Nutrition Facts
Pilaf-stuffed tomatoes
Amount Per Serving
Calories 441
Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 1g6%
Sodium 22mg1%
Potassium 908mg26%
Carbohydrates 81g27%
Fiber 6g25%
Sugar 14g16%
Protein 10g20%
Vitamin A 2532IU51%
Vitamin C 41mg50%
Calcium 72mg7%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
Pilaf-stuffed tomatoes
A healthy and colourful dish
Servings: 4
Calories: 441kcal
Equipment
- Frying pan
- Saucepan
- Roasting tray
Ingredients
- 50 g pine nuts
- 1 medium onion finely chopped
- 1/2 tsp allspice
- 35 g currants soaked
- 25 g fresh dill chopped
- 300 g wholegrain basmati rice
- 8 medium sized tomatoes
- Salt
Method
- Soak the basmati rice for at least 30 minutes, then rinse and drain.
- Preheat the oven to 180˚C/gas mark 4.
- Heat a frying pan over medium heat, add the pine nuts and toast until golden brown. Set aside.
- To make the pilaf, cook the chopped onion with a splash of water in a medium-sized pan over a medium heat until soft, adding a little more water if needed. Add the allspice, currants, toasted pine nuts, half the dill and a pinch of salt and gently mix. Add the basmati rice and stir well, then add 750ml of water. Bring to the boil, then reduce the heat and cook the rice for the time indicated on the packet.
- Meanwhile, cut the tops off the tomatoes and scoop out the seeds and core. Once the pilaf is cooked, fill the tomatoes with this rice mixture. Place the tomatoes on a baking tray and cook in the oven for 15–20 minutes.
- Scatter the remaining dill over the tomatoes to serve.
Nutrition
Calories: 441kcal | Carbohydrates: 81g | Protein: 10g | Fat: 10g | Saturated Fat: 1g | Sodium: 22mg | Potassium: 908mg | Fiber: 6g | Sugar: 14g | Vitamin A: 2532IU | Vitamin C: 41mg | Calcium: 72mg | Iron: 3mg