Description
Hearty Mediterranean stuffed tomatoes showcase Greece’s culinary charm, blending aromatic herbs, tender rice, and savory ground meat in a classic rustic dish. Roasted until golden and fragrant, these tomatoes invite you to savor a delightful taste of Mediterranean sunshine.
Ingredients
Scale
Main Ingredients:
- 6 large tomatoes
- 1 (15-ounce) can black beans, rinsed and drained
- ½ cup basmati rice, rinsed well and drained
Vegetables and Aromatics:
- 1 medium onion, diced
- 2 cloves garlic, minced
- ¼ cup fresh parsley, finely chopped
Spices and Liquids:
- 2 tablespoons avocado oil
- 1 cup vegetable broth (or water)
- ½ teaspoon paprika
- ½ teaspoon ground cumin
- ½ teaspoon Italian seasoning
- 1 teaspoon salt
- ½ teaspoon ground black pepper
Instructions
- Preheat the oven to 375 degrees Fahrenheit (190 degrees Celsius).
- Carefully slice off the tops of ripe tomatoes, reserving the lids. Gently hollow out the tomato interiors, transferring the pulp to a separate mixing bowl.
- Sprinkle a light layer of salt inside the tomato shells and position them upside down on a clean surface to drain excess moisture.
- Pour of avocado oil into a skillet over medium-high heat. Add finely chopped onions, minced garlic, smoky paprika, ground cumin, and aromatic Italian seasoning.
- Sauté the spice and vegetable mixture until the onions become translucent and fragrant, approximately 2-3 minutes.
- Introduce uncooked rice to the skillet, seasoning with salt and freshly ground black pepper. Toast the rice for 1 minute to enhance its nutty flavor.
- Pour in the reserved tomato pulp and vegetable broth. Bring the mixture to a gentle boil, then reduce heat and simmer covered for 12-15 minutes until the rice is tender and liquid is absorbed.
- Fold in drained black beans and chopped fresh parsley, creating a vibrant and flavorful stuffing.
- Carefully fill each prepared tomato shell with the rice mixture, then crown each with its reserved lid.
- Arrange the stuffed tomatoes on a baking sheet and roast in the preheated oven for 25-35 minutes until the tomatoes are soft and the filling is heated through.
Notes
- Drain tomato shells thoroughly to prevent soggy filling and ensure crisp texture.
- Choose ripe, firm tomatoes with thick walls for best structural integrity during baking.
- Customize spice blend by adjusting cumin and paprika levels to match personal taste preferences.
- Pre-cooking rice mixture intensifies flavor and ensures complete rice tenderness before final baking.
- Vegetable broth adds depth and moisture, preventing dry rice and enhancing overall Mediterranean profile.
- Serve immediately after baking to maintain optimal temperature and preserve vibrant, fresh herb garnish.
- Prep Time: 20 minutes
- Cook Time: 35 minutes
- Category: Lunch, Dinner, Appetizer
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 285 kcal
- Sugar: 7 g
- Sodium: 580 mg
- Fat: 9 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 6.5 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 10 g
- Protein: 11 g
- Cholesterol: 0 mg