Couscous Stuffed Tomatoes

This recipe was created by HSUS’s expert chefs and approved by HSUS’s team of registered dietitians. This recipe is perfect for college & university food service as well as healthcare institutions and hospitals.

Click here to view and print the PDF version of this recipe.

Servings: 8

Serving Size: 1/2 stuffed tomato

Ingredients

4 Tomatoes, Beefsteak, large, cut in half
3 tablespoons Olive oil, divided
2 cloves Garlic, minced
1 Shallot, minced
1 Carrot, ½ inch dice
1 cup Couscous, Pearl
2 cups Vegetable stock
¼ cup Cilantro, finely chopped
¼ cup Mint, finely chopped
1 each Zucchini, seeded, small dice
1 tablespoon Ras el Hanout Blend (Moroccan Spice) see recipe below
1 teaspoon Salt
½ teaspoon Black pepper

Preparation

1. Preheat oven to 350 degrees Fahrenheit.
2. Prep tomatoes: cut in half, and scoop out seeds and inside of tomato, drain, chop and set aside.
3. Use one tablespoon of olive oil to brush hollow tomatoes.
4. Heat the remaining two tablespoons of olive oil in a 4 qt. saucepan on medium to high heat.
5. Add garlic and shallot and cook for two minutes or until soft.
6. Add carrots and cook for three minutes more. Add couscous and toast two minutes.
7. Add vegetable stock. Bring to a boil. Reduce heat, cover and simmer until couscous is tender for 12-15 minutes.
8. Stir in cilantro, mint, Ras el Hanout, zucchini, salt, pepper and chopped tomato.
9. Spoon mixture into hollow tomatoes and bake for 20 minutes.
10. Serve warm.

Nutrition information

Calories: 186 Total Fat: 6g Saturated Fat: 1g Monounsaturated Fat: 4g Polyunsaturated Fat: 1g Trans Fat: 0g Cholesterol: 0mg Carbohydrate: 30g Fiber: 4g Total Sugar: 8g Protein: 6g Sodium: 498mg Vitamin A: 95μg Vitamin C: 19mg Calcium: 47mg Iron: 1mg Folate: 51μg

Ras el Hanout

This recipe was created by HSUS’s expert chefs and approved by HSUS’s team of registered dietitians. It was specifically designed for college & university food service.

Click here to view and print the PDF version of this recipe. 

Ingredients

2 teaspoons Ground ginger
2 teaspoons Ground cardamom
2 teaspoons Ground mace
1 teaspoon Ground cinnamon
1 teaspoon Allspice
1 teaspoon Ground coriander seeds
1 teaspoon Ground nutmeg
1 teaspoon Turmeric
½ teaspoon Ground black pepper
½ teaspoon Ground white pepper
½ teaspoon Cayenne
½ teaspoon Ground anise
1/8 teaspoon Ground cloves

Preparation

1. Blend