A refreshing and nutritious chilled soup perfect for hot days, Avocado Cucumber Gazpacho blends creamy avocado, crisp cucumber, and fresh herbs for a light yet satisfying dish. This no-cook recipe is quick to prepare and packed with flavor, making it ideal for lunch, as a starter, or a light dinner.

FULL RECIPE

Ingredients

• 2 ripe avocados, peeled and pitted
• 1 large cucumber, peeled and chopped
• 1/2 cup plain Greek yogurt
• 1 garlic clove, minced
• 2 tablespoons fresh lime juice
• 1/4 cup fresh cilantro leaves
• 1/4 cup chopped green onion
• 1/4 teaspoon ground cumin
• Salt and pepper to taste
• 1/2 cup cold water (more as needed for desired consistency)
• Optional toppings: diced cucumber, avocado slices, fresh herbs, or a drizzle of olive oil

Directions

1. In a blender, combine avocados, cucumber, Greek yogurt, garlic, lime juice, cilantro, green onion, and cumin.
2. Blend until smooth, gradually adding cold water to reach your desired soup consistency.
3. Season with salt and pepper to taste.
4. Chill in the refrigerator for at least 30 minutes before serving.
5. Garnish with your choice of toppings such as diced cucumber, avocado slices, fresh herbs, or olive oil drizzle. Serve cold.

Nutrition Facts 

• Calories: 180
• Total Fat: 14g
• Saturated Fat: 2.5g
• Cholesterol: 5mg
• Sodium: 130mg
• Total Carbohydrates: 10g
• Dietary Fiber: 6g
• Sugars: 3g
• Protein: 4g
• Vitamin A: 6% DV
• Vitamin C: 18% DV
• Calcium: 6% DV
• Iron: 8% DV

Health Benefits of Avocado Cucumber Gazpacho

Avocado Cucumber Gazpacho is not only delicious but also incredibly nutritious. Avocados provide a rich source of healthy monounsaturated fats, which are known to support heart health and reduce bad cholesterol levels. Cucumbers contribute hydration due to their high water content, and they also provide antioxidants that help fight inflammation. Together, these ingredients offer a nutrient-dense dish that promotes overall wellness, supports skin health, and aids in digestion thanks to their fiber content.

The Role of Avocado in This Gazpacho

Avocado is the star ingredient in this recipe, providing creaminess without the need for dairy or heavy cream. Beyond texture, avocados are packed with essential nutrients like potassium, vitamin E, and folate. They contain lutein and zeaxanthin, antioxidants beneficial for eye health. The healthy fats in avocado also enhance the absorption of fat-soluble vitamins present in the other ingredients, making this gazpacho a well-rounded, nourishing meal.

Why Cucumber is Ideal for Cold Soups

Cucumber is a natural choice for cold soups because of its crisp texture and high water content, which helps create a refreshing and hydrating dish. It is low in calories but contains important nutrients such as vitamin K, vitamin C, and several B vitamins. Cucumber’s mild flavor complements the creamy avocado well and balances the soup by adding a subtle freshness that enhances the overall taste experience.

The Nutritional Power of Greek Yogurt in Gazpacho

Greek yogurt adds a tangy note and a creamy texture while boosting the protein content of the gazpacho. It is also rich in probiotics, which support gut health and digestion. Including Greek yogurt makes the soup more satiating, helping you feel full longer without adding excess calories. It also provides calcium, which is essential for bone health.

How Lime Juice Enhances Flavor and Nutrition

The fresh lime juice in Avocado Cucumber Gazpacho brightens the flavors and adds a zesty kick that balances the richness of the avocado. Lime juice is rich in vitamin C, a powerful antioxidant that boosts the immune system, promotes healthy skin, and helps with iron absorption from plant-based foods. Its acidity also helps preserve the vibrant green color of the soup.

The Importance of Fresh Herbs in the Recipe

Fresh cilantro and green onions provide aromatic freshness and subtle sharpness to the gazpacho. Herbs are packed with antioxidants and phytonutrients that contribute to reducing inflammation and supporting immune health. They also add layers of flavor complexity without adding calories, making this dish both flavorful and healthy.

Cumin: A Flavorful and Health-Boosting Spice

Though used sparingly, ground cumin adds warmth and earthiness to the gazpacho. Beyond flavor, cumin has been traditionally used to aid digestion and reduce bloating. It contains antioxidants and has anti-inflammatory properties, which may help support overall health and wellness. Adding cumin gives the gazpacho a subtle depth that makes it more interesting on the palate.

Hydration and Cooling Effects of This Gazpacho

One of the main benefits of Avocado Cucumber Gazpacho is its cooling and hydrating effect, especially during hot weather. The cucumber’s high water content combined with the chilled preparation makes this soup a great way to stay hydrated while enjoying a nutritious meal. It can be a refreshing alternative to heavier meals that might feel too warming or dense during summer.

Versatility and Serving Suggestions

This gazpacho is highly versatile and can be served as an appetizer, light lunch, or even a side dish alongside grilled proteins. It pairs wonderfully with crusty bread or tortilla chips for added texture. Additionally, the recipe can be adapted by adding other fresh herbs like basil or mint or a touch of spice like jalapeño for those who prefer a little heat.

Dietary Considerations and Allergen-Friendly Qualities

Avocado Cucumber Gazpacho is naturally gluten-free, vegetarian, and can be made vegan by substituting the Greek yogurt with a plant-based yogurt alternative. It is also low in carbs and free from common allergens like nuts and dairy (if using a non-dairy yogurt). This makes it suitable for a wide range of dietary needs, including paleo, keto, and dairy-free diets.

Preparation Tips for the Best Texture and Flavor

To get the best texture, it’s important to blend the ingredients until completely smooth. For a thinner soup, gradually add cold water or vegetable broth. Chilling the gazpacho for at least 30 minutes allows the flavors to meld and intensify. Fresh, ripe avocados will ensure a creamy texture, so choosing the right avocado is key. Using peeled cucumbers also helps avoid bitterness from the skin.

Sustainability and Seasonal Eating

This gazpacho emphasizes fresh, whole ingredients that are often readily available during summer months, aligning with seasonal eating principles. Avocados and cucumbers are widely cultivated in many regions, and buying them in season supports sustainability by reducing the environmental footprint associated with long-distance shipping. This dish encourages mindful eating by using simple, natural ingredients.

Cultural Roots and Modern Adaptations of Gazpacho

Gazpacho originates from Spain and traditionally consists of blended raw vegetables, served cold. This avocado cucumber version is a modern twist on the classic tomato-based recipe, adapting it for contemporary tastes and dietary preferences. It exemplifies how traditional dishes can evolve, embracing new ingredients while keeping the essence of a refreshing, chilled soup intact.

Conclusion

Avocado Cucumber Gazpacho is a nutrient-rich, refreshing soup that combines health benefits, vibrant flavors, and culinary versatility. Its combination of creamy avocado, hydrating cucumber, and fresh herbs makes it an excellent choice for a light meal or appetizer. Whether you’re looking to cool down on a hot day, incorporate more healthy fats into your diet, or enjoy a simple yet sophisticated dish, this gazpacho delivers on all fronts. Its adaptability to various dietary needs and ease of preparation make it a perfect addition to any kitchen repertoire.