Did you know tomatoes are a delicious fruit that is rich in lycopene - an antioxidant that may help reduce your risk of heart disease and cancer while improving your skin health? This recipe offers a simple way to make the tomato the star of your meal while incorporating the healthful benefits of quinoa, a grain packed with protein and fiber making this dish a complete meal for lunch or dinner.
Yields4 ServingsPrep Time15 minsCook Time35 minsTotal Time50 mins
4medium tomatoesrinsed (buy the ones still on a vine)
1tbspolive oil
2tbspred onionspeeled and finely chopped
1cupcooked mixed vegetablespeppers, corn, carrots and peas
1cupquinoarinsed and drained
1cuplow-sodium chicken brothor vegetable broth
½ripe avocadodiced
¼tspblack pepper
1tbspfresh parsleyrinsed, dried, and finely chopped
salt to taste
1
Preheat oven to 350°F.
2
Cut off the tops of the tomatoes and hollow out the insides. Save the pulp for use in tomato soup, a sauce, or salsa. Set tomatoes aside with their tops.
3
Heat oil in a saucepan over medium-high heat. Add onions, and cook until they begin to soften. Add cooked vegetables and heat through for 1-2 minutes.
4
Add quinoa and cook gently, about 2 minutes.
5
Add 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 10 Minutes. Once cooked, removed the lid and gently fluff quinoa with a work. Mix in the avocado, pepper, salt and parsley.
6
Carefully stuff about ¾ cup of quinoa into each tomato.
7
Place tomatoes on a baking sheet and bake for about 15 Minutes, or until tomatoes are hot throughout (tomatoes may be stuffed in advance and baked later). About 5 minutes before taking out of the oven, place the tops of the tomatoes on so they get a chance to warm through. Serve hot.
Ingredients
4medium tomatoesrinsed (buy the ones still on a vine)
1tbspolive oil
2tbspred onionspeeled and finely chopped
1cupcooked mixed vegetablespeppers, corn, carrots and peas
1cupquinoarinsed and drained
1cuplow-sodium chicken brothor vegetable broth
½ripe avocadodiced
¼tspblack pepper
1tbspfresh parsleyrinsed, dried, and finely chopped
salt to taste
Directions
1
Preheat oven to 350°F.
2
Cut off the tops of the tomatoes and hollow out the insides. Save the pulp for use in tomato soup, a sauce, or salsa. Set tomatoes aside with their tops.
3
Heat oil in a saucepan over medium-high heat. Add onions, and cook until they begin to soften. Add cooked vegetables and heat through for 1-2 minutes.
4
Add quinoa and cook gently, about 2 minutes.
5
Add 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 10 Minutes. Once cooked, removed the lid and gently fluff quinoa with a work. Mix in the avocado, pepper, salt and parsley.
6
Carefully stuff about ¾ cup of quinoa into each tomato.
7
Place tomatoes on a baking sheet and bake for about 15 Minutes, or until tomatoes are hot throughout (tomatoes may be stuffed in advance and baked later). About 5 minutes before taking out of the oven, place the tops of the tomatoes on so they get a chance to warm through. Serve hot.
