Monday, August 06, 2012

Garden Tomatoes Stuffed With Quinoa And Sweet Corn - Vegan And Gluten Free !

Baked tomatoes stuffed with quinoa and corn.

Follow Foods For Long Life on FACEBOOK .

And Here Come the Tomatoes
Although many parts of the country have already been enjoying garden tomatoes, here in Northern California they are just beginning to ripen. But it was worth the wait! 
Besides making salads, sauces, tomato sandwiches and canning for winter, I am always looking for something to do with these beautiful fresh tomatoes. This year I'm growing some rather large varieties that lend themselves to stuffing so today I'm going to fill some with a lovely combination of quinoa and fresh corn and bake them. Corn is at its peak of freshness right now too!

Tomatoes are rich in the carotenoid, lycopene.
The antioxidant nutrients in tomatoes are associated with heart health and cancer prevention.

Stuffed Tomatoes with Quinoa and Sweet Corn
Vegan, Gluten Free
[makes 4 servings]

1/2 cup quinoa
1 cup water
4 large tomatoes
1 tablespoon Earth Balance or other vegan buttery spread
1/2 cup finely diced red or yellow onions
Kernels from 1 medium ear of corn
1/4 teaspoon salt
1/4 teaspoon pepper

Preheat the oven to 350 degrees F. Lightly grease an 8 inch by 8 inch baking dish.

Prepare the quinoa. Rinse the quinoa in a strainer under cold water for several minutes. Place in a small saucepan with water and bring to a boil. Reduce to simmer, cover and cook for 20 minutes or until all of the water is absorbed. Remove from heat and set aside.

Prepare the tomatoes.
Slice the top off of each tomato.
With a sharp knife, remove the pulp, dice it and set aside.
Scoop out the rest of the pulp and seeds with a spoon.
Set the hollow tomatoes in the baking dish.

Cut at an angle and remove a large piece of pulp.
Chop this pulp and set aside. It should yield about a cup.

Scoop out the seeds and enlarge the cavity with a spoon.
Place the hollow tomatoes in the prepared baking dish.

Prepare the filling.
Heat the Earth Balance in a frying pan. Add the onions, corn, salt and pepper. Cook for 5 minutes or until the onions soften.
Add the tomato pulp and cook another 3 minutes.
Stir in the cooked quinoa. 
Stuff the tomatoes and bake for 20 minutes.
Gently remove the stuffed tomatoes from the baking dish and serve.

Cook the red onions and corn in Earth Balance.
Add the chopped pulp.
Stir in the cooked quinoa.
Stuff the tomatoes and bake at 350 degrees for 20 minutes.
Serve and enjoy!

Per serving: 164.5 calories, 4.3 g fat, 0.9 g saturated fat, 0 mg cholesterol, 6 g protein, 27 g carbohydrates, 4.5 g dietary fiber and 330 mg sodium.

No comments: