Vegan Stuffed Tomatoes with Quinoa
The tomatoes are hollowed out and filled with a hearty mixture of quinoa, sautéed onions, garlic, bell peppers, zucchini, corn, and black beans. The quinoa is cooked in vegetable broth to infuse it with extra flavor. A blend of spices, including ground cumin, chili powder, and paprika, adds depth and warmth to the stuffing.
INGREDIENTS
- 4 large tomatoes
- 1 cup quinoa, rinsed and drained
- 2 cups vegetable broth
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 bell pepper, diced
- 1 zucchini, diced
- 1 cup corn kernels (fresh, frozen, or canned)
- 1 can (15 oz) black beans, drained and rinsed
- 2 teaspoons ground cumin
- 1 teaspoon chili powder
- 1/2 teaspoon paprika
- Salt and black pepper to taste
- 2 tablespoons olive oil
- Fresh cilantro or parsley leaves, chopped, for garnish (optional)
- Lime wedges, for serving (optional)
INSTRUCTIONS
Prepare the Tomatoes:
- Slice off the tops of the tomatoes and scoop out the flesh and seeds, leaving a hollow shell. Reserve the flesh and chop it finely. Set aside.
Prepare the Quinoa:
- In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15-20 minutes, or until the quinoa is cooked and the liquid is absorbed. Fluff the quinoa with a fork and set aside.
Prepare the Stuffing:
In a large skillet, heat the olive oil over medium heat.
Add the chopped onion and sauté for 2-3 minutes until it becomes translucent.
Stir in the minced garlic and sauté for another 1-2 minutes until fragrant.
Add the diced bell pepper and zucchini to the skillet. Sauté for about 5-7 minutes until the vegetables start to soften.
Stir in the reserved chopped tomato flesh, corn kernels, and black beans. Cook for an additional 2-3 minutes.
Add the cooked quinoa to the skillet and mix well.
Season with ground cumin, chili powder, paprika, salt, and black pepper. Adjust the seasonings to your taste.
Stuff the Tomatoes:
Preheat your oven to 375°F (190°C).
Stuff each hollowed-out tomato with the quinoa and vegetable mixture.
Place the stuffed tomatoes in a baking dish and cover with aluminum foil.
Bake in the preheated oven for 25-30 minutes, or until the tomatoes are tender and the stuffing is heated through.
Serve Vegan Stuffed Tomatoes with Quinoa:
Garnish with chopped cilantro or parsley leaves if desired.
Serve hot with lime wedges on the side for a burst of flavor.
TIPS
- Customize the stuffing by adding other vegetables like spinach, mushrooms, or diced carrots.
- For extra flavor, you can mix in a tablespoon of nutritional yeast or your favorite vegan cheese into the quinoa and vegetable mixture.
- Make sure to choose firm, ripe tomatoes for the best results.
- Store any leftover stuffed tomatoes in an airtight container in the refrigerator for up to two days. Reheat before serving.
NUTRITION VALUE
- Calories: 250-300 (approximate values)
- Carbohydrates: 45-50g
- Protein: 10-12g
- Fat: 5-7g
- Fiber: 8-10g
