Stuffed vegetables have always been a normal meal at home growing up, given that it is a staple in Mediterranean cuisine. Baked stuffed tomato, stuffed with lentils and onions, can make a delicious low fat, high fiber appetizer.
Prep: 20 min
Bake: 20 min
4 large ripe tomatoes, hollowed
2 tablespoons olive oil
1 small garlic clove, chopped
¼ teaspoon stuffed oregano
1 cup cooked lentils
1/2 small onion, chopped
¾ cup uncooked quinoa
2 tablespoons grate parmesan cheese
1 cup flesh and juice cooped from tomatoes
¼ cup chopped and boiled mixed vegetables (beans, carrots, green peas)
1 lemon, juiced
2 tablespoon fresh basil
Salt and pepper to taste
Preheat the oven to 350 F, butter a baking dish, and place the hollowed tomatoes inside. Lightly brush the tomatoes with olive oil and set aside.
In a large bowl combine onions, garlic, vegetables, oregano, tomato flesh, lentils, quinoa, parmesan cheese, lemon juice, salt and pepper.
Spoon the stuffing into tomatoes until they are filled to the top. Bake about 50 minutes until quinoa is cooked and tomatoes are browned in spots. For the first 30 minutes cover the dish with aluminum foil so the tomatoes don’t brown before the quinoa is cooked.
Remove from oven and drizzle with olive oil and garnish with fresh basil. If you like, a squeeze of fresh lemon.
1 serving = 2 tomato halves
Total Fat 9.7 g
Fiber 19 g
Protein 18 g