SERVES 4 • PREP TIME: 10 MINUTES • COOK TIME: 20 MINUTES
LOW-CARB • LOW-FAT/LOW-CHOLESTEROL • LOW-SODIUM • VEGAN
5-INGREDIENT, 30 MINUTES OR LESS
These stuffed tomatoes are flavorful and savory with a mixture of toasted chickpeas and lightly caramelized zucchini and mushrooms. Tomatoes are a rich source of vitamin C, folate, and potassium. Potassium is especially vital for blood pressure control and has been shown to help reduce the risk of stroke and vascular diseases. Choose firm tomatoes so that they hold their form and are easily scoopable.
4 large, firm beefsteak tomatoes
Nonstick avocado oil cooking spray
2 teaspoons avocado oil
2 garlic cloves, minced
1½ cups diced zucchini
2 cups diced mushrooms
½ teaspoon freshly ground black pepper
2 cups low-sodium chickpeas, drained and rinsed
1
.
Set an oven rack 6 inches below the broiler. Preheat the oven to 400°F.
2
.
Cut ½ to 1 inch off the top of the tomatoes, removing the stems. With a spoon, gently scoop out the pulp, stopping about 1 inch from the bottoms. Save the tomato pulp. If the tomato is too firm, you can use a knife to score the pulp and it should easily come out. Spray an oven-safe dish with cooking spray (or
evenly grease with 1 teaspoon of avocado oil). Place the tomatoes in the dish and surround them with the tomato pulp.
3
.
In a medium skillet, heat the oil over medium heat and add the garlic. Sauté for about 1 minute until the garlic is sizzling. Add the zucchini, mushrooms, and pepper and cook on medium heat for 2 to 3 minutes until lightly browned and caramelized. Turn off the heat and mix the chickpeas into the skillet.
4
.
Fill each tomato with the mixture (about ¾ cup each). If there is extra mixture, place it in the dish with the pulp surrounding the tomatoes.
5
.
Cook in the oven for 10 minutes, then switch to broil and cook for 5 minutes more until the mixture is lightly browned and the tomato has slightly browned edges. Serve warm or store in an airtight container in the refrigerator for up to 4 days.
FLAVOR TIP:
In the last 5 minutes, add ¼ cup of part-skim mozzarella or nondairy cheese on top of each tomato for a crispy cheesy finish.
Per serving:
Calories: 187, Total fat: 5g, Saturated fat: 1g, Cholesterol: 0mg, Sodium: 21mg, Potassium: 801mg, Magnesium: 55mg, Carbohydrates: 29g, Sugars: 10g, Fiber: 8g, Protein: 9g, Added sugar: 0g, Vitamin K: 19mcg