Heart-Healthy Stuffed Tomatoes

Bright, fresh, and bursting with wholesome goodness, these Heart-Healthy Stuffed Tomatoes are the perfect combination of flavor and nutrition. This recipe features tender, juicy tomatoes filled with a vibrant quinoa and vegetable medley, cooked to perfection with low-sodium vegetable broth and sautéed with aromatic garlic, red onion, and bell pepper. A touch of fresh parsley and a squeeze of lemon juice elevate the dish with zesty, herbal notes, while heart-friendly olive oil adds a luscious finish. This easy-to-make dish is vegan, low-sodium, and packed with plant-based protein, making it an ideal main course or side dish for anyone seeking a nutrient-rich, guilt-free meal. Ready in under an hour, these stuffed tomatoes are perfect for family dinners, meal prep, or any time you crave a flavorful, healthy indulgence.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 6

Ingredients

• 6 large tomatoes
• 1 cup quinoa
• 2 cups low-sodium vegetable broth
• 2 cups baby spinach, chopped
• 1 red bell pepper, finely diced
• 1 red onion, finely diced
• 2 garlic cloves, minced
• 1 tablespoon olive oil
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon lemon juice
• 0.5 teaspoon ground black pepper
• 0.25 teaspoon sea salt (optional)

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Slice the tops off the tomatoes and scoop out the seeds and pulp using a small spoon. Set the hollowed-out tomatoes aside and discard (or save) the pulp for another use.

Step 3

Rinse the quinoa under cold water and combine it with the low-sodium vegetable broth in a medium saucepan. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 15 minutes, or until the quinoa is cooked and the liquid is absorbed.

Step 4

Meanwhile, heat the olive oil in a non-stick skillet over medium heat. Add the diced red onion, red bell pepper, and minced garlic to the skillet, sautéing for 3-4 minutes until softened.

Step 5

Add the chopped baby spinach to the skillet and cook for 2 more minutes, stirring frequently, until the spinach is wilted.

Step 6

In a large mixing bowl, combine the cooked quinoa, sautéed vegetables, fresh parsley, lemon juice, ground black pepper, and sea salt (if using). Mix well to evenly incorporate all the ingredients.

Step 7

Carefully spoon the quinoa-vegetable mixture into the hollowed-out tomatoes, packing the filling gently but firmly.

Step 8

Place the stuffed tomatoes in a baking dish and bake in the preheated oven for 15-20 minutes, until the tomatoes are tender and the filling is warmed through.

Step 9

Remove the stuffed tomatoes from the oven and allow them to cool for 5 minutes before serving.

Step 10

Serve the heart-healthy stuffed tomatoes as a main dish or a side. Enjoy!

Nutrition Facts

Serving size	(2122.2g)

Amount per serving	% Daily Value*
Calories	1040.2

Total Fat 29.2g	0%
Saturated Fat 2.9g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 2180.6mg	0%
Total Carbohydrate 162.1g	0%
Dietary Fiber 20.6g	0%
Total Sugars 39.5g
Protein 39.8g	0%

Vitamin D 0IU	0%
Calcium 330.0mg	0%
Iron 12.8mg	0%
Potassium 4262.8mg	0%

*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.

Source of Calories

Fat: 24.6%

Protein: 14.9%

Carbs: 60.6%