Moroccan rice-stuffed tomatoes recipe

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Mouth-watering Moroccan rice-stuffed tomatoes make a healthy vegetarian option for lunch or dinner and works out as 1 of your 5-a-day

  • Vegan
  • Vegetarian
  • healthy
Serves4
SkillEasy
Preparation Time10 mins
Cooking Time25 mins
Total Time35 mins
Cost RangeCheap
Nutrition Per PortionRDA
Calories211 Kcal11%
Fat9 g13%
Saturated Fat1 g5%

These Moroccan rice-stuffed tomatoes are so easy to make, and packed with the flavours of the souk.

Stuffed tomatoes are such a pleasing dish. They are neatly proportioned, and presented in their own little bright red serving bowl, which you then eat in its entirety. The big beef tomatoes we've use here make a perfect light meal, that comes in at only 211 calories each. Alternatively you can serve them as a side dish to a simply cooked fillet of fish or pork chops. The secret to the sweet and spicy Moroccan flavour is the ras el hanout. It's a North African spice mix that literally means 'top of the shop'. Traditionally, it was a mix of the best spices a seller had available, though nowadays it's easily available in supermarkets. Find it in the spice aisle.

Ingredients

  • 4 large beef tomatoes
  • 1 tbsp olive oil
  • 1 courgette, coarsely grated
  • 2 tbsp pine nuts
  • 1 red onion, peeled and finely chopped
  • 2 tsp ras el hanout spice mix
  • 6 dried apricots, finely chopped
  • 250g pack cooked rice (flavoured, if liked)
  • Few sprigs fresh mint, chopped

WEIGHT CONVERTER

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Method

  1. Heat oven to 200ºC/400ºF/Gas 6. Slice the top off each tomato and use a teaspoon to scoop out flesh. Roughly chop the flesh from 2 tomatoes; discard rest.
  2. Heat oil in a frying pan. Add courgette, pine nuts, onion, ras el hanout and apricots, cook for 5 mins. Stir in reserved tomato flesh, cook for 1 min.
  3. Add rice and mint to pan. Stir, spoon into tomatoes. Top with lids and bake for 15-20 mins.

Top tips for making Moroccan rice-stuffed tomatoes

If you enjoy the stuffing used in these tomatoes, try it in other vegetables as well. Peppers are an obvious choice, but you can also use it in butternut squash (score and pre-roast the butternut squash first with a little olive oil) or aubergines (pre-roast them then scoop out some of the flesh to add to the rice).

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Octavia Lillywhite
Octavia Lillywhite

Octavia Lillywhite is an award-winning food and lifestyle journalist with over 15 years of experience. With a passion for creating beautiful, tasty family meals that don’t use hundreds of ingredients or anything you have to source from obscure websites, she’s a champion of local and seasonal foods, using up leftovers and composting, which, she maintains, is probably the most important thing we all can do to protect the environment.