Soy-Free Stuffed Tomatoes
Indulge in vibrant, wholesome flavors with this Soy-Free Stuffed Tomatoes recipe—a perfect option for those seeking a vegan, gluten-free adaptable dish without soy! Plump, juicy tomatoes serve as the ideal edible vessel, filled with a savory quinoa-based stuffing packed with nutrient-rich baby spinach, earthy mushrooms, and fresh parsley, all complemented by aromatic garlic and onion. Seasoned with Italian herbs and a hint of spice, this dish is baked to perfection, offering a combination of tender tomatoes and hearty filling in every bite. Simple to prepare with just 20 minutes of prep time, this recipe is a healthy crowd-pleaser that's as stunning as it is satisfying. Enjoy these stuffed beauties as a show-stopping appetizer or light main course that's bursting with wholesome goodness!
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Recipe Information
Ingredients
- 6 whole large tomatoes
- 1 cup quinoa
- 2 cups water
- 2 tablespoons olive oil
- 1 medium (diced) onion
- 3 cloves (minced) garlic
- 2 cups (chopped) baby spinach
- 1 cup (diced) mushrooms
- 1 teaspoon Italian seasoning
- 0.5 teaspoons salt
- 0.5 teaspoons black pepper
- 2 tablespoons (chopped) fresh parsley
- 0.5 cup breadcrumbs (optional, ensure gluten-free if needed)
Instructions
Preheat your oven to 375°F (190°C).
Slice the tops off the tomatoes and use a spoon to gently scoop out the pulp and seeds, leaving a sturdy shell. Reserve the pulp and set the hollowed-out tomatoes aside.
Cook the quinoa: In a medium saucepan, combine 1 cup quinoa with 2 cups water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes until quinoa is cooked and water is absorbed. Fluff with a fork and set aside.
In a skillet, heat the olive oil over medium heat. Add the diced onion and minced garlic, sautéing for 2-3 minutes until fragrant and translucent.
Add the diced mushrooms to the skillet and cook for another 5 minutes until softened.
Stir in the chopped spinach and cook until wilted, about 2 minutes.
Add the cooked quinoa to the skillet along with the reserved tomato pulp. Stir to combine, then season with Italian seasoning, salt, and black pepper.
Remove the skillet from heat and mix in the fresh parsley and breadcrumbs (if using) for added texture.
Stuff each hollowed-out tomato with the quinoa mixture, packing it gently but firmly.
Arrange the stuffed tomatoes in a baking dish and bake for 15-20 minutes, or until the tomatoes are tender and the filling is heated through.
Serve warm, garnished with additional parsley if desired.
Nutrition Facts
Calories |
1453 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.2 g | 67% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3128 mg | 136% | |
| Total Carbohydrate | 201.7 g | 73% | |
| Dietary Fiber | 21.8 g | 78% | |
| Total Sugars | 43.3 g | ||
| Protein | 49.4 g | 99% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 343 mg | 26% | |
| Iron | 14.2 mg | 79% | |
| Potassium | 3875 mg | 82% | |
*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.
