Quinoa Stuffed Tomato
fresh tomatoes stuffed with quinoa, carrots, onions, eggplant, bell peppers, and avocado
Servings 4 (click to scale)
Calories 220kcal
Ingredients
- 4 each tomatoes medium to large
- 1/2 tsp canola oil
- 1/2 cup red onion chopped
- 1/4 cup green bell pepper chopped
- 1/4 cup red bell peppers chopped
- 1/4 cup eggplant diced, 1/2"
- 1/4 cup carrots diced
- 1 cup quinoa dry
- 4 cup vegetable stock
- 1/4 each avocados diced
- 1 1/2 tsp ground black pepper
- 1/4 cup fresh parsley chopped
Instructions
- Preheat oven to 350F degrees. Cut the tops off of the tomatoes and hollow out the insides.
- Heat oil in a saucepan over medium-high heat. Add onions and cook until they begin to soften, about 1-2 minutes. Add bell peppers, eggplant and carrots and saute until tender, approximately 2-3 minutes. Add quinoa and cook gently for 2 minutes. Add the stock to the quinoa and vegetable mixture. Bring to a boil then reduce heat to a simmer and cover. Cook until the quinoa has absorbed all of the liquid and is fully cooked, about 7-10 minutes.
- When quinoa is cooked, remove the cover and fluff the quinoa. Gently mix in the avocado, pepper and parsley. Carefully stuff about 3/4 cup of quinoa into each tomato. Place tomatoes on a baking sheet and bake in preheated oven until tomatoes are heated through, about 15-20 minutes.
Notes
Make your own vegetable stock from scraps to reduce food waste and control sodium.
Nutrition
Calories: 220kcal | Carbohydrates: 39g | Protein: 8g | Fat: 5g | Saturated Fat: 0.5g | Sodium: 30mg | Fiber: 7g | Sugar: 7g
