A Quick and Easy Recipe for Cantaloupe Gazpacho

The cantaloupe in this recipe has a sweet taste that blends well with the rest of the ingredients in this gazpacho. Its unique flavor will surely please everyone at your table!
A Quick and Easy Recipe for Cantaloupe Gazpacho

Last update: 12 July, 2021

Cantaloupe is a light and refreshing summer fruit that’s great for gazpacho. As you can see, it’s more than just a sweet healthy summer snack.

Read this article to check out the recipe and its preparation secrets. You’ll also read about the health benefits of this fruit!

Cantaloupe gazpacho

Few dishes are as simple to make as gazpacho, a summer soup that’s not only great for cooling down and also highly nutritious

It’s typical of southern Spain and Portugal and the main ingredients of the original version are tomatoes, cucumber, and bell pepper. There’s a unique way to make it in every region and household, of course, so you can come up with your own.

There’s been a boom of this quick and easy-to-make dish and so there are now many other variants that contain avocado, cherries, watermelon, and, yes, you guessed it, cantaloupe.

This recipe for gazpacho is great as a light starter or just a nutritious summer snack. It’s just another way to benefit from this wholesome fruit with such a special flavor.

Ingredients for two servings of melon gazpacho

  • 1 clove of garlic
  • 375 grams of cantaloupe pulp
  • 1 small Italian green bell pepper
  • 1/2 slice of sliced bread (optional)
  • 2-3 tbsp. of extra virgin olive oil
  • 1/2 scallion
  • A pinch of salt and a pinch of ground white pepper
  • 1 peeled cucumber

Adjust every ingredient to suit your taste. In addition, you may add any other spice or fresh herb you might want.

A halved cantaloupe.
Melon is a light fresh fruit that’s perfect for consumption in hot climates as it’s refreshing.

Directions

  • First, peel the garlic and remove the germ to make it milder. Adjust the amount of garlic or skip it altogether if you don’t like it.
  • Next, peel the spring onion and cut it into quarters. Then, wash and cut the bell pepper and the peeled cucumber.
  • Cut the cantaloupe into large chunks and then add all ingredients to a blender jar. This is also the time to add the sliced bread if you want a slightly thicker texture. Season with salt and pepper and blend it.
  • Add the olive oil and blend it on high to a homogeneous texture. Do this for about two minutes.
  • Taste it and adjust the flavor. You don’t have to add water to this mix, as cantaloupe should have enough liquid but add just enough to blend it if necessary.
  • Chill it in the fridge for at least two hours and serve it fresh. However, the flavors intensify if you chill it overnight.
  • Garnish the individual bowls with crispy serrano ham slices, toasted bread cubes, grated hard-boiled eggs, or finely chopped vegetables such as cucumber, bell pepper, or scallions.

This dish is a great starter or a soft fresh first course. Thus, it’s another original way to add more fruits and vegetables to your meals.

The properties of cantaloupe

Cucumis melo belongs to the Cucurbitaceae family. It grows in almost every region with hot, dry summers and there are a large number of varieties.

These may vary in taste and sweetness but, in general, the similar nutritional composition is nearly identical. This is why we can list some of its overall health properties.

Nutrient content

Cantaloupe contains about 90% of water, so it’s one of the fruits that has a lot of it. It also contains vitamin C and folates, minerals such as potassium and magnesium, as well as carbohydrates in the form of sugars. The sweetness is one of the main characteristics of this fruit.

It contributes to body hydration

It doesn’t only contain a large amount of water but also electrolytes. This is why it’s great for eating during summer or after intense exercise when the risk of dehydration is usually higher.

It regulates blood pressure

Diets with plenty of fruits and vegetables are good for maintaining stable blood pressure levels. A study published in the British Journal of Nutrition indicates this could be due not only to a reduction in sodium intake but also to an increase in the presence of other minerals like calcium and potassium.

The data is interesting because arterial hypertension affects a large number of people in the world. In fact,  it’s currently one of the main risk factors for cardiovascular disease.

This cantaloupe gazpacho contains antioxidants that help maintain vision

The orange and yellow colors of some melon varieties, such as cantaloupe, indicate the presence of beta-carotene. This fruit contains higher amounts than apricots, peaches, oranges, and mangoes.

Carotenes are pigments that not only give color to food but also have many health properties. Your body turns them into vitamin A, and the body uses them in several functions such as:

  • It’s an antioxidant against free radicals that can damage cells
  • Enhances the proper functioning of the immune system
  • It helps protect and improve your eyesight (this is property reinforced by the presence of lutein and zeaxanthin, two antioxidants recognized for their ability to prevent age-related macular degeneration)
A tired man.
Beta-carotenes help protect vision and prevent some eye diseases.

It aids in the maintenance of bone structure

Other nutrients are necessary for optimal bone health besides calcium and vitamin D. This is because the loss of bone mass has to do with problems such as osteoporosis and a higher prevalence of fractures and falls.

Some studies reveal the importance of vitamin B, such as the folates present in cantaloupe. Low levels of these and B12, together with elevated homocysteine, have been linked to low bone density and increased risk of fractures in older people.

Cantaloupe gazpacho is as delicious as it is nutritious

In general, fruit is quite nutritious as it contains large amounts of the vitamins, minerals, fiber, and antioxidants your body needs. This is why medical specialists stress the importance of adding them to your regular diet.

This melon gazpacho is one of the best ways to introduce cantaloupe into your diet. You can store it in the fridge for a few days and garnish it just before serving.

So, it’s time to expand your knowledge of cold soups now that you’ve taken note of this delicious recipe!

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  • Fratoni V, Brandi ML. B vitamins, homocysteine and bone health. Nutrients. Marzo 2015. 7(4):2176-2192.
  • Hermansen K. Diet, blood pressure and hypertension. British Journal of Nutrition. Marzo 2000. 83 Suppl 1:S113-9.
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