Vegan cucumber and avocado gazpacho

Vegan cucumber and avocado gazpacho: a cool, creamy chilled soup with cucumber, avocado, mint, lemon juice and olive oil – fresh, light and quickly blended.

At a glance

• Serves 2
• Prep time: 10 min
• No cooking needed
• Total time: 10 min
• Calories: 240 kcal per serving
• Protein: 4 g
• Fat: 20 g
• Carbs: 12 g

Ingredients

• 1 tbsp white balsamic vinegar
• 1 ripe avocado (Hass variety)
• 1 large cucumber
• 1 squeeze of lemon juice
• 200 ml ice-cold water
• 1 handful of mint leaves
• 2 tbsp good-quality olive oil
• 1 pinch of sea salt

Method

You’ll need: blender · chopping board · knife

1. Peel and deseed the cucumber and cut it into pieces. Halve and stone the avocado and scoop out the flesh.
2. Put the avocado, cucumber, mint leaves, white balsamic vinegar, lemon juice and olive oil in a blender. Pour in the ice-cold water.
3. Blend everything until the gazpacho is smooth and creamy. If it seems too thick, blend in a little more iced water.
4. Season to taste with sea salt and chill the soup well for at least 1 hour. This rounds off the flavour and makes the texture even fresher.
5. Give the gazpacho a quick stir before serving. Serve with a few drops of olive oil and some ice cubes, if you like.

Good to know

This gazpacho is quiet, cool and really pleasant on warm days. Creamy, fresh and on the table without much effort. It tastes fresh and green, not heavy.

Swaps

Mint → basil (also provides plant compounds). White balsamic vinegar → fresh lime juice (adds vitamin C and a cleaner acidity). Avocado → blanched courgette plus a little more olive oil (fresher, but still creamy). Olive oil → avocado oil (mild in flavour, with mostly monounsaturated fats).

Allergens

The recipe is naturally free from gluten, soya and nuts; with a latex allergy, avocado can sometimes be relevant. It suits children with its mild flavour and is fine during pregnancy, as long as the ingredients are fresh and kept well chilled.

Frequently asked questions

Which fats are in avocado and olive oil?

Both mainly provide monounsaturated fats. Avocado also contains some fibre and vitamin E, and depending on its quality, olive oil brings phenolic plant compounds too.

Is cucumber nutritious, or mostly water?

Cucumber is largely water, so it mainly adds freshness and volume. It also has smaller amounts of potassium and vitamin K.

What's in mint nutritionally?

Mint contains essential oils and various plant compounds. In the usual kitchen amounts, though, it is more about aroma than any relevant nutrient contribution.

Why do lemon juice and white balsamic go into the gazpacho?

Both add acidity and lift the fresh flavours. Lemon juice also provides some vitamin C, while white balsamic contributes few nutrients.

Does everyone tolerate avocado well?

Often, but not always: the fat content can be unfamiliar for sensitive people, and people with IBS or a sorbitol sensitivity react differently to avocado. If you are sensitive, a small portion often makes more sense.

Dairy-free recipes