Dinner
Gazpacho with hard-boiled egg and serrano ham
Each serving has 264 kcal, 18 g of protein, and 4.4 g of fiber, or 6.8 g of protein per 100 kcal. Ready in 15 minutes; makes 2 servings.
Per serving
- 264 kcalCalories
- 18 gProtein
- 4.4 gFiber
Calculated ingredient by ingredient from USDA FoodData Central. 6.8 g of protein per 100 kcal.
- Prepared by
- Alex Gonzalez
- Published
- Sources
- 8 primary
No clinical review. No advertising from drug companies and no affiliate links.How we work
Ingredients
- 500 g18 ozripe tomatoes, chopped (4 medium)
- 130 g4.5 ozpeeled cucumber (1/2 medium; save a piece, diced, for serving)
- 60 g2 ozgreen bell pepper, chopped (1/2 small)
- 20 g0.7 ozday-old whole wheat bread, untoasted (1 thin slice)
- 10 gextra virgin olive oil (2 teaspoons)
- 110 g4 ozhard-boiled eggs, chopped (2 large; store-bought peeled eggs work)
- 50 g2 ozserrano ham or prosciutto, diced
- 1 small garlic clove (optional)
- 1 tablespoon sherry vinegar or wine vinegar
- Cold water (about 100 ml, or a scant 1/2 cup) and salt to taste
Directions
- Chop the tomatoes, bell pepper, and most of the cucumber; dice the piece of cucumber you saved and set it aside for serving.
- Put the tomatoes, bell pepper, chopped cucumber, bread, garlic if using, vinegar, and a pinch of salt in a blender and blend for 1 to 2 minutes, until smooth.
- With the blender running, drizzle in the oil and, if it is too thick, a little cold water. Taste and adjust the salt and vinegar.
- Chill it for at least 30 minutes or, if you are in a hurry, serve it over a few ice cubes.
- Divide the gazpacho between two bowls and top with the chopped egg, the ham, and the diced cucumber.
Why it is filling
Gazpacho is almost all water and vegetables, so it is very filling for its calories, and it is served cold, which many people find easier than a hot plate when their appetite is low. The egg and ham turn a starter into a complete dinner with protein. If you buy the eggs already boiled, you never need to turn on the stove. If raw tomato or garlic gives you heartburn, skip the garlic and use less vinegar.
In numbers, each serving has 18 g of protein and 4.4 g of fiber, with an energy density of 60 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.
If your appetite is small
- Gazpacho keeps for 2 days in a sealed bottle in the fridge: sip it from a glass through the day and keep the toppings separate.
- If a full bowl is too much, serve half a bowl with all of the egg and ham, so you still get the protein.
Nutrition facts
| Nutrient | Per serving | Whole recipe |
|---|---|---|
| Calories | 264 kcal | 528 kcal |
| Protein | 18 g | 36 g |
| Carbohydrates | 18.4 g | 36.9 g |
| Fiber | 4.4 g | 8.9 g |
| Fat | 13.9 g | 27.8 g |
| Approximate weight | 440 g (16 oz) | 880 g (31 oz) |
How it is calculated
Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.
| Ingredient | Amount | Calories | Protein | Fiber |
|---|---|---|---|---|
| Tomato | 500 g | 90 kcal | 4.4 g | 6 g |
| Cucumber | 130 g | 20 kcal | 0.8 g | 0.7 g |
| Green bell pepper | 60 g | 12 kcal | 0.5 g | 1 g |
| Whole-wheat bread | 20 g | 50 kcal | 2.5 g | 1.2 g |
| Olive oil | 10 g | 88 kcal | 0 g | 0 g |
| Hard-boiled egg | 110 g | 171 kcal | 13.9 g | 0 g |
| Dry-cured ham (prosciutto) | 50 g | 98 kcal | 13.9 g | 0 g |
To plan your meals
- Daily protein calculator: an indicative protein range per day and per meal, to see how much of it this recipe covers.
- Weekly menu for small appetites: seven days of small portions with the protein spread across meals, ready to print.
More recipes
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Sources
Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tomatoes, red, ripe, raw, year round average (FDC ID 170457).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cucumber, with peel, raw (FDC ID 168409).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Peppers, sweet, green, raw (FDC ID 170427).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Bread, whole-wheat, commercially prepared (FDC ID 172688).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Egg, whole, cooked, hard-boiled (FDC ID 173424).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central (FNDDS 2021-2023): Ham, prosciutto (FDC ID 2705879).accessed .
- European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .