Clean Eating Recipes for Guests

Couscous-Stuffed Grilled Tomatoes

with Pine Nuts and Golden Raisins
4.4
Average: 4.4 (10 votes)
(10 votes)
Couscous-Stuffed Grilled Tomatoes

Couscous-Stuffed Grilled Tomatoes - Delicious grilled tomatoes filled with a savory couscous salad

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Health Score:
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
240
calories
Calories

Healthy, because

Even smarter

Nutritional values

The tomatoes in this recipe provide the antioxidant lycopene, which helps protect the body's cells from free radicals, while the pine nuts provide unsaturated fatty acids, which are good for blood health. The couscous is also rich in fiber, which will keep you satiated for hours.

If possible, purchase fresh, vine-ripened tomatoes for this dish, which contain about three times as much lycopene as tomatoes grown in a greenhouse.

1 serving contains
(Percentage of daily recommendation)
Calorie240 kcal(11 %)
Protein7 g(7 %)
Fat8 g(7 %)
Carbohydrates33 g(22 %)
Sugar added2 g(8 %)
Roughage5.5 g(18 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E3.5 mg(29 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.8 mg(23 %)
Vitamin B₆0.2 mg(14 %)
Folate53 μg(18 %)
Pantothenic acid0.6 mg(10 %)
Biotin6 μg(13 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C30 mg(32 %)
Potassium524 mg(13 %)
Calcium67 mg(7 %)
Magnesium56 mg(19 %)
Iron2.2 mg(15 %)
Iodine5 μg(3 %)
Zinc2 mg(25 %)
Saturated fatty acids1.1 g
Uric acid54 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
6
Ingredients
salt
2 tablespoons olive oil
7 ounces Couscous (preferably whole-grain)
2 ounces Pine nuts
½ bunch parsley
1 bunch scallions
1 ounce golden raisin
1 teaspoon ground paprika (hot)
1 teaspoon cinnamon
peppers
6 tomatoes (each about 7 ounces)
How healthy are the main ingredients?
Pine nutsolive oilparsleysaltcinnamontomato
Preparation

Kitchen utensils

1 Pot, 1 Small skillet, 1 Bowl, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Fork, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Brush, 1 Pizza cutter, 1 Grill, 1 disposable Aluminum grilling pan

Preparation steps

1.
Couscous-Stuffed Grilled Tomatoes preparation step 1

In a pot, combine 1 cup of salted water with the oil and bring to a boil. Remove from heat and add couscous.

2.
Couscous-Stuffed Grilled Tomatoes preparation step 2

Stir, cover tightly and let steam until water has been absorbed, 5 minutes.

3.
Couscous-Stuffed Grilled Tomatoes preparation step 3

Transfer to a bowl and fluff with a fork.

4.
Couscous-Stuffed Grilled Tomatoes preparation step 4

Toast pine nuts in a dry skillet.

5.
Couscous-Stuffed Grilled Tomatoes preparation step 5

Rinse parsley, shake dry and chop leaves. Rinse scallions and slice thinly.

6.
Couscous-Stuffed Grilled Tomatoes preparation step 6

In a large bowl, mix couscous with pine nuts, parsley, scallions, golden raisins, paprika and cinnamon. Season with salt and pepper.

7.
Couscous-Stuffed Grilled Tomatoes preparation step 7

Rinse tomatoes. Slice off tops of tomatoes and reserve. Scoop out the seeds with a spoon.

8.
Couscous-Stuffed Grilled Tomatoes preparation step 8

Season the insides of tomatoes with salt and pepper. Fill with couscous, and cover with reserved tomato tops.

9.
Couscous-Stuffed Grilled Tomatoes preparation step 9

Place tomatoes on a lightly oiled disposable aluminum grill pan. Place on a medium-hot grill, cover with a metal bowl (or close the grill) and cook 10 minutes.