Low Sodium Stuffed Tomatoes
Elevate your mealtime with this vibrant and healthy Low Sodium Stuffed Tomatoes recipe, a perfect option for those seeking both flavor and a heart-healthy dish! Featuring juicy, sun-ripened tomatoes filled with a colorful blend of cooked quinoa, zucchini, red bell pepper, and aromatic herbs like fresh parsley and basil, this dish is bursting with natural goodness. A touch of lemon juice adds brightness, while a light sprinkle of Parmesan cheese (optional) offers extra indulgence. These stuffed tomatoes are oven-baked to perfection, bringing out their natural sweetness and ensuring a tender, satisfying bite. Ready in just 45 minutes from prep to table, it’s an ideal choice for a low sodium diet, vegetarian menu, or simply a wholesome side or light main course. Garnish with extra fresh herbs for a stunning finish, and savor the delicious combination of fresh ingredients in every bite!
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Recipe Information
Ingredients
- 4 pieces Large ripe tomatoes
- 1 cup Quinoa (cooked)
- 0.5 cup Zucchini (diced small)
- 0.5 cup Red bell pepper (diced small)
- 2 cloves Garlic (minced)
- 0.25 cup Yellow onion (diced small)
- 1 tablespoon Olive oil
- 2 tablespoons Fresh parsley (chopped)
- 2 tablespoons Fresh basil (chopped)
- 1 tablespoon Lemon juice
- 0.5 teaspoon Black pepper (freshly ground)
- 2 tablespoons Parmesan cheese (optional, grated)
Instructions
Preheat your oven to 375°F (190°C).
Prepare the tomatoes by slicing off the tops and carefully scooping out the pulp and seeds with a spoon. Set the hollowed tomatoes aside and chop any usable tomato pulp for the filling.
In a medium-sized skillet, heat the olive oil over medium heat. Add the diced onion and cook for 2-3 minutes, until softened.
Stir in the garlic, zucchini, and red bell pepper, and sauté for another 5 minutes, until the vegetables are tender.
Add the chopped tomato pulp (if reserved), cooked quinoa, parsley, basil, lemon juice, and black pepper to the skillet. Stir well to combine and cook for 2 more minutes. Taste and adjust seasoning if needed.
Place the hollowed tomatoes in a baking dish. Spoon the quinoa and vegetable mixture into each tomato, pressing lightly to pack the filling.
If desired, sprinkle the tops with grated Parmesan cheese for added flavor.
Bake the stuffed tomatoes in the preheated oven for 20-25 minutes, or until the tomatoes are tender and slightly collapsed, and the filling is heated through.
Remove from the oven and let cool for 5 minutes before serving. Garnish with additional fresh parsley or basil if desired.
Nutrition Facts
Calories |
602 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.8 g | 29% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 4 mg | 1% | |
| Sodium | 220 mg | 10% | |
| Total Carbohydrate | 84.1 g | 31% | |
| Dietary Fiber | 18.4 g | 66% | |
| Total Sugars | 28.9 g | ||
| Protein | 21.4 g | 43% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 283 mg | 22% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 2721 mg | 58% | |
*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.
