Prep Time:10 mins
Understanding food allergies and intolerances
Stuffed tomato with herb couscous
Cooking Time:30 mins
Serves:1 Adult
This tasty and nutritious lunch is great if you're in a hurry. In summer this dish is a perfect picnic basket filler or a great side if you're having a barbeque.
About this recipe
This recipe was developed by our safefood nutritionists
Ingredients
For the stuffed tomato
- 1 large beef tomato (150g / 5½oz.)
- ½ small onion, finely sliced
- 1 teaspoon of olive oil
- 3 tablespoons of frozen peas
- 1 handful of fresh parsley
- 30g / 1oz. of low-fat cheddar, grated
For the herb couscous
- 60g / 2oz. of couscous
- 1 small red pepper, deseeded and finely chopped
- 1 small courgette (50g / 2oz.), chopped finely
- 4 slices of cucumber
- 2 scallions, finely chopped
- Pinch of black pepper
Method
Stuffed tomato
- Preheat the oven to 200oC / Fan 180oC/ Gas mark 6.
- Wash and dry the tomato. Slice off the top and remove the core and seeds with a teaspoon.
- Heat the oil in a frying pan over a medium heat and when hot add the onion.
- Cook for 5 minutes until it softens, then add the peas and parsley, cooking for a further 2 minutes.
- Remove from the heat and once cooled, blend to a thick paste in a blender or food processor.
- Spoon the mixture into the tomato skins, top with the grated cheese, cover with tin foil and place in the oven for around 15 minutes.
Herb couscous
- Cook the couscous according to packet instructions, omitting any salt.
- When cooked, transfer to a bowl and mix in the prepared vegetables.
- Season with black pepper and leave to cool before serving.
What you will need
- Chopping board
- Chopping knife
- Frying pan
- Hand blender
- Mixing bowl
- Saucepan
- Wooden spoon
Serving suggestions
Serve with a mixed leaf salad. For a spicy alternative add some paprika or other spices of your choice to the couscous.
Any leftover couscous can be kept and eaten the following day.
