Estimated Nutrition (whole recipe, rough)
Counts 14 of 15 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Quinoa | 1 cup cooked (185g) | 222 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Grape | 1/2 cup (76g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1/2 cup quinoa
- 2 tablespoons olive oil
- 1 1/2 cups purified water or vegetable stock
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1 teaspoon Italian seasoning
- 1/2 medium onion, chopped
- 1 cup grated zucchini
- 2 tablespoons currants or raisins
- 1 tablespoon chopped fresh parsley or basil
- 1/2 teaspoon ground curry (or cumin)
- 1/4 teaspoon paprika
- 2 tablespoons freshly squeezed lemon juice
- 6 medium tomatoes
- 2 teaspoons bread crumbs
- 2 tablespoons freshly grated Parmesan cheese
- =
Directions
Preheat oven to 350°F. In a small saucepan, toss the quinoa in, add one tablespoon olive oil, stir, pour in the water, salt, black pepper and Italian seasoning, and bring to a boil. Cover and simmer over low heat for 20 minutes. Remove from the heat.
Pour one tablespoon olive oil into a nonstick pan and sauté the chopped onions, zucchini, currants, parsley or basil, curry, paprika and lemon juice over medium heat for about 2 minutes. Scoop the quinoa into the sauté pan and mix thoroughly with a spoon until it is blended with the vegetables to make an aromatic stuffing. Remove from heat.
Create a lid for each tomato by cutting a star shape around the stem about 1/4-inch deep. Remove the top and set it aside. Scoop out the seeds of each tomato and some of the loose pulp, being careful to leave a strong wall of tomato all around. Spoon equal amounts of the stuffing into the cavities of each tomato, filling them up generously. Put the tomatoes in a small ceramic or glass baking dish and garnish with a sprinkle of bread crumbs and one teaspoon Parmesan cheese per tomato. Cover the baking dish with a glass lid or foil and bake for 25 minutes. Tomatoes should be firm and easy to transfer from the baking dish to the serving plates. Garnish by putting the star-shaped tomato lids back on top of each tomato.