Laurence Dollimore
THEY are perhaps the most iconic soups to come out of Spain after serving locals in Andalucia for centuries.
We are of course referring to gazpacho and salmorejo, the cold and refreshing dishes that are emblematic of a summer lunch in southern España.
But how healthy are they for you – and is one more healthier than the other?
Below we look at their nutritional values.
Gazpacho
Gazpacho is perhaps the most famous of the two internationally and is mainly made of tomato, cucumber, pepper, garlic and olive oil.
Sometimes, bread is added to give it consistency, although there are people who prefer to go without.
Gazpacho is known for being lighter and lower in calories, especially if the amount of oil is reduced or the bread is removed.
A typical homemade serving using fresh ingredients contains just 179 calories, dropping to 147 if bread is kept out of the recipe.
Salmorejo
Hailing from Cordoba, Salmorejo is thicker because it uses more olive oil.
Its other main ingredients are tomato, bread and garlic.
Due to its higher oil content, it generally has more calories than gazpacho.
But which is healthier between the two?
Well, that depends on your needs and goals.
If you’re only taking calorie intake into account, then you should opt for gazpacho without the bread.
However, salmorejo contains more olive oil which can provide you with a higher amount of healthy fats that help the heart.
The fact is there is not much difference between the two, and both are healthy options when prepared with fresh ingredients.
In fact, the ingredients in both soups have been proven to help reduce blood pressure and therefore lower the risk of heart attacks or kidney failure.
They also help combat high cholesterol levels.
On top of this, both gazpacho and salmorejo function as natural isotonic drinks without the added sugars of saturated fats.
It means they contain a high percentage of water and mineral salts, including iron, calcium, magnesium, zinc, potassium and sodium.
This keeps the body hydrated, especially during the hot summer season.
If eaten regularly as part of a healthy diet, they should both help reduce fatigue, improve digestion and help the body to perform better in general.
They are also packed with carotenes, which activate melanin in the skin – aiding with topping up that tan.
