Girl Planting seeds

Couscous Stuffed Tomatoes

Stuffed_tomato_shutterstock_566446330Recipe by Foward Food & the Humane Society of the United States
Here is another delicious meatless meal.  If you like tomatoes, you will love this recipe for lunch or dinner.


 

Ingredients:

4     Large tomatoes (cut in half) 
3     Tablespoons olive oil (divided) 
2     Cloves garlic (finely minced) 
1     Shallot (finely chopped) 
1     Carrot (cut into ½ inch pieces) 
1     Cup couscous 
2     Cups vegetable stock 
1/4 Cup cilantro (finely chopped)
1/4 Cup mint (finely chopped)
1     Zucchini (slice in half, seed and cut into small cubes) 
1     Tablespoon Ras el Hanout Blend (Moroccan spice) 
1     Teaspoon salt 
1/2  Teaspoon pepper
 
Preparation:
1. Preheat oven to 350 degrees.
2. Prep tomatoes: cut in half, and scoop out seeds and inside of tomato, drain, chop and setaside.
3. Use one tablespoon of olive oil to brush hollow tomatoes.
4. Heat the remaining two tablespoons of olive oil in a 4 qt. saucepan on medium to high heat.
5. Add garlic and shallot and cook for two minutes or until soft.
6. Add carrots and cook for three minutes more. Add couscous and toast two minutes.
7. Add vegetable stock. Bring to a boil. Reduce heat, cover and simmer until couscous is tenderfor
12-15 minutes.
8. Stir in cilantro, mint, Ras el hanout, zucchini, salt, pepper and chopped tomato.
9. Spoon mixture into hollow tomatoes and bake for 20 minutes.
10. Serve warm.
 
Nutrition Information *From USDA Nutrient Database
Calories: 186 Total Fat: 6g Saturated Fat: 1g Monounsaturated Fat: 4g Polyunsaturated Fat: 1g Trans Fat: 0g
Cholesterol: 0mg Carbohydrate: 30g Fiber: 4g Total Sugar: 8g Protein: 6g Sodium: 498mg Vitamin A: 95μg
Vitamin C: 19mg Calcium: 47mg Iron: 1mg Folate: 51μg
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