Cold Tomato and Vegetable Soup

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Preparation Time

• Prep Time: 15 minutes
• Chill Time: 1–2 hours
• Total Time: 1 hour 15 minutes – 2 hours 15 minutes
• Servings: 4

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Ingredients

• 6 ripe tomatoes, roughly chopped
• 1 medium cucumber, peeled and chopped
• 1 red bell pepper, chopped
• 1 small red onion, chopped
• 2 garlic cloves, minced
• 3 tablespoons extra virgin olive oil
• 2 tablespoons red wine vinegar or apple cider vinegar
• 1–2 cups cold water (adjust to desired texture)
• Salt and black pepper to taste
• Fresh basil or parsley for garnish

Optional:

• 1 slice whole grain bread (for thickness, traditional Spanish style)

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Instruments Used

• Blender or food processor
• Large mixing bowl
• Fine mesh strainer (optional, for smoother texture)
• Serving bowls or glasses

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Instructions

1. Blend vegetables
   • Add tomatoes, cucumber, bell pepper, onion, and garlic to a blender. Blend until smooth.
2. Season
   • Add olive oil, vinegar, salt, and pepper. Blend again.
3. Adjust texture
   • Add cold water (or bread if desired) to reach a creamy but light consistency.
4. Chill
   • Transfer to a bowl, cover, and refrigerate for at least 1–2 hours.
5. Serve
   • Garnish with fresh basil, parsley, or diced cucumber and pepper for crunch.

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Estimated Nutritional Value (Per Serving)

Nutrient	Approx. Amount
Calories	120 kcal
Protein	3 g
Carbohydrates	16 g
Fiber	5 g
Fat	6 g (from olive oil)
Vitamin C	90% DV
Vitamin A	45% DV
Potassium	20% DV

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Health Benefits

1. Rich in antioxidants – Tomatoes provide lycopene, which supports heart and skin health.
2. Digestive support – High fiber from vegetables promotes gut health.
3. Hydration – Cucumbers and tomatoes have high water content, helping to replenish fluids.
4. Anti-inflammatory – Olive oil contains healthy monounsaturated fats and polyphenols.

Reference: Story EN et al. Lycopene: clinical perspectives and implications for human health. Nutrients. 2010.

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Healthy Tips

• Use ripe, fresh tomatoes for maximum sweetness and nutrients.
• Add a touch of chili or jalapeño for a spicy twist.
• For extra protein, serve with a topping of chickpeas or a side of whole grain bread.
• Serve in small glasses as a refreshing appetizer in summer.