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Couscous Stuffed Tomatoes

This delicious and healthy recipe for couscous-stuffed tomatoes is perfect for a healthier side dish or main course.

  • Total Time: 50 minutes
  • Yield: 6 servings 1x

Ingredients

Units Scale

1/2 cup water
1/4 teaspoon salt
1/8 teaspoon pepper
1/3 cup whole wheat couscous
6 beefsteak tomatoes, 7 oz each
1 tablespoon extra virgin olive oil
1 small zucchini, diced
1 small onion, chopped
1/2 small red bell pepper, diced
1 teaspoon dried basil (or fresh)
1 (15.5 oz) can great northern beans, rinsed & drained
1 (8 oz) can tomato sauce
1/3 cup crumbled feta (fat-free or regular)

Instructions

Bring 1/2 cup water, 1/4 teaspoon of salt, and 1/8 teaspoon of pepper to a boil in a small saucepan. Add 1/3 cup whole wheat couscous, cover, and remove from the heat. Let stand 5 minutes, then fluff with a fork.
Cut a thin slice from the top of each of 6 (7 oz) beefsteak tomatoes and reserve. With a spoon, carefully scoop out seeds and pulp, leaving a tomato shell. Reserve pulp for a soup or sauce.
Heat 1 tablespoon extra virgin olive oil in a large nonstick skillet over high heat. Add 1 small diced zucchini, 1 small chopped onion, 1/2 small diced red bell pepper, and 1 teaspoon dried basil (or fresh); cook, stirring frequently, until crisp-tender, about 5 minutes.
Add 1 (15.5 oz) can great northern beans, rinsed & drained, and 1 (8 oz) can tomato sauce; cook until slightly thickened, about 2 minutes.
Remove from the heat and stir in couscous, 1/3 cup crumbled feta (fat-free or regular), and remaining salt & pepper. Spoon about 3/4 cup of the filling into each tomato shell and cover with reserved tomato tops.
Bake stuffed tomatoes in a 350 degree oven for 20-25 minutes to roast.

Notes

This can be made in advance and frozen too!

  • Author: 9
  • Prep Time: 25 minutes
  • Cook Time: 25 minutes
  • Category: Main Course
  • Method: Oven
  • Cuisine: Mediterranean
  • Diet: Halal

Nutrition

  • Serving Size: 1 stuffed tomato
  • Calories: 100 kcal
  • Sugar: 3g
  • Sodium: 200mg
  • Fat: 3g
  • Saturated Fat: 2g
  • Unsaturated Fat: 1g
  • Trans Fat: 0g
  • Carbohydrates: 25g
  • Fiber: 3g
  • Protein: 6g
  • Cholesterol: 30mg

Keywords: Couscous Stuffed Tomatoes, Mediterranean Cuisine, Healthy Meals, , , ,

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