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

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)


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 appendix D 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.