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Mediterranean Quinoa Stuffed Tomatoes

A vibrant and healthy vegetarian main course featuring ripe tomatoes stuffed with a flavorful mixture of quinoa, Kalamata olives, feta cheese, herbs, and sun-dried tomatoes. Perfect for a light lunch or dinner.

Prep Time
20 minutes
Cook Time
30 minutes
Servings
6
Ingredients
  • 6 Large ripe tomatoes
  • 1 cup Quinoa
  • 2 cups Vegetable broth
  • 1/2 cup Kalamata olives, pitted and chopped
  • 1/2 cup Feta cheese, crumbled
  • 1/4 cup Sun-dried tomatoes, oil-packed, drained and chopped
  • 1/4 cup Fresh parsley, chopped
  • 2 tablespoons Fresh mint, chopped
  • 2 cloves Garlic, minced
  • 1 tablespoon Lemon juice
  • 2 tablespoons Olive oil
  • to taste Salt
  • to taste Black pepper

Preparing the Quinoa

Begin by rinsing the quinoa thoroughly under cold water. This removes any bitterness. In a medium saucepan, combine the quinoa with vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until the quinoa is cooked through and the liquid is absorbed. Fluff with a fork and set aside to cool slightly.

Preparing the Tomatoes

While the quinoa is cooking, prepare the tomatoes. Preheat your oven to 375°F (190°C). Cut a thin slice off the top of each tomato. Gently scoop out the pulp and seeds, leaving a sturdy shell. Season the inside of each tomato with a pinch of salt and pepper.

Making the Filling

In a large bowl, combine the cooked quinoa, Kalamata olives, feta cheese, sun-dried tomatoes, parsley, mint, garlic, lemon juice, and olive oil. Season with salt and pepper to taste. Mix well to ensure all ingredients are evenly distributed.

Stuffing and Baking the Tomatoes

Spoon the quinoa mixture into the prepared tomato shells, packing it lightly. Place the stuffed tomatoes in a baking dish. Bake for 20-25 minutes, or until the tomatoes are slightly softened and the filling is heated through.

Serving

Remove the stuffed tomatoes from the oven and let them cool slightly before serving. Garnish with extra fresh herbs, if desired. Serve warm as a light lunch or dinner.

Nutrition Facts Estimated per 100g of product

Calories: 120kcal, Carbohydrates: 15g, Protein: 5g, Fat: 6g

Other Considerations for Nutrition

This recipe is naturally gluten-free. Use low-sodium vegetable broth and reduced-fat feta to lower sodium content. To make it vegan, omit the feta cheese or substitute with a plant-based alternative.

← Mediterranean Quinoa Stuffed Peppers Mediterranean Quinoa Stuffed Zucchini Boats →

FAQ

  • Can I make this recipe ahead of time?

    Yes, you can prepare the quinoa filling ahead of time and store it in the refrigerator for up to 2 days. Stuff the tomatoes just before baking.
  • Can I use different herbs?

    Absolutely! Feel free to experiment with other fresh herbs such as oregano, basil, or thyme.
  • Can I add other vegetables to the filling?

    Yes, chopped bell peppers, zucchini, or eggplant would be delicious additions to the filling.