Mediterranean Stuffed Tomatoes

Mediterranean Stuffed Tomatoes: A Vegan Delight

Mediterranean cuisine offers a bounty of flavors, colors, and health benefits, and these stuffed tomatoes are a perfect testament to that. Filled with aromatic herbs, spices, and nutritious ingredients, this vegan dish is not only satisfying but also incredibly wholesome. Here’s how you can make Mediterranean Stuffed Tomatoes at home, ideal for a light dinner or a sophisticated side dish.

Ingredients:

• 6 large tomatoes: Choose ripe but firm tomatoes for the best texture.
• 2 tablespoons avocado oil: A healthy oil option that withstands medium-high heat.
• 1 medium onion, diced
• 2 cloves garlic, minced
• ½ teaspoon paprika: Adds a subtle warmth and color.
• ½ teaspoon ground cumin: Brings a deep, earthy flavor.
• ½ teaspoon Italian seasoning: A blend that usually contains herbs like oregano, thyme, and basil.
• ½ cup basmati rice: Known for its fragrant and fluffy texture.
• 1 teaspoon salt
• ½ teaspoon ground black pepper
• 1 cup vegetable broth (or water): Vegetable broth adds more flavor.
• 1 (15-ounce) can black beans, rinsed and drained: A great source of plant-based protein.
• ¼ cup fresh parsley, finely chopped: Adds freshness and a pop of color.

Directions:

1. Preheat your oven to 375°F (190°C). This moderate temperature allows the tomatoes to bake thoroughly without burning.
2. Prepare the tomatoes: Slice off the tops and gently scoop out the flesh into a bowl. Lightly salt the insides and set them upside down on a paper towel to drain, which helps to remove excess moisture.
3. Cook the aromatics: Heat the avocado oil in a skillet over medium-high heat. Add the diced onion and minced garlic, along with the paprika, cumin, and Italian seasoning. Sauté until the onions are tender and aromatic, about 2 minutes.
4. Cook the rice mixture: Add the rinsed basmati rice to the skillet along with the salt and black pepper. Stir for a minute before adding the scooped-out tomato flesh and vegetable broth. Bring to a boil, then lower the heat, cover, and let it simmer for 12-15 minutes, or until the rice is tender.
5. Combine beans and parsley: Stir in the black beans and chopped parsley into the cooked rice mixture.
6. Stuff the tomatoes: Fill the hollowed-out tomatoes with the rice and bean mixture. Replace the tops of the tomatoes and arrange them on a baking sheet.
7. Bake: Place the stuffed tomatoes in the oven and bake for 25-35 minutes, until the tomatoes are tender and the filling is heated through.

Nutritional Information:

• Prep Time: 20 minutes
• Cooking Time: 35 minutes
• Total Time: 55 minutes
• Calories: 180 kcal per serving
• Servings: 6

Serving Suggestions:

These Mediterranean Stuffed Tomatoes are delightful on their own or as a complement to a main dish. Pair them with a crisp green salad, some crusty bread, or a protein like grilled tofu for a balanced meal. They are perfect for making ahead and can be served at room temperature, making them a practical choice for gatherings.

Conclusion:

Embrace the flavors of the Mediterranean with these easy-to-make and utterly delicious stuffed tomatoes. Whether you are a long-time vegan or just looking for a meat-free meal option, this recipe promises satisfaction in every bite. Enjoy crafting this dish that’s as beautiful to look at as it is to eat!

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