Quinoa and Chickpea Stuffed Tomatoes

Ingredients

• 85 g (½ cup)dry quinoa
• 1 can (425 g), or 250 g (1½ cups)chickpeas, rinsed and drained
• 75 g (½ cup)cucumber, diced small
• 80 g (½ cup)corn kernels
• 40 g (¼ cup)red onion, chopped
• 2radishes, diced small
• 1 clovegarlic, minced
• 15 ml (1 tablespoon)fresh dill, chopped
• 15 ml (1 tablespoon)fresh parsley, chopped
• ½lemon
• 6–8 largetomatoes
• to tastesalt
• to tastepepper
• 20 ml (1 tablespoon plus 1 teaspoon)olive oil
• 10 ml (2 teaspoons)red wine vinegar
• 2.5 ml (½ teaspoon)Dijon mustard
• 1.25 ml (¼ teaspoon)salt
• 0.6 ml (⅛ teaspoon)black pepper
• 1.25 ml (¼ teaspoon)herbes de Provence or dried oregano

Instructions

1. 1

   Cook the quinoa

   Cook the quinoa according to the packet instructions. In a large bowl, combine it with the chickpeas, cucumber, corn, red onion, radishes, garlic, dill and parsley. Squeeze the lemon over the mixture and stir.

2. 2

   Mix the dressing

   In a small bowl, stir together the olive oil, red wine vinegar, Dijon mustard, measured salt, black pepper and herbes de Provence or oregano. Pour the dressing over the quinoa mixture and toss to combine; add more salt to taste if you like. With a sharp knife, cut the tops off the tomatoes at an angle, then scoop out their insides with a spoon.

3. 3

   Fill the tomatoes

   Season the insides of the tomatoes lightly with salt and pepper, then spoon in the quinoa and chickpea mixture.

What are quinoa and chickpea stuffed tomatoes?

They are hollowed tomatoes filled with a grain-and-legume salad, rather than a baked, cheese-topped stuffing. This version pairs quinoa and chickpeas with crisp vegetables, fresh herbs and a sharp lemon dressing.

The combination draws on familiar Mediterranean-style salad flavours, but the recipe does not specify a particular regional origin. The tomatoes serve as edible cups, while the substantial filling makes them suitable as a light meal or a side.

Nutrition and macros by portion

The nutrition label shows one serving as written: 300 calories, 10g protein, 44g carbs, 9g fat.

Quinoa, chickpeas and corn provide most of the carbohydrate, while the chickpeas and quinoa also contribute protein. Olive oil is the main source of fat. For a more complete plate, serve the tomatoes with extra leafy vegetables and, if desired, a separate protein-rich side.

Build a balanced filling

Quinoa: cook it according to its packet directions, then let it cool enough to mix without wilting the herbs and vegetables.

Chickpeas: rinse and drain canned chickpeas well so they add substance without bringing excess canning liquid into the salad. Cucumber, corn and radishes contribute contrasting crunch and sweetness.

Keep the dressing bright

Dressing: whisk the oil, vinegar and mustard before adding them to the filling so the mustard is evenly distributed. Lemon is added directly to the salad, bringing a second, fresher kind of acidity.

Herbs: dill and parsley give the mixture a fresh finish, while dried oregano or herbes de Provence seasons the dressing. Taste before adding extra salt, since the dressing already contains some.

Hollow tomatoes neatly

Cut: angle the knife around the top of each tomato to make an opening, taking care not to cut through the sides. A spoon is useful for removing the soft centre.

Season: lightly salt and pepper the inside before filling. Avoid scooping so deeply that the tomato walls become fragile.

Watch the texture

The finished filling should be moist and well coated, not swimming in dressing. Drain the chickpeas and keep the scooped tomato flesh out of the salad unless you deliberately want a juicier mixture.

Fill the tomatoes shortly before serving for the neatest presentation. The recipe gives no baking step, so serve them as assembled rather than placing them in the oven.

Serve and time the work

The quinoa can be cooked ahead and cooled, leaving the chopping, dressing and tomato preparation for closer to serving time. The total time is not specified, so allow for cooking and cooling the quinoa as well as assembling the tomatoes.

Serve one or two tomatoes per person, depending on their size, with a green salad or a simple soup. The remaining quinoa mixture can also be served alongside.

Recipe notes & tips

• Rinse the chickpeas thoroughly and drain them well before mixing.
• Dice the vegetables small so they distribute evenly through the filling.
• Let the cooked quinoa cool before combining it with the fresh herbs.
• Taste the dressed salad before adding extra salt.
• Use a spoon to remove the tomato centres without piercing the sides.
• Keep any unused filling chilled and serve it alongside the tomatoes.

Variations

• Add feta: crumble it into the filling for a salty, creamy note.
• Use mint: replace some of the dill or parsley with chopped fresh mint.
• Try another grain: use cooked bulgur instead of quinoa.
• Make it spicier: add a little finely chopped chilli to the salad.
• Add leafy greens: fold in a handful of chopped spinach just before serving.

Common mistakes to avoid

• Wet chickpeas: drain them well so they do not water down the filling.
• Hot quinoa: cool it before mixing to help keep the vegetables crisp.
• Over-scooping: leave the tomato walls intact so they can hold the filling.
• Too much salt: taste after dressing, then season gradually.
• Filling too early: assemble near serving time to keep the tomatoes firm.

How to store

Store leftover filling and hollowed tomatoes separately in covered containers in the fridge for up to 3 days. Fill the tomatoes shortly before serving; this dish is served cold or at room temperature and does not need reheating.

Frequently asked questions