Light Córdoba-style salmorejo
This lighter version of Córdoba-style salmorejo uses a balanced amount of bread and olive oil compared with the traditional recipe, while keeping its creamy texture. Made with ripe fresh tomatoes, this satisfying chilled soup provides fibre and heart-healthy fats, plus protein when served with a boiled egg.
At a glance
- Prep10 min
- Total10 min
- Servings4 servings
- DifficultyEasy
Allergens
- Gluten
- Egg
Who this recipe is for
A satisfying, nutritious chilled soup with less bread and oil than the traditional recipe. It can fit into a plan to manage calorie intake while keeping the characteristic salmorejo texture.
Ingredients
Quantities for 4 servings. Tick off what you already have.
Step by step
- Wash the tomatoes well, cut them into quarters and place them in a blender or food processor.
- Blend the tomatoes on high until smooth.
- Add the torn bread to the tomato purée and leave it for 5 to 10 minutes so the crumb absorbs the liquid and softens.
- Add half a garlic clove (remove the germ for a milder flavour), 3 tablespoons of extra-virgin olive oil and a pinch of salt.
- Blend on high continuously for several minutes so the oil emulsifies fully with the tomato flesh, until thick and smooth.
- Pass the soup through a fine sieve if you prefer a completely smooth texture.
- Refrigerate for at least two hours before serving.
- Serve well chilled and, if you like, scatter chopped boiled egg over each portion.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
For people with coeliac disease or avoiding gluten
Use gluten-free bread with a good crumb and texture to achieve the same thick consistency.
For a 100% plant-based (vegan) version
Leave out the boiled egg topping and add marinated firm tofu cubes or hemp seeds.
If raw garlic does not agree with you
Blanch the garlic clove in boiling water for two minutes before blending, or use only a quarter of a clove.
What it provides
Ripe tomatoes provide lycopene, an antioxidant carotenoid whose absorption is improved by extra-virgin olive oil. Reducing the bread to about 25-30 grams per person and the oil to less than a tablespoon per serving creates a creamy, satisfying texture with considerably lower energy density than conventional salmorejo. The optional boiled egg provides high-quality protein.
The dietitian's tip
For a creamy texture without adding more bread or oil, blend at high speed continuously for several minutes: the oil emulsifies with the ripe tomato to create a naturally velvety consistency.
It fits into our weight-loss plan. Other chilled soups to try: Andalusian gazpacho and ajoblanco.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
Weight-loss diet: how to lose fat and keep it off
You have tried diets that worked for a month, only for the weight to come back, and now you do not know…
Other recipes that fit the same way
Baked megrim with potato and vegetables
Megrim baked on thinly sliced potato, with white wine and olive oil, served with roasted tomato, spring onion…
Watermelon gazpacho
This watermelon gazpacho is a fruity summer twist on traditional gazpacho that leaves out bread, pepper and cucumber…
Oven-baked sea bass with potatoes
Sea bass roasted on a bed of thinly sliced potatoes seasoned with fresh basil, garlic powder and extra-virgin…
Would you like a plan made for you?
A recipe fits or does not fit depending on what is going on with you. In clinic we build the whole plan around what you eat, what you tolerate and what you fancy.