Stuffed tomato with herb couscous

Suitable for vegetarians


This tasty and nutritious lunch is great if you're in a hurry. In summer this dish is a perfect picnic basket filler or a great side if you're having a barbeque.


Ingredients - Serves 1 Adult

For the stuffed tomato

  • 1 large beef tomato (150g / 5½oz.)
  • ½ small onion, finely sliced
  • 1 teaspoon of olive oil
  • 3 tablespoons of frozen peas
  • 1 handful of fresh parsley
  • 30g / 1oz. of low-fat cheddar, grated

For the herb couscous

  • 60g / 2oz. of couscous
  • 1 small red pepper, deseeded and finely chopped
  • 1 small courgette (50g / 2oz.), chopped finely
  • 4 slices of cucumber
  • 2 scallions, finely chopped
  • Pinch of black pepper

Method

Stuffed tomato

  1. Preheat the oven to 200oC / Fan 180oC/ Gas mark 6.
  2. Wash and dry the tomato. Slice off the top and remove the core and seeds with a teaspoon.
  3. Heat the oil in a frying pan over a medium heat and when hot add the onion.
  4. Cook for 5 minutes until it softens, then add the peas and parsley, cooking for a further 2 minutes. 
  5. Remove from the heat and once cooled, blend to a thick paste in a blender or food processor.
  6. Spoon the mixture into the tomato skins, top with the grated cheese, cover with tin foil and place in the oven for around 15 minutes. 

Herb couscous

  1. Cook the couscous according to packet instructions, omitting any salt.
  2. When cooked, transfer to a bowl and mix in the prepared vegetables.
  3. Season with black pepper and leave to cool before serving.

Serving Suggestions

Serve with a mixed leaf salad. For a spicy alternative add some paprika or other spices of your choice to the couscous.

info

Any leftover couscous can be kept and eaten the following day

About this Recipe

This recipe was developed by our safefood nutritionists

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Stuffed tomato with herb couscous

Serves

1 Adult

1 Adult

Preparation Time

10 Minutes

10 Minutes

Cooking Time

30 Minutes

30 Minutes

5-a-day

5 Of Your 5 A Day

5 Of Your 5 A Day

Utensils Needed

Chopping Board, Chopping Knife, Frying Pan, Hand Blender, Mixing Bowl, Saucepan, Wooden Spoon

Chopping BoardChopping KnifeFrying PanHand BlenderMixing BowlSaucepanWooden Spoon
Energy
1621kj
385kcal
%
Fat
10g
14%
Saturates
3.7g
18%
Sugars
13.1g
15%
Salt
0.6g
10%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (568g)
Energy285Kj 1621Kj
68Kcal 385Kcal
Fat1.8g 10g
(of which saturates)0.7g 3.7g
Carbohydrate8.4g 47.9g
(of which sugars)2.3g 13.1g
Fibre1.6g 9.1g
Protein3.8g 21.4g
Salt0.1g 0.6g

Recipe rating

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