Soy-Free Stuffed Tomatoes

Brighten up your table with these Soy-Free Stuffed Tomatoes, a wholesome and flavorful twist on a classic dish! Juicy, hollowed-out tomatoes are filled with a savory mixture of protein-packed quinoa, sautéed mushrooms, spinach, and garlic, all seasoned with fragrant Italian herbs and fresh parsley for a burst of Mediterranean flair. This gluten-optional recipe, complete with a crispy breadcrumb topping if desired, is entirely plant-based and perfect for those avoiding soy. Designed to delight as a side dish or standalone entrée, these baked tomatoes offer a beautiful presentation and a hearty, nutrient-rich bite in just 45 minutes. Whether you're cooking for a weeknight meal or hosting a weekend brunch, this recipe is a light yet satisfying crowd-pleaser you’ll want to make again and again.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 6

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)

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

Add the diced mushrooms to the skillet and cook for another 5 minutes until softened.

Step 6

Stir in the chopped spinach and cook until wilted, about 2 minutes.

Step 7

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.

Step 8

Remove the skillet from heat and mix in the fresh parsley and breadcrumbs (if using) for added texture.

Step 9

Stuff each hollowed-out tomato with the quinoa mixture, packing it gently but firmly.

Step 10

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.

Step 11

Serve warm, garnished with additional parsley if desired.

Nutrition Facts

Serving size	(2236.7g)

Amount per serving	% Daily Value*
Calories	1452.8

Total Fat 52.2g	0%
Saturated Fat 6.9g	0%
Polyunsaturated Fat 5.3g
Cholesterol 0mg	0%
Sodium 3128.5mg	0%
Total Carbohydrate 201.7g	0%
Dietary Fiber 21.8g	0%
Total Sugars 43.3g
Protein 49.4g	0%

Vitamin D 0IU	0%
Calcium 342.6mg	0%
Iron 14.2mg	0%
Potassium 3874.9mg	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: 31.9%

Protein: 13.4%

Carbs: 54.7%