Tomatoes Stuffed with Bulgur and Pine Nuts

Vegetarian
Vegan
Dairy Free
Health score
58%
Tomatoes Stuffed with Bulgur and Pine Nuts
45 min.
6
312kcal

Suggestions


Indulge in a delightful culinary experience with our Tomatoes Stuffed with Bulgur and Pine Nuts, a vibrant and nutritious dish that is perfect for any occasion. This vegetarian and vegan recipe is not only a feast for the eyes but also a wholesome addition to your meal repertoire. With a health score of 58, it’s a guilt-free side dish that packs a punch of flavor and texture.

Imagine juicy, plump tomatoes, their bright red skins cradling a savory filling of bulgur, lentils, and aromatic herbs. The combination of toasted pine nuts and sweet currants adds a delightful crunch and a hint of sweetness, making each bite a harmonious blend of tastes. Enhanced with fresh dill and parsley, and a splash of zesty lemon juice, this dish is a celebration of fresh ingredients and Mediterranean flair.

Ready in just 45 minutes, this recipe serves six, making it an ideal choice for family gatherings or dinner parties. Whether you’re looking for a satisfying side dish or a light main course, these stuffed tomatoes are sure to impress your guests and leave them craving more. Plus, with only 312 calories per serving, you can enjoy this delicious meal without any guilt. Dive into the world of plant-based cooking and treat yourself to this exquisite dish that’s as nourishing as it is delicious!

Ingredients

  • 0.3 teaspoon pepper black
  • 0.5 cup bulgur (preferably coarse)
  • servings sriracha 
  • 0.5 cup currants dried
  • tablespoons optional: dill fresh chopped
  • 0.3 cup parsley fresh chopped
  • tablespoons juice of lemon fresh
  • tablespoons lentils french (preferably green lentils)
  • 0.3 cup olive oil extra virgin extra-virgin
  • large onion finely chopped
  • 0.5 cup pinenuts 
  • 1.3 teaspoons salt 
  • cups swiss chard thinly sliced
  • lb tomatoes 
  • 1.5 cups water 

Equipment

  • bowl
  • frying pan
  • paper towels
  • sauce pan
  • pot
  • sieve
  • slotted spoon

Directions

  1. Cut off and discard top third of tomatoes and scoop out insides (leave shells intact for stuffing), transferring to a sieve set over a bowl to drain excess liquid. Coarsely chop tomato from sieve and reserve for making braised eggplant.
  2. Sprinkle insides of tomato shells with 1/2 teaspoon salt and drain upside down on a rack set in a pan while preparing filling.
  3. Simmer lentils in 1/2 cup water in a small saucepan until just tender, 18 to 20 minutes.
  4. Drain in a sieve, then rinse under cold water and drain well.
  5. Heat oil in a 5-quart heavy pot over moderate heat until hot, then cook pine nuts, stirring, until golden, about 2 minutes.
  6. Transfer with a slotted spoon to paper towels to drain.
  7. Cook onion in oil remaining in pot over moderate heat, stirring occasionally, until softened but not browned, 6 to 8 minutes.
  8. Add bulgur, chard, remaining 3/4 teaspoon salt, and pepper and cook, stirring, until greens are wilted, about 2 minutes.
  9. Add remaining cup water, then remove from heat and let stand, covered, until bulgur is tender, about 30 minutes.
  10. Stir in pine nuts, currants, parsley, dill, lemon juice, lentils, and salt and pepper to taste. Spoon filling into tomato shells.

Nutrition Facts

Calories312kcal
Protein9.06%
Fat47.27%
Carbs43.67%

Properties

Glycemic Index
41.33
Glycemic Load
8.38
Inflammation Score
-10
Nutrition Score
25.104348063469%

Flavonoids

Catechin
0.36mg
Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
1.61mg
Apigenin
7.19mg
Luteolin
0.05mg
Isorhamnetin
1.31mg
Kaempferol
1.83mg
Myricetin
1.54mg
Quercetin
7.02mg

Nutrients percent of daily need

Calories:312.1kcal
15.61%
Fat:17.5g
26.92%
Saturated Fat:1.92g
12%
Carbohydrates:36.37g
12.12%
Net Carbohydrates:27.87g
10.14%
Sugar:16.34g
18.16%
Cholesterol:0mg
0%
Sodium:806.41mg
35.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.55g
15.1%
Vitamin K:284.12µg
270.59%
Manganese:1.8mg
90.01%
Vitamin A:3662.47IU
73.25%
Vitamin C:47.5mg
57.58%
Fiber:8.5g
34%
Vitamin E:4.08mg
27.22%
Potassium:899.1mg
25.69%
Magnesium:101.36mg
25.34%
Copper:0.43mg
21.34%
Phosphorus:186.84mg
18.68%
Vitamin B6:0.33mg
16.35%
Iron:2.88mg
16.02%
Folate:56.59µg
14.15%
Vitamin B3:2.81mg
14.04%
Vitamin B1:0.2mg
13.1%
Zinc:1.56mg
10.38%
Vitamin B2:0.13mg
7.76%
Calcium:67.9mg
6.79%
Vitamin B5:0.46mg
4.58%
Selenium:0.79µg
1.12%
Source:Epicurious