Of which 5 g sugars and 1.7 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Vitamin C (tomato) · Complete protein (quinoa) · Magnesium (quinoa)
Allergens none
Tomatoes stuffed with quinoa and herbs
A light dish that fills you up without weighing you down, ready in 40 minutes.
Ingredients
- 4 medium tomatoes, for stuffing (600 g / 1¼ lb)
- 1 cup cooked quinoa (185 g / 6½ oz)
- ½ finely chopped onion (75 g / 2¾ oz)
- 2 cloves garlic, minced (6 g)
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- ¼ cup chopped fresh basil (10 g)
- ¼ cup chopped fresh oregano (10 g)
- sea salt and black pepper, to taste
Method
- Wash the tomatoes, cut a lid off the top of each one and scoop out the pulp with a teaspoon. Chop the pulp and set it aside.
- In a skillet, heat half the olive oil over medium heat. Sauté the onion for 3–4 minutes until soft, add the garlic and the reserved tomato pulp and cook for another 5 minutes.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Vegan”. The English edition is coming soon.
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