Name: Creamy High-Protein Gazpacho
Prep time: 20 min
Total time: PT-496536H28M27S
Cuisine: Mediterranean
Ingredients: 1 (28-ounce) can high-quality whole peeled tomatoes, with their juices; ½ (14–16-ounce) package soft tofu, or 11 ounces silken tofu (either works well); 3 Tbsp extra-virgin olive oil; ½ English cucumber, roughly chopped; ½ medium red bell pepper, roughly chopped; ½ small sweet onion, roughly chopped; 2 garlic cloves; ¼ cup loosely packed fresh basil; 2 Tbsp red wine vinegar; 1–1½ tsp kosher salt, to taste; Freshly ground black pepper; ¼ cup diced English cucumber; ¼ cup diced red bell pepper; ¼ avocado, diced; 2–3 Tbsp crumbled feta cheese (about ¾ ounce); Fresh basil leaves; Freshly ground black pepper; Optional drizzle of extra-virgin olive oil; Optional toasted whole wheat or sourdough bread

A Gazpacho With Staying Power

Most gazpacho recipes are gorgeous, refreshing, and leave you hungry again before long. This one doesn’t. I built this version to do double duty on a hot day — cool you down and actually keep you satisfied — by blending in tofu for creaminess and protein, then finishing each bowl with diced cucumbers, red peppers, avocado and feta instead of just a swirl of olive oil. It’s still that same bright, chilled, no-cook tomato soup you crave in the summer, but this one leaves you feeling nourished instead of reaching for another snack an hour later.

And the tomato choice might surprise you: I use canned, not raw. More on why below — it’s not a shortcut, it’s actually the better choice.

Kale & Berries Nutrition Insight 🌿

Here’s something that surprises a lot of people: raw tomatoes aren’t actually the most nutritious choice for this recipe. Lycopene — the antioxidant compound that gives tomatoes their vibrant red color and many of their health benefits — is bound tightly within raw tomato cell walls. During the canning process, the tomatoes are heated, which helps break those cell walls down and makes the lycopene significantly more bioavailable, meaning your body can absorb and use more of it.

The canned tomatoes aren’t a compromise. They’re one of the reasons this soup delivers even more nutritional value than a traditional raw version.

From there, the rest of the bowl is built to help keep your energy steady. Tofu blends in seamlessly for a creamy texture, while adding satisfying plant protein that most chilled soups simply don’t have. Avocado brings healthy fats and fiber, and feta adds a little more protein along with a salty, tangy finish that ties the whole bowl together.

Vegetables, protein, healthy fats, and fiber—all in one chilled bowl. That’s what helps make this a meal that truly satisfies.

Make It Your Own

This soup is wonderfully forgiving. Here are a few easy ways to make it your own:

Skip the tofu? You can, but you’ll lose the creaminess and the protein boost that make this version so satisfying. It’s really part of what makes this recipe different, so I’d only leave it out if you need to.

Prefer cilantro? Swap it in for the basil. Just know it’ll give the soup a brighter, more Southwestern flavor, while basil keeps it closer to the classic Mediterranean profile.

Want to switch up the pepper? Traditional Spanish gazpacho is often made with green bell pepper instead of red. For a milder, sweeter flavor that’s closer to the original, try a cubanelle (Italian frying pepper). Yellow or orange bell peppers are also delicious if you prefer a slightly sweeter soup. If you like a little heat, blend in ½ to 1 seeded Fresno chile to taste.

Turn it into a full meal. A slice of toasted whole wheat or sourdough bread on the side transforms this into a satisfying light lunch.

In a hurry? Throw in 3-4 cubes of ice and skip the chilling time. You can enjoy it right away. The flavors won’t be quite as developed as an overnight chill, but it’s still a delicious option when you need something refreshing fast.

Storage & Meal Prep

This soup is genuinely better the next day, so it’s an easy make-ahead. Once it’s blended, refrigerate it promptly in an airtight container. After a few hours of chilling, the flavors come together beautifully, and they’ll continue to deepen over the next day. The soup will keep well for up to 4 days.

Keep the toppings separate. Diced cucumbers, red peppers, avocado, feta, and basil should go on right before serving. Diced avocado especially won’t hold up once it’s mixed in with the soup.

If you’re meal-prepping for the week, portion the soup base into individual containers and pack small containers of toppings alongside. Assembly takes less than a minute at lunchtime — pour, top, and enjoy.

One note: I don’t recommend freezing this one. The tofu and blended vegetables change texture once thawed, and you’ll lose the silky, creamy consistency that makes this soup so satisfying.

Real Food for Good Energy

Creamy High-Protein Gazpacho

A Gazpacho With Staying Power

Kale & Berries Nutrition Insight 🌿

Make It Your Own

Storage & Meal Prep

More Chilled & Summer Recipes

Because You Matter 💚