Stuffed Tomatoes with Quinoa

Stuffed tomatoes filled with a flavorful quinoa mixture create a deliciously healthy and colorful dish. This Kosher American main dish is not only visually appealing but also packed with nutrients and flavor.

Ingredients

• Large ripe tomatoes - 4
• Quinoa - 1 cup (170g)
• Vegetable broth - 2 cups (480ml)
• Red bell pepper - 1 medium, diced
• Yellow onion - 1 small, diced
• Garlic - 2 cloves, minced
• Fresh parsley - 1/4 cup, chopped
• Olive oil - 2 tablespoons
• Ground cumin - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Feta cheese - 1/4 cup, crumbled (optional)

Steps

1. Preheat the oven to 190°C (375°F).
2. Rinse the quinoa under cold water and then combine it with the vegetable broth in a saucepan. Bring to a boil, reduce heat, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the liquid is absorbed.
3. While the quinoa is cooking, prepare the tomatoes by cutting the tops off and scooping out the insides with a spoon. Reserve the pulp for later use.
4. In a skillet, heat olive oil over medium heat. Add the diced onion and bell pepper, and sauté for about 5 minutes until softened. Stir in the minced garlic and cook for an additional 1 minute.
5. Add the reserved tomato pulp, cooked quinoa, chopped parsley, cumin, salt, and black pepper to the skillet. Mix well and cook for another 2-3 minutes to heat through.
6. Remove the skillet from heat and stir in the feta cheese, if using.
7. Stuff each tomato with the quinoa mixture, pressing down gently to pack it in. Place the stuffed tomatoes upright in a baking dish.
8. Bake in the preheated oven for 20-25 minutes, until the tomatoes are tender and the tops are slightly golden.
9. Remove from the oven and let cool for a few minutes before serving.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 54 g
• Fiber: 9 g
• Sugar: 5 g
• Sodium: 480 mg
• Cholesterol: 10 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• High in fiber, which aids digestion and promotes a feeling of fullness.
• Rich in vitamins and minerals from the tomatoes, bell peppers, and quinoa.

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