Mediterranean Diet Stuffed Tomatoes
Elevate your mealtime with these Mediterranean Diet Stuffed Tomatoes—an irresistibly healthy and flavorful dish that combines vibrant, wholesome ingredients. Succulent tomatoes are hollowed out and filled with a hearty stuffing of cooked quinoa, spinach, kalamata olives, red onion, and creamy feta cheese, all seasoned with garlic, fresh herbs like oregano and parsley, and a touch of bright lemon zest. This recipe is baked to perfection, ensuring the tomatoes are tender yet retain their shape, making them as visually stunning as they are delicious. Ready in under an hour, these stuffed tomatoes are an excellent choice for a light yet satisfying vegetarian entrée or a delightful side dish. Packed with protein, fiber, and Mediterranean-inspired flavors, this dish is perfect for a nutritious dinner that feels indulgent.
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Recipe Information
Ingredients
- 4 pieces large tomatoes
- 1 cup quinoa
- 2 cups water
- 2 tablespoons extra virgin olive oil
- 1 small, finely chopped red onion
- 2 minced garlic cloves
- 2 cups, chopped baby spinach
- 0.25 cup, chopped kalamata olives
- 0.5 cup, crumbled feta cheese
- 2 tablespoons, chopped fresh parsley
- 1 tablespoon, chopped fresh oregano
- 0.25 teaspoon ground black pepper
- 0.25 teaspoon salt
- 1 teaspoon lemon zest
Instructions
Preheat your oven to 375°F (190°C).
Cut the tops off the tomatoes and carefully scoop out the pulp and seeds using a spoon, leaving the tomato shells intact. Reserve the pulp in a bowl for later use.
Place the hollowed-out tomatoes upside down on a paper towel to drain excess liquid.
Rinse the quinoa in a fine-mesh strainer under cold water. In a medium saucepan, combine the quinoa and water, bring to a boil, then reduce heat to low. Cover and simmer for 15 minutes or until the quinoa is tender and the water is absorbed. Fluff with a fork and set aside.
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chopped onion and cook for 3-4 minutes until softened.
Stir in the garlic and cook for another minute until fragrant.
Add the reserved tomato pulp and chopped spinach to the skillet, cooking for 2-3 minutes until the spinach wilts and the mixture thickens slightly.
Remove the skillet from heat and stir in the cooked quinoa, chopped olives, crumbled feta, parsley, oregano, black pepper, salt, and lemon zest.
Brush the inside of the tomato shells with the remaining olive oil and place them upright in a baking dish.
Carefully spoon the quinoa mixture into each tomato shell, packing it gently but not overfilling.
Bake the stuffed tomatoes in the preheated oven for 20 minutes, or until the tomatoes are tender but still hold their shape.
Remove from the oven and let cool for 5 minutes before serving. Garnish with additional parsley if desired.
Nutrition Facts
Calories |
1368 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 73.0 g | 94% | |
| Saturated Fat | 16.3 g | 82% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 3450 mg | 150% | |
| Total Carbohydrate | 141.8 g | 52% | |
| Dietary Fiber | 17.4 g | 62% | |
| Total Sugars | 23.6 g | ||
| Protein | 44.2 g | 88% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 679 mg | 52% | |
| Iron | 12.2 mg | 68% | |
| Potassium | 2179 mg | 46% | |
*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.
