Stuffed Baked Tomatoes
Nutritional values
(Percentage of daily recommendation)
| Calorie | 180 cal. | (9 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 142.4 μg | (237 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.6 mg | (22 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 6.1 μg | (14 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 516 mg | (13 %) | ||
| Calcium | 188 mg | (19 %) | ||
| Magnesium | 54 mg | (18 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 52 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 8 ripe, large Tomatoes
- 250 grams baby Spinach
- 2 scallions
- 1 onion
- 1 garlic clove
- 2 Tbsps olive oil
- 200 grams Couscous (Instant)
- 200 milliliters Vegetable broth
- 1 Tbsp chopped thyme
- 1 tsp ground paprika (sweet)
- 1 bunch parsley
- 100 grams Gouda (freshly grated)
- salt
- freshly ground peppers
- 2 Tbsps lemon juice
- parsley
Preparation steps
Rinse and pat dry tomatoes, cut off lids and scrape out pulp. Drain pulp in a colander and chop coarsely. Place tomatoes upside down to let them drain. Rinse spinach and blanch in boiling salted water for 2 minutes, drain well.
Rinse and dry scallions and cut into thin rings. Peel onion and garlic and dice into small cubes. Heat oil in a pan and saute onion and garlic for a few minutes. Add couscous and scallions and saute for about 2 minutes. Add spinach and mix well. Add broth and season with thyme and paprika. Turn off heat and let coucous swell, covered, for about 10 minutes. Rinse parsley, pluck off leaves and chop finely.
Remove couscous from heat. Add parsley, cheese (up to 2 tablespoons) and chopped tomato pulp. Season with salt, pepper and lemon juice to taste. Season tomatoes inside with salt and pepper and stuff with couscous mixture. Arrange in a greased baking pan. Drizzle with olive oil and bake in preheated oven at 200°C (approximately 400°F) for about 15 minutes. Sprinkle with remaining Gouda and serve garnished with parsley sprigs, if desired.
