Quinoa Stuffed Tomatoes

Quinoa Stuffed Tomatoes

Quinoa (pronounced KEEN-wah) is a grain native to South America; children will

have fun eating quinoa out of a hollowed-out tomato

CAL/SERV :

299

PREP TIME :

10 MINS

YIELDS :

4 SERVINGS

COOK TIME:

40 MINS

INGREDIENTS
  • 4 medium (2½ inches) tomatoes, rinsed
  • 1 Tbsp olive oil
  • 2 Tbsp red onions, peeled and chopped
  • 1 C cooked mixed vegetables—such as peppers, corn, carrots, or peas (Leftover Friendly)
  • 1 C quinoa, rinsed*
  • 1 C low-sodium chicken broth
  • ½ ripe avocado, peeled and diced (see tip)
  • ¼ tsp ground black pepper
  • 1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)

INSTRUCTIONS
  1. Preheat oven to 350 ºF.
  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).

Nutrition (per serving):

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, Vitamin A 110%, Vitamin C 40%, Calcium 6%, Iron 30%

*Percent Daily Values are based on a 2,000 calorie diet.

 Courtesy of National Heart, Lung, and Blood Institute