg as a topping and get an extra 7 grams of protein

 

Although I wish I could take credit, the original recipe was created by Beatrice Peltre of La Tartine Gourmande. Substitutions were my own.

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