Nourish - Baked Stuffed Tomatoes
These tomatoes are baked Greek style in a moderate oven, filled with short grain brown rice, tomato pulp, onions, courgette, garlic, herbs and cinnamon. Many recipes for stuffed tomatoes use cooked rice but this raw method ensures maximum absorption of flavour.
The quantities are not exact because of the various sizes of tomato, but in general, allow at least one teaspoon of raw rice per tomato.
Ingredients
To serve 3
- 3 large beefsteak tomatoes
- 2 tbsps. (approx.) short-grain brown rice (The rice can be replaced with bulgar, buckwheat or quinoa.)
- 1 small onion, finely chopped
- ½ courgette, finely diced (optional)
- 3 garlic cloves, minced
- 3 tbsp. chopped flat-leaf parsley
- 2 tbsp. dried or fresh oregano
- 1 level tsp. ground cinnamon
- 3 tbsp. extra virgin olive oil
- Salt and pepper to season
Method
- Preheat the oven to 180 c
- Slice the tops of the tomatoes and remove the pulp with a small sharp spoon; being careful not to puncture the tomato skins.
- Place the pulp in a bowl and leave the upturned tomatoes to drain on a sheet of kitchen paper.
- Add the rice to the tomato pulp and set aside to soak while you sauté the onions, garlic and zucchini in some of the olive oil.
- When the onions are soft and translucent add the garlic and continue to cook for another minute or two. Combine the cooked onions, garlic and zucchini with the rice and tomato pulp.
- Add the herbs and cinnamon and season with salt and pepper.
- Fill the tomatoes with the rice stuffing (this will be quite wet) and place the lids on top.
- Arrange in an ovenproof dish and surround with potato chunks (if desired) and drizzle liberally with olive oil. Cover the dish with tinfoil.
- Bake in a moderate oven, 180c, gas 6, for about an hour or until the rice is cooked and the juices have been well absorbed.
Tip – The tomatoes can also share the pan with potato pieces which will help to secure them and soak up the lovely juices.
These baked stuffed tomatoes are a really nice way to jazz up a meal. They’re a great alternative to stuffed peppers and are very satiating. You can fill them with short-grain brown rice or replace this rice with bulgar, buckwheat or quinoa if you prefer. Alternate it each time you make them for a change if you like.
Serve your baked stuffed tomatoes as a light lunch, or add a salad to them to bulk it out for a main. This Millet Salad with Roasted Peppers, Red Onions, Garlic and Seared Courgette works a treat with these. As would this Griddled Polenta, Pear and Baby Beet Salad with Blue Cheese Dressing. Yum!
Nutrition
Tomatoes are a wonderful source of vitamin C, vitamin K, potassium, folate and the antioxidant lycopene.
This antioxidant has amazing benefits on eye, skin and heart health!
Short grain brown rice is a whole grain with a mild nutty flavour and a hearty chewy texture.
This rice retains the outer bran layer keeping the fiber and micro-nutrients intact, unlike with white rice.
It’s excellent for making rice balls, rice puddings, added to stews, casseroles, curries, vegetable dishes or as a side dish by itself.
Any questions? Drop into your local Nourish store to speak with our team and find our full range of foods, supplements and skincare. You can also explore our online store.
