Healthy Couscous Stuffed Tomatoes
Delight your taste buds with these Healthy Couscous Stuffed Tomatoes—an irresistible blend of fresh, vibrant flavors and wholesome ingredients! Juicy, oven-baked tomatoes are hollowed out and filled with a savory couscous mixture featuring fragrant parsley and mint, crunchy cucumber, tangy lemon juice, and the optional creaminess of feta cheese. Perfectly seasoned and topped with their own lids, these stuffed tomatoes bake until tender, creating a visually stunning and nutritious meal or appetizer. Quick to prepare and naturally vegetarian (with a vegan option), this recipe is an ideal way to enjoy garden-fresh produce. Serve them warm or at room temperature for a Mediterranean-inspired dish that's as healthy as it is delicious!
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Recipe Information
Ingredients
- 6 large tomatoes
- 1 cup couscous
- 1 cup vegetable broth
- 2 tablespoons olive oil
- 3 tablespoons chopped fresh parsley
- 2 tablespoons chopped fresh mint
- 2 chopped scallions
- 0.5 cup chopped cucumber
- 2 tablespoons fresh lemon juice
- 0.25 cup feta cheese (optional)
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Preheat your oven to 375°F (190°C).
Slice the tops off the tomatoes and set them aside. Scoop out the pulp and seeds using a spoon, being careful not to damage the shells. Reserve the tomato pulp in a bowl.
Place the hollowed-out tomatoes upside-down on a paper towel to drain while preparing the filling.
In a small saucepan, bring the vegetable broth to a boil over medium heat. Remove from heat, add the couscous, cover, and let it sit for 5 minutes or until the liquid is absorbed. Fluff the couscous with a fork.
In a large mixing bowl, combine the cooked couscous, 2 tablespoons of the reserved tomato pulp (chopped finely if needed), parsley, mint, scallions, cucumber, lemon juice, olive oil, salt, pepper, and feta cheese (if using). Mix well.
Lightly brush the outside and inside of the tomatoes with a small amount of olive oil. Place them in a baking dish.
Spoon the couscous mixture into the hollowed-out tomatoes, packing it gently but not overfilling.
Place the tomato tops back on as lids and bake for 10-15 minutes, or until the tomatoes are tender but still hold their shape.
Serve warm or at room temperature. Enjoy your Healthy Couscous Stuffed Tomatoes!
Nutrition Facts
Calories |
968 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.3 g | 59% | |
| Saturated Fat | 14.5 g | 72% | |
| Polyunsaturated Fat | 3.5 g | ||
| Cholesterol | 53 mg | 18% | |
| Sodium | 2821 mg | 123% | |
| Total Carbohydrate | 116.7 g | 42% | |
| Dietary Fiber | 25.0 g | 89% | |
| Total Sugars | 39.6 g | ||
| Protein | 33.4 g | 67% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 686 mg | 53% | |
| Iron | 10.6 mg | 59% | |
| Potassium | 4074 mg | 87% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
