Tomato gazpacho

Originating in Andalucía, Spain, gazpacho is one of the most heart-healthy soups. It is like a pureed salad and comes in many guises. This one is somewhat chunky and thickened with fresh bread then drizzled with extra-virgin olive oil so that is the first thing you taste. For a decorative garnish, finely chop and set aside a small amount of the tomato, cucumber, green pepper and onion. Just before serving, garnish each bowl with the chopped vegetables.

Preparation time: 10 minutes plus 1 hour chilling

Serves 6

•  8 large ripe tomatoes, about 1.25 kg (2 1/2 lb), cored, seeded and coarsely chopped
• 1 medium cucumber, peeled, seeded and coarsely chopped
• 1 green pepper, cored, seeded and coarsely chopped
• 1 small onion, coarsely chopped
• 2 small garlic cloves, coarsely chopped
• 100 g (1/3 c) packed fresh parsley leaves and small stems
• 250 ml (1 c) tomato juice
• 50 ml (1/4 c) red-wine vinegar
• 1 to 2 ml (1/4 to 1/2 tsp) hot-pepper sauce (optional)
• 5 ml (1 tsp) salt
• 0.5 ml (1/8 tsp) ground black pepper
• 1 slice country-style white bread, crust removed, coarsely chopped
• 30 mL (2 tbsp) extra-virgin olive oil

1. Put the tomatoes in a food processor or blender and finely chop but do not puree. Transfer to a medium bowl.
2. Add the cucumber and green pepper to the processor or blender and finely chop but do not puree. Transfer to the bowl.
3. Add the onion, garlic and parsley to the processor or blender and finely chop but do not puree. Transfer to the bowl.
4. Add the tomato juice, red-wine vinegar, hot-pepper sauce, salt, pepper and bread to the processor or blender.
5. Puree until completely smooth, scraping down the sides as necessary.
6. Pour into the bowl and stir until the soup is combined. Cover and refrigerate for at least one hour or up to two days. To serve, ladle the soup into bowls and drizzle evenly with the olive oil.

For an even further reduction in sodium, use low-sodium tomato juice, omit the salt completely and finish the soup with a squeeze of fresh lemon juice, which mimics salt.

Nutritional information per serving: 117 calories, 5 g fat (1 g saturated fat), 15 g carbs, 3 g protein, 2 g fibre, 0 mg cholesterol, 498 mg sodium, 50 mg calcium.