Taste a slice first to determine if the cucumber needs to be peeled and seeded. The recipe calls for the English variety as the skin and seeds are less bitter. This is a very high fiber, high fluid and low calorie vegetable to enjoy.
Parlsey is usually known as a garnish but it is also vitamin rich and helps with breath and to cleanse the palate.
Mint aids digestion, and is high in antioxidants and anti-inflammatory properties.
Walnuts are a good source of omega-3 fatty acids, a precursor to vitamin E called gamma tochopherol and may be beneficial for sleep as a source of melatonin.
This soup is more of a meal than a side dish. This fat level seems high but it is a healthy monounsaturated fat. If you choose to reduce the fat, add ½ cup of chopped walnuts.
Walnut and Cucumber Gazpacho
Serves 8 (1 cup)Ingredients
- 4 English cucumbers, roughly chopped
- ½ bunch, parsley
- ½ bunch mint
- 1 bunch scallions, roughly chopped
- ½ small red onion, peeled
- ½ cup extra-virgin olive oil
- 1/3 cup champagne vinegar
- 6 ounces plain yogurt
- 1 cup toasted walnuts
- 1 cup ice
- Salt and freshly cracked pepper, to taste
Directions
Salt the cucumbers and let sit for one hour. Drain off liquid. Combine all ingredients in a blender. Blend until smooth. Serve in a chilled bowl, and garnish, if desired with mint or parsley.Nutrition information
Calories: 275; Total fat: 23 gm.; Saturated fat: 3 gm.; Sodium: 30 mg.: Total carbs: 14 gm.; Fiber: 3 gm.; Sugar 6 gm.; Protein: 6 gm.Source: 101 Foods That Could Save your Life! By Daniel Grotto, RD, LDN
