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Healthy Recipes

Published on March 18, 2019

Quinoa & Lentil Stuffed Tomatoes

Yields 8 servings

  • 8 medium-large fresh tomatoes
  • 1 cup quinoa
  • 1 medium onion, diced
  • 1 green pepper, diced
  • 2 Tbl olive oil
  • ½ cup dried green lentils, sorted & rinsed
  • 2 ½ cup water
  • ¾ cup green onions, whites and part of the green chopped
  • ¾ cup fresh parsley, chopped
  • Salt and pepper to taste (1/2 tsp salt)

Tomato sauce:

  • 1 cup crushed no added salt tomatoes
  • 1 cup fresh tomatoes (use the flesh you scooped from the tomatoes)
  • 1 cup water
  • 2 Tbl freshly squeezed lemon juice
  • 2 Tbl olive oil
  • ½ tsp salt
  • Pepper to taste
  • Dash of oregano

Instructions

  1. Wash the tomatoes and cut off the tops horizontally.
  2. Scoop out the flesh with a spoon and save for the sauce.
  3. In a medium pan, sauté onion and pepper in olive oil for 5-6 minutes or until soft.
  4. Add lentils and water and bring to a simmer and cook 10 minutes.
  5. Add quinoa to the lentil mixture and simmer another 20 minutes or until the water is absorbed and the quinoa cooked and lentils are soft.
  6. Turn off heat and let the dish rest.
  7. Transfer the quinoa & lentils to a mixing bowl.
  8. Add green onions, parsley, salt & pepper and mix well.
  9. Mix the flesh of the tomatoes with the remaining ingredients for the sauce.
  10. Divide the filling between the tomato shells and place them in a deep stove top pan.
  11. Add sauce and bring to a boil. Reduce heat and let simmer 20-25 minutes.
  12. Do not overcook as tomatoes may get too soft and crack open.
  13. Top with oregano and serve hot.

 

Nutrition information per tomato:

~200 calories              8g fat               1g saturated fat           245mg sodium

24g carbohydrate        5g fiber           6g protein

 

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