This Easy Watermelon Gazpacho with Mint is amazingly delicious, naturally sweet, and super hydrating.
Watermelon is such a great fruit for the summer – it’s high water content makes it great for balancing the sun, sweat and swimming that typically comes with summer months.
Watermelon is perfect to help beat the heat 🙂
Watermelon, I find, gets a bad rep for being labeled incorrectly as being high in sugar.
But here’s the deal: there are only 11 grams of carbohydrates (in the form of fruit sugar) 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. Which one is more useful to you with prediabetes? The Glycemic Load.
To account for serving size, the Glycemic Load calculation was created: Glycemic Index/100*grams of carbohydrate per serving
Now back to the recipe 🙂
This Easy Watermelon Gazpacho with Mint was adapted from one on Marilyn Denis and I absolutely love it.
Not only is it easy and super nutritious, it uses my fresh mint 🙂
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 actually shocked myself with making this recipe.
If you told me a year ago (or even 6 months ago) that I would be make a dish like gazpacho, I would never have believed you (and probably would have had a good laugh.)
But it’s so easy and delish, that it’s in regular rotation on the summer menu now in our house.
And I love using my hand blender. It’s my BFF and it really is perfect for this recipe.
Definitely try and make it ahead if possible so the flavors can meld together in the fridge.
And if you have leftover watermelon (the recipe is about 1/2 of a large melon), cut into triangles, stick a popsicle stick through the rind and freeze.
In a couple hours, you’ll have the coolest treat around 😉
- 1/2 cup diced red onion
- 8 cups watermelon, peeled and diced
- 1 1/2 cups of cucumber, diced
- 2 cloves garlic, minced
- 1 Tbsp fresh lemon juice
- 1/4 cup of olive oil
- 2 Tbsp of white vinegar
- 1. Place 1/2 of all ingredients (except oil and vinegar) into large soup pot and stir to combine
- 2. Then blend with hand blender until juices and water come out and there are no large pieces left (will be lumpy - it's ok!)
- 3. Add 1/2 the lemon juice, half the olive oil, 1 Tbsp of the vinegar and 1 pinch of salt. Stir to combine. Add to a large serving bowl
- 4. Repeat the process with the second half of ingredients, adding the blended second half of ingredients to the first half in the large serving bowl.
- 5. Chill completed soup in fridge for an hour or overnight
- 6. Serve with fresh torn mint leaves on top
- Lime juice works too if you don't have lemon