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  • Quinoa-Stuffed Tomatoes

Quinoa (pronounced KEEN-wah) is a grain native to South America; children will have fun eating quinoa out of a hollowed-out tomato

Recipe Source: Deliciously Healthy Family Meals


  • 4 medium (2½ inches) tomatoes, rinsed

  • 1 Tbsp olive oil

  • 2 Tbsp red onions, peeled and chopped

  • 1 C cooked mixed vegetables—such as peppers, corn, carrots, or peas (Leftover Friendly)

  • 1 C quinoa, rinsed*

  • 1 C low-sodium chicken broth

  • ½ ripe avocado, peeled and diced (see tip)

  • ¼ tsp ground black pepper

  • 1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)

Photograph of the completed recipe.
calories 299
Total fat 10 g
Saturated fat 1 g
Sodium 64 mg
Total fiber 8 g
Protein 10 g
Carbohydrates 46 g
Potassium 906 mg
Vitamin A 110%
Vitamin C 40%
Calcium 6%
Iron 30%
Percent Daily Values are based on a 2,000 calorie diet.


  • 1
    Preheat oven to 350 ºF.

  • 2
    Cut off the tops of the tomatoes and hollow out the insides. (The pulp can be saved for use in tomato soup or sauce, or salsa.) Set tomatoes aside.

  • 3
    Heat oil in a saucepan over medium-high heat. Add onions, and cook until they begin to soften, about 1–2 minutes.

  • 4
    Add cooked vegetables, and heat through, about another 1–2 minutes.

  • 5
    Add quinoa, and cook gently until it smells good, about 2 minutes.

  • 6
    Add chicken broth, and bring to a boil. Reduce the heat and cover the pan. Cook until the quinoa has absorbed all of the liquid and is fully cooked, about 7–10 minutes.

  • 7
    When the quinoa is cooked, remove the lid and gently fluff quinoa with a fork. Gently mix in the avocado, pepper, and parsley.

  • 8
    Carefully stuff about ¾ cup of quinoa into each tomato.

  • 9
    Place tomatoes on a baking sheet, and bake for about 15–20 minutes, or until tomatoes are hot throughout (tomatoes may be stuffed in advance and baked later).

  • 10
    Serve immediately.

Tip: See Healthy Eating FAQs for a description of how to choose, peel, and cut an avocado.  Use the other half of the avocado for the Tuna and Avocado Cobb Salad.


* Unprocessed quinoa must be washed thoroughly before it is used to remove a powdery coating called saponin, which has an unpleasant and bitter taste.  Check your package for rinsing instructions.

Leftover FriendlyIf you don’t have leftover cooked vegetables, see basic cooking instructions.

Keep the Beat is a trademark of the U.S. Department of Health and Human Services.