As today marks Healthy Eating Week, this Quinoa Stuffed Tomatoes with Spinach and Chickpeas recipe is a nutritious and delicious way to celebrate. Packed with protein-rich quinoa, fibre-filled chickpeas, and fresh vegetables, this dish is not only flavourful but also a wholesome addition to any meal. Whether enjoyed as a main course or a hearty side, these stuffed tomatoes are sure to delight your taste buds while promoting healthy eating habits. Enjoy!
Ingredients:
- 6 large tomatoes
- 1 cup quinoa, rinsed
- 2 cups vegetable broth or water
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup fresh spinach, chopped
- 1 cup canned chickpeas, drained and rinsed
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh basil, chopped
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1/4 cup feta cheese (optional, omit for vegan version)
Method:
Step 1 – Prepare the tomatoes:
Preheat your oven to 190°C. Cut the tops off the tomatoes and carefully scoop out the seeds and pulp using a spoon. Reserve the pulp in a bowl. Lightly sprinkle the insides of the tomatoes with a bit of salt and place them upside down on a paper towel to drain while you prepare the filling.
Step 2 – Cook the quinoa:
In a medium saucepan, bring the vegetable broth or water to a boil. Add the rinsed quinoa, reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the liquid is absorbed. Fluff the quinoa with a fork and set aside.
Step 3 – Prepare the filling:
In a large skillet, heat the olive oil over medium heat. Add the chopped onion and cook until it becomes translucent, about 5 minutes. Add the minced garlic and cook for another minute until fragrant. Stir in the reserved tomato pulp and cook for 3-4 minutes, allowing the mixture to reduce slightly. Add the chopped spinach, chickpeas, parsley, basil, oregano, salt, and pepper. Cook until the spinach is wilted, about 2 minutes. Add the cooked quinoa to the skillet and stir to combine all the ingredients thoroughly. Adjust the seasoning with additional salt and pepper if needed.
Step 4 – Stuff the tomatoes:
Place the hollowed-out tomatoes in a baking dish. Spoon the quinoa mixture into each tomato, pressing down lightly to pack the filling. If using, sprinkle a bit of feta cheese on top of each stuffed tomato.
Step 5 – Bake:
Cover the baking tray with aluminium foil and bake in the preheated oven for 20 minutes. Remove the foil and bake for an additional 10 minutes, or until the tomatoes are tender and the filling is heated through.
Step 6 – Serve:
Carefully transfer the stuffed tomatoes to a serving platter. Garnish with additional fresh herbs if desired. Serve warm and enjoy!
