Bulgur Stuffed Tomatoes
After being in Nashville for two weeks, I’m super happy to be back in my kitchen and making some light, fresh food. I always like to have bulgur wheat on hand – it’s an inexpensive ancient grain and it reminds me of my childhood, when my grandmother made kasha and bows (farfalle).
The filling is hearty but light with a mix of bulgur, beans, and chopped vegetables. The brightness of the fresh herbs, lemon juice and zest adds a vibrant punch. It’s good for a light lunch or even as a side dish served alongside fish or chicken. Also, you’ll probably have extra filling, which is great on its own reheated.
4-6 large sized ripe (but firm) tomatoes
3 cloves of garlic, minced
1 small yellow onion, chopped
1 jalapeño, minced and deseeded
Zest of one lemon
Juice of half a lemon
1 cup cooked beans, roughly chopped (kidney, pinto, black)
1 cup dry bulgur
Half a cup of crumbled white cheese, like queso fresco or feta
3 cups purified water or stock (vegetable or chicken)
Half a cup of chopped fresh herbs (parsley, dill, basil, mint) – reserve some for garnish
Salt & pepper, to taste
Extra virgin olive oil
- Sauté onions and garlic in olive oil until translucent over medium heat. Add minced jalapeño. Season with salt and pepper.
- Add bulgur and stir to combine. Toast lightly for 2-3 minutes and fragrant.
- Add water or stock and bring to boil. Once boiling, lower heat and simmer for 10-15 minutes.
- Take bulgur off heat and let cool. Add lemon juice. Combine with chopped beans and add lemon zest, cheese, and chopped herbs.
- Slice off tops of tomatoes about 3/4 inch down from stem. Scoop out all pulp with spoon and make sure no liquid remains. Set aside.
- Fill each tomato with mixture and drizzle olive oil over each tomato. Top with caps and put in oven for 45 minutes.
- Take tomatoes out and top with additional crumbled cheese. Broil for 2-3 minutes, or until cheese is melted. Top with additional chopped herbs, plus salt and pepper to taste. Serve hot.
Tomatoes – lycopene, an antioxidant compound great for heart-health.
Kidney Beans – high in potassium and magnesium, plus boasts lots of fiber.
Bulgur – extremely high in fiber (even more than quinoa!) and it’s a low glycemic index food.
Satisfy your senses,
Amanda (follow me on Twitter!)