Quinoa-Orzo Stuffed Tomatoes

Quinoa-Orzo Stuffed Tomatoes

I recently read that quinoa (keen-waa), soy and buckwheat are perfect proteins. Unlike some plant based proteins, quinoa, soy and buckwheat are complete in that they contain all 9 essential amino acids that the body cannot make on its own. These 9 essential amino acids are critical to tissue growth, nutrient absorption, immune function and energy production.

While I eat soy on a regular basis, I am embarrassed to say quinoa and buckwheat have never made it on my dinner plate – at least that I’m aware. Quinoa had my interest. In my research I found that it is a flowering plant in the amaranth family grown primarily for its edible seeds. It is high in protein, fiber, B vitamins and minerals which exceed that of many grains. Quinoa is actually considered one of the 12 ancient grains which means it has been grown the same way for thousands of years without being genetically modified.

Of the four main varieties of quinoa (white, black, tri-color and red) red is considered the healthiest due to having the highest level of antioxidants.

White, black, tri-color and red quinoa

Okay – so with all that said – I was itching to find a healthy recipe in which quinoa took center stage. I found a nice little recipe in the Fall 2022 edition of Forks over Knives for Quinoa-Orzo Stuffing and used it to make my remarkably delicious stuffed baked tomatoes.

Would you look at that!!!

Ingredients:

  • 1/2 cup finely chopped onions
  • 1/4 cup dried quinoa rinsed
  • 3 cloves finely minced garlic
  • 1/4 cup dry whole wheat orzo

Note: It is very important that quinoa is thoroughly rinsed. Rinsing removes the natural coating called saponin which can make it taste bitter or soapy.

My quinoa was bought bulk so rinsing was super essential. I am in mad rinse mode here! In my reading it is recommended to rinse packaged quinoa even if is says it was pre-rinsed.
Look at how dirty the rinse water got!
  • 5 beefsteak tomatoes
  • 1/2 cup scallions cut in small pieces (use the green ends)
  • 1/4 cup chopped fresh parsley
  • 1/2 lemon
  • Black pepper
  • Avocado slices
I did not scoop the entire tomato guts out. Just enough to get a decent amount of stuffing in. And … don’t throw out the guts. Use it in a smoothy or save it for homemade veggie broth. Tomatoes contain lycopene- one of the most potent antioxidants.

Directions:

  1. In a medium saucepan combine the onion, quinoa, garlic and 1 1/2 cup water. Bring to a boil then reduce heat. Cover and simmer for 10 minutes.
  2. Stir in the orzo. Cover and simmer for 7 or 8 minutes stirring occasionally until orzo is soft. If the mixture is too watery uncover the pan and cook 1 or 2 minutes longer until water is nearly gone. Remove from heat then cover and let stand for a few minutes.
  3. Add the scallions, parsley, black pepper, lemon juice and stir
  4. Scoop out the insides of the tomatoes and fill with the stuffing
  5. Bake at 400 degrees for 20 minutes
The quinoa-orzo stuffing tastes so nutty, creamy and simply satisfying
And then add the lemon, scallions, parsley and black pepper – and OMG!
An excellent side to accompany a chickpea wrap or vine tomato soup
Extra stuffing then you need? No problem. Spread it on the bottom of your parchment paper lined baking dish.

Author: DIANA ZATT

Hi everyone! It's no secret. I'm pretty addicted to eating clean and leading a healthy lifestyle. I am a registered nurse and chronic condition educator (diabetes, heart failure, hypertension, obesity & COPD). Nothing excites me more, personally and professionally, then helping others take control of their health. It really is a passion of mine. That's why I created this blog! When I am not in the kitchen creating healthy eats or digging through scientific literature, I enjoy hiking, biking, gardening and spending time with hubby Dennis. Oh and I am a mother to a loud mouthed parrot named Pickles, a 20 year old black cat named Charlie and about 50,000 honey bees.