• 2

    Servings

  • Prep Time 5'

  • Total Time 5'

  • Easy

  • Vegan

Green walnut gazpacho recipe

  • 2

    Servings

  • Prep Time 5'

  • Total Time 5'

  • Easy

  • Vegan

For those of you who are not sold on a cold soup, please don’t turn away quite yet. I was not the biggest gazpacho fan up until recently either. I believed soup should be warm and if you were going for something cold and refreshing, a salad was the answer. I started thinking about the changing of seasons and then it started to make sense, gazpacho eases the transition from soups to salads. A refreshing and well-garnished gazpacho is nourishing and refreshing at the same time. Just like soup, you can pack in hearty ingredients and come up with dazzling flavours.

The base of the gazpacho consists of spinach, cucumber, water, lemon juice, parsley, ginger, garlic and the Erbology Organic Cold Pressed Walnut Oil. I am telling you, this is a great way to pack in the greens without having them overpower the dish. Each spoonful is a perfect representation of the entire bowl, perfectly spiced and extremely refreshing.

I love how my taste buds can distinguish each flavour yet they still all seamlessly combine together to create something new. I tend to make my gazpacho more runny, but for more of a thicker soup, cut back on the water or add more veggies.

With gazpacho, you can taste-test as you go and make any adjustments throughout. The first time I made the dish I completely changed the colour and flavour. I ended up adding tomatoes and a bunch of other darker shade ingredients that I had on hand. The flavour changes quickly, so always err on the side of caution before you throw too much of something in!

Now, you could stop right here and you would essentially have a liquid salad. The fun part, and what I think makes gazpacho so unique, is the garnishes. The croutons add a contrasting crunch and make the dish more filling. If you have any nice bread at home you can cut and toast it into croutons as well, I love doing this with seeded breads. The kalamata olives are a beautiful addition, I chose to pair these purple-black olives against the green gazpacho and found that their distinctive flavour catches attention when paired with a lighter soup. The hemp seeds add a nutritional boost and an interesting subtle change in consistency. Top it all off with a drizzle of Erbology Organic Cold Pressed Walnut Oil and you’ll be re-thinking gazpacho for good.

You’ll love what this walnut oil can do

Walnut oil has a rich, nutty flavor. A little goes a long way, try adding a spoonful to your favorite pasta, salad or even desserts. The oil adds healthy fats that will leave you feeling satisfied for longer.  

Walnut oil has cardiovascular protective benefits because of its high concentration of ALA, found in omega-3 fatty acids (1). A 1 tbsp serving of our walnut oil boasts 2g of omega-3 ALA. This ALA gets converted into eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). These acids work wonders for our health. In a Yale University study in 2009, researchers  found that consumption of walnuts in daily basis may improve the health of blood vessels, thereby decreasing the risk of heart disease (2). The high levels of polyunsaturated oils from omega-3s and omega-6s can also reduce inflammation and prevent against health ailments such as arthritis (1).

Why we add hemp seeds whenever we can

Hemp seeds are a great source of plant-based protein, fiber and they provide the ideal ratio of omega-6 to omega-3 essential fatty acids (3,4). If you are looking for a boost of fiber, make sure you are buying whole, hulled hemp seeds. The hull is the crunchy layer that is often removed, but when it is taken off many of the fibrous parts are stripped as well (5,6). A whole hemp seed is 80% insoluble fiber and 20% soluble. We rely on insoluble fiber to add bulk to fecal matter and boost regularity of bowel movements. We also need the soluble fiber because this is what forms a gel-like substance in the gut. This ‘gel’ acts as a source of nutrients for the beneficial digestive bacteria and may also reduce spikes in blood sugar and regulate cholesterol levels (7).

A one tablespoon serving of hemps seeds boasts just over five grams of protein. We are looking for quality over quantity, and hemp protein is of high quality. We say this because it is a complete source of protein, meaning it supplies all nine of the essential amino acids. The digestibility of hemp seeds has been found to be very good, sometimes our body has difficulty breaking down protein-rich foods (8).

This dish boasts a great amount of omega-3 and omega-6. In addition to that in walnut oil, hemp seeds also have the ideal 1:3 ratio of omega 3: omega 6.

Written by: Danielle Bear

 

(1) Heather, James. “Seven Great Benefits of Walnut Oil.” Medical Daily, 4 Aug. 2010, www.medicaldaily.com/seven-great-benefits-walnut-oil-231697.

(2) Ma, Yingying, et al. “Effects of Walnut Consumption on Endothelial Function in Type 2 Diabetic Subjects.” Advances in Pediatrics., U.S. National Library of Medicine, Feb. 2010, www.ncbi.nlm.nih.gov/pmc/articles/PMC2809254/.

(3) Britannica, The Editors of Encyclopaedia. “Hemp.” Encyclopædia Britannica, Encyclopædia Britannica, Inc., 6 Dec. 2017, www.britannica.com/plant/hemp.

(4) Urban, Shilo. “You Can’t Get High from Hemp Seeds, but You Can Get Healthy.” Organic Authority, 9 Feb. 2014, www.organicauthority.com/you-cant-get-high-from-hemp-seeds-but-you-can-get-healthy/.

(5) “Hemp Seeds.” Pure Healing Foods, www.purehealingfoods.com/hempHeartsInfo.php.

(6) Callaway, J. C. “Hempseed as a Nutritional Resource: An Overview.” SpringerLink, Kluwer Academic Publishers, Jan. 2004, link.springer.com/article/10.1007%2Fs10681-004-4811-6.

(7) Huizen, Jennifer. “Soluble and Insoluble Fiber: Differences and Benefits.” Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/319176.php.

(8) House, J D, et al. “Evaluating the Quality of Protein from Hemp Seed (Cannabis Sativa L.) Products through the Use of the Protein Digestibility-Corrected Amino Acid Score Method.” Journal of Agricultural and Food Chemistry., U.S. National Library of Medicine, 24 Nov. 2010, www.ncbi.nlm.nih.gov/pubmed/20977230.

 

 

Ingredients

  • 1 ½ cup fresh baby spinach
  • 1 medium cucumber
  • 1 cup filtered water
  • Juice from ½ lemon
  • ¼ apple
  • 1 small batch fresh parsley, keep 4-5 leaves for garnishing
  • 2 tsp Erbology Organic Cold Pressed Walnut Oil
  • 1 tsp chopped ginger
  • 1 clove garlic
  • Pinch of salt
  • 1-2 tsp hemp seeds
  • 1-2 tbsp chopped and pitted Kalamata olives
  • Whole wheat croutons for serving (for a gluten free version, use gluten free croutons)
 
Typical nutrition per serving
  • Energy (calories) 130 kcal
  • Protein: 3.76g
  • Fat: 7.25g
  • Carbohydrate: 14.23g
 

Here's how you do it

  1. In a high speed blender add spinach, cucumber, water, lemon juice, parsley, ginger, garlic and the Erbology Organic Cold Pressed Walnut Oil and blend well until smooth.
  2. For a thicker soup, only add ½ cup water or add another cucumber to make the soup creamier.
  3. Pour into bowls and garnish with your regular croutons, Kalamata olives, hemp seeds and a drizzle of Erbology Organic Cold Pressed Walnut Oil for a nice aroma boost.

Tags

  • Appetisers
  • Fiber
  • Light dishes
  • Omega 3
  • Omega 6
  • Spring recipes
  • Starter
  • Vitamin E

If you tried this recipe...

Share your experience with us. Leave a comment below or post a picture on Instagram, tag @erbology_london #erbology and get a chance to win a healthy treat from us.

Comments (0)

All fields are required. Your email address will not be published.

More recipes