Mediterranean Diet Stuffed Tomatoes

Elevate your dinner table with these Mediterranean Diet Stuffed Tomatoes, a vibrant and nutritious dish bursting with the bold flavors of the Mediterranean. Juicy, hollowed-out tomatoes are filled with a wholesome quinoa mixture infused with fresh spinach, tangy Kalamata olives, and creamy crumbled feta cheese. Brightened with fragrant herbs like parsley and oregano, along with a hint of zesty lemon, this dish is as satisfying as it is healthy. Perfect for vegetarians or anyone seeking a light yet filling meal, these stuffed tomatoes are oven-baked to tender perfection, making them ideal for weeknight dinners or an impressive side at a dinner party. Ready in under an hour, this recipe combines clean eating with irresistible taste, aligning beautifully with the principles of the Mediterranean diet.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

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

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

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.

Step 3

Place the hollowed-out tomatoes upside down on a paper towel to drain excess liquid.

Step 4

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.

Step 5

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.

Step 6

Stir in the garlic and cook for another minute until fragrant.

Step 7

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.

Step 8

Remove the skillet from heat and stir in the cooked quinoa, chopped olives, crumbled feta, parsley, oregano, black pepper, salt, and lemon zest.

Step 9

Brush the inside of the tomato shells with the remaining olive oil and place them upright in a baking dish.

Step 10

Carefully spoon the quinoa mixture into each tomato shell, packing it gently but not overfilling.

Step 11

Bake the stuffed tomatoes in the preheated oven for 20 minutes, or until the tomatoes are tender but still hold their shape.

Step 12

Remove from the oven and let cool for 5 minutes before serving. Garnish with additional parsley if desired.

Nutrition Facts

Serving size	(1743.4g)

Amount per serving	% Daily Value*
Calories	1368.4

Total Fat 73.0g	0%
Saturated Fat 16.3g	0%
Polyunsaturated Fat 0.4g
Cholesterol 66.8mg	0%
Sodium 3450.1mg	0%
Total Carbohydrate 141.8g	0%
Dietary Fiber 17.4g	0%
Total Sugars 23.6g
Protein 44.2g	0%

Vitamin D 12IU	0%
Calcium 679.3mg	0%
Iron 12.2mg	0%
Potassium 2179.1mg	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: 46.9%

Protein: 12.6%

Carbs: 40.5%