Healthy Gazpacho Recipe with Chickpea Croutons

A healthy gazpacho recipe that’s naturally gluten free, keto friendly, and vegan. It’s perfect for hot summer days!

This is a recipe that you will want to add to your summer repertoire. Gazpacho is the perfect healthy soup for those hot days.

The best part? It’s so easy to make!

All you need are a few ingredients, and half an hour of spare time.

Most traditional gazpacho recipes include crusty bread as one of the key ingredients. However, this healthier, gluten-free version features crispy chickpea “croutons” as an alternative.

I like serving it with some chickpea croutons on top – they’re so tasty and crunchy! This particular gazpacho has been my favorite lately because it is light but still filling enough for dinner or lunch. And did I mention how quick this meal comes together?

About the Ingredients for Healthy Gazpacho

Onion – Red onion provides loads of great flavour. If you need to substitute go for yellow or white onions.

Bell Pepper – Red bell pepper brings so much to this chilled soup. Don’t skip it!

Cucumber – Cucumber

Tomatoes – If you don’t have fresh tomatoes in season, just use canned whole tomatoes instead – they work great as well (just omit the tomato juice).

Garlic – Fresh garlic is best! Feel free to add more if desired.

Vinegar – Red wine vinegar adds flavour and colour.

Lemon Juice – Adds a little tang.

Herbs – Blending the fresh herbs with the vegetables yields a more robust, uniform flavor. However, this also affects the color of the finished soup. For a brighter red color, don’t blend the fresh herbs with the other ingredients when preparing. Finely mince and stir them in after blending, instead.

Avocado – For garnish. Make sure they are ripe!

Looking for more Summer Lunch Ideas?

Check out some of my favourite summer lunch recipes:

Niçoise Salad is a French composed salad, made of tomatoes, hard-boiled eggs, Niçoise olives and tuna. This version features seared Ahi Tuna.

This Avocado chicken salad features fresh vegetables, chicken, bacon, and avocado all smothered in a flavourful homemade vinaigrette.

Instant Pot Tomato Basil Soup is the most tasty way to enjoy garden fresh tomatoes & basil! It’s thick and creamy with a fresh, rich flavour.

How to Make Healthy Gazpacho Soup

Yields: 4-6 Servings | Prep time: 20 mins | Cook time: 20 mins

Chickpea “Crouton” Ingredients:

1 15.5-oz. can chickpeas, drained and rinsed
3 T. extra virgin olive oil, divided
1½ t. ground cumin
½ t. smoked paprika
Sea salt and black pepper, to taste

Gazpacho Ingredients:

1 medium red onion, roughly chopped
1 large red bell pepper, roughly chopped
1 large cucumber, peeled and roughly chopped
5 large tomatoes, roughly chopped
2-3 fresh garlic cloves
¾ c. water
2 T. red wine vinegar
3 T. fresh lemon juice, divided
¼ c. fresh basil, roughly chopped
½ c. fresh parsley, chopped
Sea salt and black pepper, to taste
1 medium avocado
Optional: Sprigs of fresh basil and/or parsley, for garnish

Directions:

1. Place top oven rack in the center position and pre-heat oven to 400°F. Line a large, rimmed baking sheet with a piece of parchment paper or a Silpat® baking mat. Set aside.
   
2. In a medium bowl, toss the chickpeas with one tablespoon of olive oil, ground cumin, and smoked paprika. Season with salt and black pepper, to taste, and toss to combine.
   
3. Spread seasoned chickpeas onto the prepared baking sheet and place in the pre-heated oven to roast until golden-brown and crispy, approximately 15-20 minutes. For more uniform results, turn the chickpeas or give the pan a good shake halfway through cooking.
   
4. Meanwhile, finely dice one quarter of the red onion, bell pepper, and cucumber. Set aside.
   
5. Place the tomatoes, plus the remaining red onion, bell pepper, and cucumber in a food processor or high-powered blender. Add the garlic, water, red wine vinegar, two tablespoons lemon juice, and fresh herbs. Season with salt and black pepper, to taste, and quickly pulse until the mixture is mostly smooth.
   
6. Transfer the gazpacho to a large glass or other non-reactive bowl. Cover and place in the refrigerator for at least 30 minutes to overnight to chill.
   
7. Once the chickpeas are golden and crispy, remove from oven and set aside to cool. They will become crispier as they cool. Store in an airtight container if using the next day.
   
8. Right before serving, dice the avocado and toss with the remaining tablespoon lemon juice to prevent browning. Set aside.
   
9. Before serving, taste the gazpacho and adjust seasonings, as desired. Transfer the chilled soup into individual serving bowls and top with some of the finely diced red onion, bell pepper, and cucumber. Garnish with the crispy chickpeas, diced avocado, and sprigs of fresh herbs, if using. Enjoy!