Accessible Search Form           Advanced Search

Quinoa-Stuffed Tomatoes

Quinoa-stuffed tomato on a plate

Download recipes cards: 4" x 6"pdf document icon (285 KB) | 8.5" x 11"pdf document icon (398 KB)

Ingredients

  • 4 medium (2½ inches) tomatoes, rinsed
  • 1 tablespoon olive oil
  • 2 tablespoons red onions, peeled and chopped
  • 1 cup cooked mixed vegetables—such as peppers, corn, carrots, or peas
  • 1 cup quinoa, rinsed
  • 1 cup low-sodium chicken broth
  • ½ ripe avocado, peeled and diced
  • ¼ teaspoon ground black pepper
  • 1 tablespoon fresh parsley, rinsed, dried, and chopped (or 1 teaspoon dried)

Directions

  1. Preheat oven to 350ºF.
  2. Cut off the tops of the tomatoes and hollow out the insides. (The pulp can be saved for use in tomato soup or sauce, or salsa.) Set tomatoes aside.
  3. Heat oil in a saucepan over medium-high heat. Add onions, and cook until they begin to soften, about 1–2 minutes.
  4. Add cooked vegetables, and heat through, about another 1–2 minutes.
  5. Add quinoa, and cook gently until it smells good, about 2 minutes.
  6. Add chicken broth, and bring to a boil. Reduce the heat and cover the pan. Cook until the quinoa has absorbed all of the liquid and is fully cooked, about 7–10 minutes.
  7. When the quinoa is cooked, remove the lid and gently fluff quinoa with a fork. Gently mix in the avocado, pepper, and parsley.
  8. Carefully stuff about ¾ cup of quinoa into each tomato.
  9. Place tomatoes on a baking sheet, and bake for about 15–20 minutes, or until tomatoes are hot throughout (tomatoes may be stuffed in advance and baked later). Serve immediately.

Yield: 4 servings
Serving Size: 1 tomato, ¾ cups stuffing
Calories 299
Total Fat 10 g
Saturated Fat 1 g
Sodium 64 mg
Total Fiber 8 g
Protein 10 g
Carbohydrates 46 g
Potassium 906 mg

Recipe Source: Keep the Beat™ Recipes: Deliciously Healthy Family Mealspdf document icon
(8.7 MB)

Last Updated: May 17, 2013

Twitter iconTwitterimage of external icon Facebook iconFacebookimage of external icon YouTube iconYouTubeimage of external icon Google+ iconGoogle+image of external icon