Peruvian Stuffed Vegetables

Name: Peruvian Stuffed Vegetables
Total time: 50 min
Yield: 4
Ingredients: 1 cup Quinoa (rinsed thoroughly in cold water and drained); 1 large Avocado (stoned and finely diced); 1 Tbsp parsley (finely chopped); 0.5 lemon (juiced); 2 cloves garlic cloves (minced); 0.125 cup olive oil; 8 large Tomatoes (with bottoms leveled off and tops removed but reserved)

Average: 0 (0 votes)

(0 votes)

Rate recipe

Save

Health Score:

100 / 100

Difficulty:

easy

Difficulty

Preparation:

50 min.

Preparation

Calories:

243

calories

Calories

How many calories can I eat?

Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	243 cal.	(12 %)
Protein	6 g	(6 %)
Fat	12 g	(10 %)
Carbohydrates	26 g	(17 %)
Sugar added	0 g	(0 %)
Roughage	6.5 g	(22 %)

Our nutritional traffic light explained

more nutritional values

Vitamin A	0.2 mg	(25 %)
Vitamin D	0 μg	(0 %)
Vitamin E	2.8 mg	(23 %)
Vitamin K	25.8 μg	(43 %)
Vitamin B₁	0.3 mg	(30 %)
Vitamin B₂	0.1 mg	(9 %)
Niacin	2.7 mg	(23 %)
Vitamin B₆	0.4 mg	(29 %)
Folate	81 μg	(27 %)
Pantothenic acid	0.9 mg	(15 %)
Biotin	6.8 μg	(15 %)
Vitamin B₁₂	0 μg	(0 %)
Vitamin C	38 mg	(40 %)
Potassium	863 mg	(22 %)
Calcium	33 mg	(3 %)
Magnesium	96 mg	(32 %)
Iron	1.8 mg	(12 %)
Iodine	4 μg	(2 %)
Zinc	1.2 mg	(15 %)
Saturated fatty acids	2.2 g
Uric acid	41 mg
Cholesterol	0 mg
Complete sugar	7 g

Author of this recipe:

EAT-SMARTER

all recipes of this author

Ingredients

for

servings

Ingredients: 1 cup Quinoa (rinsed thoroughly in cold water and drained); 1 large Avocado (stoned and finely diced); 1 Tbsp parsley (finely chopped); ½ lemon (juiced); 2 cloves garlic cloves (minced); ⅛ cup olive oil; 8 large Tomatoes (with bottoms leveled off and tops removed but reserved)

How healthy are the main ingredients?

Quinoa olive oil garlic clove parsley Avocado lemon

print shopping list

Preparation steps

Preheat the grill to hot.

Place the quinoa in a large, heavy-based saucepan. Heat over a moderate heat, stirring continuously until the grains separate. Add 600ml water and a little salt and bring to the boil. Reduce to a simmer and cook for 15 minutes or until the liquid has been absorbed. Transfer to a mixing bowl and allow to cool.

Stir in the avocado and parsley until combined. Whisk together the lemon juice, garlic and olive oil in a mixing bowl and dress the quinoa with it.

Meanwhile, scoop out the insides of the tomatoes and reserve the hollow tomatoes to one side. Arrange the tops and the hollow tomatoes on a lined baking tray, season, and grill for 3-4 minutes until the skins start to wrinkle.

Remove, then fill with the quinoa mixture. Return the tops to the grill for a few minutes to blacken on one side. Serve the stuffed tomatoes and tops on a serving plate.