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The 5:2 Fast Diet Recipe Makeover: Cold Spanish Gazpacho Soup

Updated on July 18, 2013

With summer temperatures in southern Spain regularly exceeding 100F, it's no wonder the Spanish created cold Gazpacho soup for a refreshing meal on hot days. No cooking and loads of fresh vegetables, it's the ultimate Farmer's Market soup for too-hot-to-cook days.

Traditional recipes typically achieve a smooth texture by pureeing extra virgin olive oil and stale bread into the fresh vegetables and herbs. While still a healthy meal, on my 5:2 Diet fast days I prefer something much lower in calories so I can eat enough to feel full.

To lighten things up, I substituted tomato juice for the olive oil in a basic gazpacho recipe and added a splash of sherry vinegar. I'm not a fan of raw onions, so I substituted chunky salsa instead to cut the acidity of the fresh tomatoes. Similarly with the garlic: since the soup isn't cooked, I used garlic powder instead of raw garlic to be easier on the tummy.

With the substitutions, this 5:2 Diet friendly gazpacho comes out to only 46 calories per cup, perfect for fast days.

5 stars from 1 rating of 5:2 Diet Gazpacho

Cook Time

Prep time: 15 min
Cook time: 2 hours
Ready in: 2 hours 15 min
Yields: Makes five 1 cup servings


  • 3 medium ripe tomatoes, about 450 g
  • 1/2 medium green pepper, about 100 g
  • 1/2 medium cucumber, about 150 g
  • 6 Tbsp mild salsa
  • 1 Tbsp sherry vinegar
  • 1 tsp dried basil
  • 2 tsp dried parsley
  • 1 tsp garlic powder
  • 1 cup tomato juice


  1. Chop the tomatoes, green pepper, and cucumber into 1/2-inch chunks. (I generally don't peel or de-seed any of the veggies.) Add to your blender jar.
  2. Add the salsa and top with the sherry vinegar.
  3. Sprinkle on the basil, parsley, and garlic powder.
  4. Slowly pour the tomato juice over the herbs and vegetables.
  5. Put the lid on the blender jar and puree. I like my gazpacho very smooth, so I'll puree for about 1 minute, then stir, repeating the pureeing and stirring about 5 times.
  6. Chill in the refrigerator for about 2 hours, then serve.


  • Red Pepper Gazpacho: For a different taste, use red pepper (fresh or fire-roasted) instead of the green pepper, and replace the parsley with dried cilantro. I also prefer red wine vinegar over the sherry vinegar when using the red peppers.
  • Spicy Gazpacho: To spice things up, try a medium salsa instead of the mild, and swirl in Sriracha sauce before serving.

Preparation Tips

  • Look for really, really ripe tomatoes, or leave on the windowsill to ripen. The additional juice really ramps up the flavor and texture.
  • If you don't mind raw onion and raw garlic, replace the salsa with 1/4 chopped onion, and replace the garlic powder with a clove, chopped.
  • I don't like a lot of prep time when I'm dieting as being in the kitchen makes me hungry! So don't peel the fresh vegetables, or remove the seeds, or blanch them. I just rough cut them into chunks and add directly to the blender.
  • Fresh herbs can always be substituted for the dried.
  • Make sure the salsa you're using has no added sugar. It should be about 5 calories per tablespoon.
  • Same with the tomato juice. Look for a basic juice with about 45 calories per cup.

Nutrition Facts
Serving size: 1 cup
Calories 46
Calories from Fat0
% Daily Value *
Fat 0 g
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

The Andalusia Region of Spain

Gazpacho originated in Andalusia, a hot, dry region of southern Spain. Thought to have Arab roots, a traditional gazpacho combines tomatoes, cucumbers, peppers, onions, and garlic with stale bread, olive oil, and vinegar. Often, the vegetables are crushed with a mortar and pestle to add texture and to avoid the foaminess from using a blender or food processor.

Not surprisingly, Andalusia is home to other cold soups, including:

  • Salmorejo, a thick, creamy cold tomato soup, similar to gazpacho but omitting the peppers, cucumber, onions, and garlic. Often garnished with chopped ham and eggs
  • Ajo Blanco, a cold almond and garlic white soup made without vegetables and served with grapes and melon.


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