Quinoa stuffed tomatoes with asparagus and feta

I'm always trying to come up with new, healthy things to eat for lunch. The main stipulations have to be
1. low in mess!
2. low in calories
3. it has to be quick

On the counter I had asparagus and tomatoes that both needed to be used sooner rather than later.

In the summer when my garden is producing tomatoes like they're going out of style I like to stuff them with day old bread and fresh herbs. Its a delightful side dish that compliments pretty much everything! Stuffed tomatoes are wonderful but I was out of bread and bread crumbs.

Being a Kitchen Witch I took a chance with my new BFF quinoa. So far the quinoa has not let me down, but would it be good as tomato stuffing? I didn't see why not! Asparagus, tomatoes, a touch of lemon and feta, well this was shaping up to be a lunch worth blogging about. Low in calories, check. Quick and not too much mess? Check. A new lunch time favorite, check!

Quinoa stuffed tomatoes with Asparagus
serves 2-4 (2 for lunch, 4 for a side dish)
1/4 c quinoa
1/2 c water or broth
1/3 red bell pepper
6 stalks asparagus cut into small rounds
2 plum tomatoes, halved
herbs - dry italian seasoning mix 1/2 t added to the quinoa water
1 clove garlic minced
1 T onion minced
1 t EVOO
1 t lemon juice and a bit of zest if you have it
S&P
2 T feta cheese

In a sauce pan heat the EVOO over medium high heat. Once oils hot add the diced peppers, onions and garlic. Cook about 5 min or until onions just start to brown on edges, add water, salt and quinoa, cover & reduce heat to low, cook 10 min. After 10 min add the asparagus, stir to incorporate, replace lid & allow to cook about 5 min longer or until all liquid is absorbed.

Halve the tomatoes across the length and scoop out the pulp. Lightly salt & pepper the tomato shells.

Spoon the quinoa veggie filling into the tomato halves. Top with feta cheese.
2 halves for a lunch serving, 1 half for a side dish



Nutrition Facts provided by SparkPeople recipe calculator
2 Servings (2 stuffed halves per serving)
Calories 157.7
Total Fat 5.6 g
Saturated Fat 1.5 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.0 g
Cholesterol 6.7 mg
Sodium 324.0 mg
Potassium 305.6 mg
Total Carbohydrate 22.8 g
Dietary Fiber 3.6 g
Sugars 1.5 g
Protein 5.9

Quinoa Pilaf

It's ironic that quinoa, the new uber hot gluten free grain, is actually an ancient grain that the Peruvians have been noshing on for over 6,000 years. Its chock full of nutritional goodness - its protein content is very high (12%–18%), contains a balanced set of essential amino acids for humans, making it an unusually complete protein source. It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest.

No wonder its gaining in popularity! Quinoa makes a great subsititue for rice or potatoes and it cooks in 15 minutes - perfect for today's busy lifestyles!

This was my first foray into the new and wonderful world of quinoa. I decided to make a quinoa pilaf, figuring that adding veggies wasn't a bad thing. Turns out adding the veggies was right on, it was delicious! What a simple way to get extra veggies into your family.

The grains are very small, my husband thought it was couscous at first, that's how small they are. The taste is similar to brown rice, slightly nutty, and very good. The little Witch saw the serving bowl on the table, she asked what it was. I told her it was bird seed and she gobbled it down. She even served herself seconds!!! Quinoa is definitely going to become a side dish staple around here.

Oh and one more thing, the 1 cup quinoa to 2 cups water makes a TON!!! For my family of 3 I'd cut it in half at least because we have a LOT left over.

Quinoa Pilaf
makes about 8 1/2 cup servings
1 cup quinoa (prewashed, most boxed quinoa are prewashed)
2 cups water
1 carrot, finely minced
2 green onions, sliced into very thin rounds
1/2 red bell pepper, finely minced
1 clove garlic, finely minced
about 1 t kosher salt, pepper
1 t evoo

Heat a sauce pan over medium high heat, add EVOO. Once its nice & hot add the veggies, sautee about 3 minutes, or until the veg just starts to soften and release some liquids.



Add the water and quinoa, bring to a boil. Reduce heat to medium low, cover and cook 15 minutes. Remove lid, fluff with a fork. If there's a lot of liquid left raise heat to medium high and allow it to cook out.



Nutrition Facts provided by SparkPeople Recipe Calculator
Amount Per Serving
Calories 97.8
Total Fat 2.0 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.4 g
Cholesterol 0.0 mg
Sodium 151.9 mg
Potassium 49.4 mg
Total Carbohydrate 17.1 g
Dietary Fiber 2.0 g
Sugars 1.9 g
Protein 3.2 g