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Low FODMAP Gazpacho

Great as a starter or a cooling snack, gazpacho is super easy and quick to make, using almost entirely “eat-freely” foods, according to the Monash FODMAP app. Traditionally there would be onion and garlic, but I’ve swapped them out for the dark green sections of spring onions and some olives for the umami flavour. I’ve also included chia seeds because they are easy to hide in savour dishes and offer lots of nutrients to the dish; just one tablespoon provides 160% of your daily omega-3 (very little omega-6, so good for the ratio), around 70% of your daily Vitamin K, 9% of your iron and 3.4g of fibre and 1.7g of protein.

[Prep Time: 5 mins. Cooling Time: 30+ mins. Total Time = 35+ Minutes]

Serves 1-2


1 tbsp chia seeds + 3-4 tbsp water

1 red capsicum pepper

2 large common tomatoes

4 inches/10cm cucumber

1 handful worth of the dark green section of a spring onion/scallion

½ tsp sherry or apple cider vinegar

6 or so green pitted olives

1 tbsp extra virgin olive oil

½ cup of water (swap for ice if you want to eat it soon)

Salt and pepper to taste

Optional chilli and/or garlic oil to finish


  1. Combine the chia seeds with the water in a small bowl or cup and stir occasionally to let the seeds go all gooey while you prepare the veg

  2. Chop the pepper, tomatoes, cucumber and spring onion and pop them in a blender or processes. Save the pepper scraps and cut up the remaining red flesh parts for the garnish later.

  3. Add the extra water, vinegar, olives and olive oil to the blender and blend until almost smooth

  4. Add the gooey chia seeds and a pinch of salt (to taste) and blend until completely smooth.

  5. Chill the soup in a fridge for at least 30 mins, ideally an hour plus if you didn’t use ice.

  6. Serve with a crack of pepper, garlic and/or chilli infused olive oil and garnish with some finely chopped pieces of red pepper and olives.

Watch the recipe being made here:


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