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Quinoa and Black Bean Stuffed Tomatoes_001

Quinoa and Black Bean Stuffed Tomatoes

These Quinoa and Black Bean Stuffed Tomatoes are a vibrant and nutritious twist on a classic Mediterranean dish, perfect for any meal that calls for a hearty yet healthy option.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Dinner
Cuisine Mediterranean
Servings 4 servings
Calories 228 kcal

Equipment

  • Medium saucepan
  • Skillet
  • Spoon
  • Baking dish
  • Knife
  • Cutting board

Ingredients
  

  • 4 large tomatoes about 1 lb. / 450 g
  • 1/2 cup quinoa 3.5 oz. / 100 g
  • 1 cup vegetable broth 8 fl oz. / 240 ml
  • 1 can black beans drained and rinsed, 15 oz. / 425 g
  • 1/2 cup chopped red onion 2.5 oz. / 70 g
  • 1 clove garlic minced
  • 1/4 cup chopped fresh parsley 0.25 oz. / 7 g
  • 1 tablespoon olive oil 0.5 fl oz. / 15 ml
  • 1 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • Salt and pepper to taste
  • 1/2 cup crumbled feta cheese 2.5 oz. / 70 g
  • Fresh basil leaves for garnish (optional)

Instructions
 

  • Preheat your oven to 375°F (190°C).
  • Slice the tops off the tomatoes and use a spoon to hollow out the insides, leaving a sturdy shell. Dice the scooped tomato flesh and set aside.
  • In a medium saucepan, combine the quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the quinoa is cooked and the liquid is absorbed.
  • While the quinoa is cooking, heat the olive oil in a skillet over medium heat. Add the red onion and garlic, cooking until softened, about 3 minutes.
  • Stir in the black beans, reserved diced tomato flesh, cumin, smoked paprika, salt, and pepper. Cook for another 5 minutes until the mixture is heated through.
  • Remove the skillet from heat and gently fold in the cooked quinoa and chopped parsley.
  • Spoon the quinoa and black bean mixture into each tomato shell. Place the stuffed tomatoes in a baking dish.
  • Sprinkle the tops with crumbled feta cheese.
  • Bake in the preheated oven for 10 minutes, or until the tomatoes are tender and the cheese is slightly golden.
  • Garnish with fresh basil leaves before serving, if desired.

Notes

For a vegan option, omit the feta cheese or replace it with a dairy-free cheese alternative.
The quinoa can be cooked in advance to save time on busy days.
Feel free to add other herbs like cilantro or mint to the mixture for a different flavor profile.
Keyword Black Bean Stuffed Tomatoes, Healthy Dinner Recipes, Mediterranean Stuffed Tomatoes, Quinoa Stuffed Tomatoes