Chilled Spicy Gazpacho with Creamy Avocado-Basil Topping

Anti-Inflammatory, Low-Histamine Summer Soup Loved by Our PCP-health Patients

Nothing beats chronic inflammation like a bowl of raw, polyphenol-packed vegetables. This chilled gazpacho is one of the most-ordered recipes from our functional medicine kitchen because it delivers 8+ servings of produce in one glass, stabilizes blood sugar with healthy fats, and soothes the gut with zero nightshades (except optional cayenne). Patients with histamine intolerance, SIBO, or autoimmune flares rave about it.

Serves 6–8 | Prep 15 min | Chill 1–2 hours (or serve immediately)

Ingredients

Gazpacho Base

• 3 cups low-sodium tomato juice (we love R.W. Knudsen organic)

• 1 Tbsp + 1 tsp fresh lemon juice

• 1 Tbsp Grade A dark amber maple syrup

• ¼ cup extra-virgin olive oil (rich in anti-inflammatory oleocanthal)

• 1 tsp sea salt or Redmond Real Salt

• ½ tsp ground cumin

• ¼ tsp ground coriander

• ⅛ tsp cayenne (optional – omit for low-histamine protocol)

• 2 cloves garlic, roughly chopped

• 1 medium fennel bulb, quartered (soothing for gut lining)

• 3 stalks celery, roughly chopped

• 1 English cucumber, peeled, seeded, roughly chopped

• 1 red bell pepper, cored and chopped

• 1 pint cherry tomatoes

• 1 small red onion, roughly chopped

• ¼ cup fresh basil and/or cilantro, loosely packed

Avocado-Basil Cream

• 1 ripe medium avocado

• ¾ tsp fresh lemon juice

• 2 Tbsp filtered water

• ⅛ tsp sea salt

• 2 tsp fresh basil, coarsely chopped

Anti-Inflammatory Chilled Gazpacho with Avocado Cream | Low-Histamine Recipe | PCP-health

1. Make the Avocado Cream First Add all cream ingredients to a high-speed blender and process until silky smooth (30–45 seconds). Scrape into a small bowl and set aside. No need to rinse the blender.

2. Blend the Gazpacho Place tomato juice, lemon juice, maple syrup, olive oil, salt, spices, garlic, and all chopped vegetables/herbs into the same blender. Process on high until velvety smooth, about 60–90 seconds. Taste and adjust: a pinch more salt or a drop of maple syrup often perfects it.

3. Chill & Serve Pour into small glasses or bowls. Add a generous dollop of avocado-basil cream and an extra basil leaf for garnish. Serve immediately or chill 1–2 hours for even better flavor.

Storage: Keeps refrigerated in an airtight container up to 4 days. Stir well before serving.

Why This Gazpacho Is Functional Medicine Gold

• Lycopene-rich tomatoes + olive oil increase antioxidant absorption by up to 400 % (Gärtner et al., 1997).

• Fennel + celery provide potent anti-inflammatory flavonoids that rival ibuprofen in some studies (Choi & Lee, 2013).

• Cucumber and avocado deliver magnesium and potassium to calm the nervous system and reduce histamine release.

• Zero cooking preserves heat-sensitive vitamin C and enzymes.

Perfect for summer detox, histamine intolerance, SIBO-friendly diets, or simply beating brain fog on a hot day.

Ready to feel amazing from the inside out? Book your functional medicine consultation at PCP-health.com and let us customize a nutrition plan that works for your biology.

References:

Choi, E. M., & Lee, Y. S. (2013). Effects of fennel on cell proliferation and apoptosis in human breast cancer cells. Food Science and Biotechnology, 22(5), 1381–1386. https://doi.org/10.1007/s10068-013-0226-4

Gärtner, C., Stahl, W., & Sies, H. (1997). Lycopene is more bioavailable from tomato paste than from fresh tomatoes. American Journal of Clinical Nutrition, 66(1), 116–122. https://doi.org/10.1093/ajcn/66.1.116