Vegetarian Stuffed Tomatoes
These tomatoes contain hardly any fat and only 65 calories per serving, but provide plenty of folic acid, potassium, and vitamin C. Folic acid is involved in protein metabolism and all cell divisions. Potassium is essential for keeping liquid levels balanced and for the regulation of healthy blood pressure. Vitamin C ensures the formation and maintenance of connective tissue and promotes iron absorption.
Feel free to replace the zucchini with cucumber.
(Percentage of daily recommendation)
| Calorie | 65 cal. | (3 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 42 μg | (70 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.1 mg | (18 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 117 μg | (39 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 9 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 57 mg | (60 %) | ||
| Potassium | 606 mg | (15 %) | ||
| Calcium | 84 mg | (8 %) | ||
| Magnesium | 53 mg | (18 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 0.3 g | |||
| Uric acid | 38 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 3 Tomatoes (each about 60 grams)
- 1 small Zucchini (about 100 grams)
- 1 tsp mild White vinegar
- salt
- peppers
- ½ tsp unhulled Sesame seeds
- 3 sprigs mint
Preparation steps
Rinse tomatoes and halve horizontally, then trim stem so top half stands upright.
Scoop out seeds and flesh from tomatoes with a teaspoon. Pass through a sieve into a bowl, pressing on solids with the spoon to extract as much liquid as possible.
Rinse zucchini, wipe dry and cut into about 5 mm (approximately 1/4-inch) cubes.
Stir the zucchini into the tomato pulp and season with vinegar, salt and pepper.
Toast the sesame seeds in a small dry pan until golden brown, tossing frequently, then stir into the zucchini mixture while still warm.
Rinse the mint, shake dry and pluck leaves. Reserve some leaves for garnish and finely chop the rest, then fold into the zucchini mixture.
Season zucchini mixture with salt and pepper, then spoon into the tomato halves. Garnish with reserved mint leaves and serve.