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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.

ingredients

Ingredients:

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

tomatoes-stuffing

Method:

  1. Sauté onions and garlic in olive oil until translucent over medium heat. Add minced jalapeño. Season with salt and pepper.
  2. Add bulgur and stir to combine. Toast lightly for 2-3 minutes and fragrant.
  3. Add water or stock and bring to boil. Once boiling, lower heat and simmer for 10-15 minutes.
  4. Take bulgur off heat and let cool. Add lemon juice. Combine with chopped beans and add lemon zest, cheese, and chopped herbs.
  5. 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.
  6. Fill each tomato with mixture and drizzle olive oil over each tomato. Top with caps and put in oven for 45 minutes.
  7. 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-finaldish

Health Benefits:

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!)


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