Name: Sopa Ajoblanco Protein
Cuisine: Spanish

Tasty 4 Recipe Card™

Version Original

Scopri la versione leggera e proteica della tradizionale Sopa Ajoblanco, perfetta per un pranzo sano e gustoso.

Choose this version

Time

40m

Servings

4 servings

Level

Facile

Nutrition at a glance

350 kcal

Calorie

13 g

Proteine

30 g

Carboidrati

20 g

Grassi

Ingredients

Unlock the full recipe — it's free

Sign up for free to access over 90,000 recipes and stay up to date with new ones. One account for our whole ecosystem.

Sign up free I already have an account

Method

1

Sciacqua le mandorle in acqua fredda e lasciale in ammollo per 6 ore.

2

In una ciotola, metti il pane integrale tostato e versaci sopra lo yogurt greco; lascialo riposare per 15 minuti.

3

Scola le mandorle e trasferiscile in un frullatore insieme al pane, al brodo vegetale, all'aceto, all'aglio, al sale e al pepe. Frulla fino a ottenere un composto liscio.

4

Aggiungi l'olio a filo mentre continui a frullare.

5

Versa la zuppa in una ciotola e mettila in frigorifero per almeno 2 ore per farla raffreddare.

6

Servi la Sopa Ajoblanco decorando con l'uva bianca e una spruzzata di pepe nero.

Tasty 4 Recipe Card™

Version Low Carb

Scopri la Sopa Ajoblanco in versione leggera e ricca di sapore, ideale per un pranzo sano e rinfrescante!

Choose this version

Time

25m

Servings

4 servings

Level

Facile

Nutrition at a glance

259 kcal

Calorie

14 g

Proteine

11 g

Carboidrati

18 g

Grassi

Ingredients

Unlock the full recipe — it's free

Sign up for free to access over 90,000 recipes and stay up to date with new ones. One account for our whole ecosystem.

Sign up free I already have an account

Method

1

Metti le mandorle in una ciotola e coprile con acqua, lasciale in ammollo per 4 ore.

2

Scola le mandorle e trasferiscile in un frullatore. Aggiungi il brodo vegetale, l'aceto, l'aglio, il sale e il pepe. Frulla fino ad ottenere una crema liscia.

3

Unisci l'olio extravergine d'oliva lentamente mentre continui a frullare.

4

Trasferisci la crema in una ciotola e lasciala raffreddare in frigorifero per almeno 2 ore.

5

Prima di servire, aggiungi il cetriolo a cubetti e le olive a pezzetti. Mescola bene e servi in ciotole fredde.

Tasty 4 Recipe Card™

Version Protein

Scopri la Sopa Ajoblanco in versione leggera e ricca di proteine, perfetta per un pranzo nutriente!

Choose this version

Time

40m

Servings

4 servings

Level

Facile

Nutrition at a glance

289 kcal

Calorie

18 g

Proteine

21 g

Carboidrati

15 g

Grassi

Ingredients

Unlock the full recipe — it's free

Sign up for free to access over 90,000 recipes and stay up to date with new ones. One account for our whole ecosystem.

Sign up free I already have an account

Method

1

Sciacqua le mandorle sotto acqua fredda e mettile in una ciotola con 500 ml di acqua; lascia in ammollo per almeno 4 ore.

2

Scola le mandorle e trasferiscile in un frullatore; aggiungi lo yogurt greco, l'aglio, l'aceto, il sale e il pepe.

3

Frulla fino ad ottenere una crema liscia, aggiungendo lentamente l'olio d'oliva mentre mescoli.

4

Aggiungi i cubetti di pane integrale e frulla brevemente fino a che non si amalgamano.

5

Trasferisci la crema in una ciotola e metti in frigorifero per almeno 1 ora per farla raffreddare.

6

Servi la sopa in ciotole, guarnendo con l'uva e le mandorle tritate.

Tasty 4 Recipe Card™

Version Low Fat

Scopri la versione leggera della classica Sopa Ajoblanco, rinfrescante e ricca di sapori!

Choose this version

Time

25m

Servings

4 servings

Level

Facile

Nutrition at a glance

230 kcal

Calorie

13 g

Proteine

29 g

Carboidrati

7 g

Grassi

Ingredients

Unlock the full recipe — it's free

Sign up for free to access over 90,000 recipes and stay up to date with new ones. One account for our whole ecosystem.

Sign up free I already have an account

Method

1

Sciacquare le mandorle in acqua fredda e lasciarle in ammollo per 8 ore in 200 ml di acqua.

2

Scolare le mandorle e trasferirle in un frullatore.

3

Aggiungere il pane integrale, il brodo vegetale, l'aceto, l'aglio, il sale e il pepe. Frullare fino a ottenere una crema liscia.

4

Aggiungere l'olio extravergine d'oliva e frullare nuovamente per amalgamare.

5

Trasferire la crema in una ciotola e refrigerare per almeno 2 ore.

6

Servire fredda, guarnendo con l'uva bianca e qualche mandorla tostata.

Save in the app

Add to MyFitLifePlan App

Save this recipe version to your personalized nutrition plan and build your weekly menu.

Save to my plan

Academy Lesson

Learn the Tasty 4 Method™

Discover how to turn traditional recipes into four delicious versions.

Explore the Academy

Recipe identity

Cuisine: Spanish

Region: Easy

Course: Piatto fit

Ideal for: Pasto fit, meal prep, alimentazione equilibrata

Compare the versions

Which version should you choose?

Choose the version that suits your table today.

Food culture

The story of Sopa Ajoblanco Protein

Sopa Ajoblanco Protein is a much-loved dish of Spagnola cuisine, with roots in the tradition of Facile. It captures the comfort and generosity of a real home table.

On Tasty Table Diary the original always comes first. The modern versions are created to respect the spirit of the dish while adapting it to different needs.

Cooking tips

Tips for the perfect result

Use the freshest ingredients you can find for the best flavour.

Build the flavour slowly and taste as you cook.

Don't rush the cooking: balance is everything.

Let Sopa Ajoblanco Protein rest for a moment before serving.

FAQ

Questions about this recipe

Helpful answers before you choose your version.

Can I make Sopa Ajoblanco Protein ahead of time?

Yes. It is often even better after resting, and it reheats beautifully.

Which is the lightest version?

The Low Fat version is designed to reduce fat while keeping the structure of the dish.

Which is the best version for fitness?

The Protein version boosts protein and satiety.

Can I freeze it?

Most versions freeze well in single portions for meal prep.

WOW TV

Watch the recipe's story.

The video can link the recipe to WOW TV, cooking shows or Academy lessons.

Watch the video →

Tasty Table Academy

See how this recipe becomes four versions.

Study the logic of recipe transformation inside The Tasty 4 Method™ Masterclass.

Open the course →

Articles and training

Understand the method.

Every recipe can link to guides, network readers and Academy paths.

Tasty Table Diary

How to turn any recipe into four versions

Guide

Open →

Ricette per Dimagrire

How to make a recipe more filling

Network Reader

Open →

Tasty Table Academy

The Tasty 4 Method™ Masterclass

Course

Open →

Where to eat it

Where to eat the best Sopa Ajoblanco Protein

Find the top-rated restaurants to enjoy this dish — with real Google ratings and the AI's pick.

Find where to eat it

Flavour Atlas

Keep exploring the atlas.

This dish lives inside the flavour atlas: discover its cuisine, its region and the whole world around it.

Cuisine Spanish

All the dishes of this cuisine in the archive.

Explore

Flavour Atlas

Travel by country, region and dish.

Go to the atlas

Keep cooking

Related recipes

See all →

Emilia-Romagna

Lasagna alla Bolognese

Original · Low Carb · Protein · Low Fat

Continental

Creamy Garlic Chicken

Original · Low Carb · Protein · Low Fat

Coastal

Lemon Herb Salmon

Original · Low Carb · Protein · Low Fat