Low-FODMAP Gazpacho Smoothie

Low-FODMAP Gazpacho Smoothie
Patsy Catsos, MS, RDN, LD

Nutrition Highlights (per serving)

Calories 100
Fat 6g
Carbs 11g
Protein 2g
View All
Total Time 15 min
Prep 15 min, Cook 0 min
Servings 5 (1 1/4 cups each)

Variations of gazpacho are served all around the world wherever the cuisine has Spanish or Portuguese influences. This version celebrates the flavor of tomatoes, fresh from your garden or the local farmers’ market.

It’s just not gazpacho without olive oil. In this IBS-friendly recipe, garlic-infused olive oil does double duty, as it also contributes delicious allium flavor. Garlic bulbs are “out” for low-FODMAP recipes, as they are potent sources of oligosaccharides and typically poorly tolerated by people with IBS. Luckily, oligosaccharides do not pass into oil-based preparations, so garlic-infused oils can be used for flavor.

Ingredients

  • 1 cup canned tomato juice
  • 4 large fresh tomatoes, cut into wedges
  • 1/4 cup red wine vinegar
  • 2 tablespoons garlic-infused olive oil
  • 1 medium cucumber, peeled and cut into 1-inch slices
  • 1 large yellow bell pepper, seeded and diced
  • 3/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon crushed red pepper flakes (optional)
  • 1/4 cup chives, snipped (optional)

Preparation

  1. Place tomato juice, tomatoes, vinegar, oil, cucumber, yellow pepper, salt, black pepper, and oregano in the bowl of a blender or food processor in the order indicated.
  2. Pulse the blender to puree the vegetables until a smooth texture is achieved. If you prefer a more traditional gazpacho, stop processing when the vegetables are still chunky, ladle into serving bowls, and serve it topped with red pepper flakes and chives.

    Ingredient Variations and Substitutions

    A 28-ounce can of fire-roasted, diced tomatoes can be substituted if fresh tomatoes aren't available.

    Cooking and Serving Tips

    Garlic-infused olive oil is easily purchased; it is sometimes marketed as "dipping oil." Due to commercially available food processing techniques, commercially prepared garlic-infused oil can be stored in the refrigerator after opening.

    To make your own garlic-infused oil, peel a clove or two of garlic and sauté in a small saucepan or skillet with the required amount of oil. After a few minutes, remove the flesh of the garlic and proceed with the recipe, using the flavored oil. Larger batches of garlic-infused oil can be made but must be used or frozen within four days to prevent food-borne illness.

    Nutrition Facts
    Servings: 5 (1 1/4 cups each)
    Amount per serving  
    Calories 100
    % Daily Value*
    Total Fat 6g 8%
    Saturated Fat 1g 5%
    Cholesterol 0mg 0%
    Sodium 488mg 21%
    Total Carbohydrate 11g 4%
    Dietary Fiber 3g 11%
    Total Sugars 6g  
    Includes 0g Added Sugars 0%
    Protein 2g  
    Vitamin D 0mcg 0%
    Calcium 30mg 2%
    Iron 1mg 6%
    Potassium 599mg 13%
    *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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