This Easy Watermelon Summer Gazpacho is so yummy, naturally sweet, and super hydrating 🍉
Watermelon is such a great fruit for the summer – its’ high water content makes it great for balancing the sun, sweating, and all the swimming that typically comes with the summer months😎
Wait! You say. Isn’t watermelon high in sugar??
Here’s the deal: watermelon gets a bad rep for being labeled incorrectly as being “high in sugar.”
There are only 11 grams of carbohydrates (in the form of fruit sugar or “fructose”) in 1 cup of watermelon.
So where does the bad reputation come from?
I think it has to do with a mis-interpretation of the glycemic index.
Here's the deal: there are only 11 grams of carbohydrates (in the form of fruit sugar) in 1 cup of watermelon.
The glycemic index of a food is a way to measure the impact on blood sugars. It is measured on a scale of 1-100.
Watermelon is an interesting example because it has a Glycemic Index of 72, which is relatively high.
However, a typical serving size only has 5 grams of carbohydrate so the potential impact on blood sugars is low, when a reasonable serving size is eaten.
To account for serving size, the Glycemic Load calculation was created:
Glycemic Index/100*grams of carbohydrate per serving
So in our watermelon case:
72/100*5 = 3.6.
Although the Glycemic Index is high, the Glycemic Load is relatively low.
To account for serving size, the Glycemic Load calculation was created: Glycemic Index/100*grams of carbohydrate per serving
So if you’re interested in the glycemic index of foods, then you should also be interested in the glycemic load. Because, again it takes into account the serving size of any particular food.
Not only that, at meals, we eat a combination of foods that further lowers the glycemic load of the meal. Think: basmati rice, green beans and chicken breast, for example.
Bottom line on this?
When you fill your plate with fueling, whole-foods, the glycemic index and the glycemic load take care of itself.
Now let's take a closer look at this recipe for Easy Watermelon Summer Gazpacho
Now back to the recipe 🙋♀️
This Easy Watermelon Summer Gazpacho was adapted from one I saw a few years ago from Marilyn Denis and I absolutely love it.
Here’s what you’ll need to make it:
- Red onion
- Cucumber – another reason why this recipe is so freakin’ hydrating🚰
- Olive oil
- White vinegar
- Mint or basil for garnish
I tried this dish with soup basil as a garnish on top first, but because it’s so sweet on it’s own from the watermelon, I prefer the mint for the cooling contrast.
If you have both herb options – try each and see what you like best.
I’ll either use my hand blender or the Ninja blender. Either works fine as long as your hand blender is powerful enough to handle the cucumber (I don’t see a need to peel all that nutrition away.)
The recipe uses about 1/2 of a large watermelon so if you want, cut the leftovers into triangles, stick a popsicle stick through the rind and freeze.
In a couple hours, you’ll have the coolest treat around😉
PS. Lookin’ for some other summer-friendly recipes (aka simple, healthy and don’t take much time?)
Then check these out:
Easy Watermelon Summer Gazpacho
- 8 cups watermelon peeled and diced
- 1/2 cup red onion, diced
- 2 cups cucumber, diced about 1 large cucumber
- 2 cloves garlic minced
- 1 lemon
- 1/4 cup olive oil
- 2 Tbsp white vinegar
- Place 1/2 of the watermelon, red onion, cucumber and garlic into high speed blender.
- Blend in a blender by pulsing for a few seconds each time until juices and water come out and there are no large pieces left (will be lumpy - it's ok!)
- Add the juice of 1/2 of the lemon, add half the olive oil, 1 Tbsp of the vinegar and 1 pinch of salt. Stir to combine. Add to a large serving bowl or other container.
- Repeat the process with the second half of ingredients.
- Add the blended second half of ingredients to the first half in the large serving bowl or container.
- Chill completed soup in fridge for an hour or overnight.
- Serve with fresh basil or mint leaves on top.