These low FODMAP stuffed tomatoes with herbed grains are perfect as a side dish or a light meal. A vegan, colorful recipe with different combinations, that is quickly assembled, baked and ready without effort. Besides their fresh, sweet taste, these beautiful stuffed tomatoes will also look great on your table!
As you can see in the picture I chose for my latest eBook (in Portuguese), tomatoes are definitely one of my favorite ingredients. You can find the list of my recipes with tomato here. A fruit for some, a vegetable for others, the common tomato is versatile, fresh and low FODMAP! Please note that roma and cherry varieties should be limited to 2,64oz | 75g per meal.
One of the thousand ways of using tomatoes is as a container, enclosing some basic ingredients. When cooked in the oven, the moisture in the tomato flesh concentrates the flavour of the stuffing. You end up with a dish which is sweet, yet savoury and so yummy!!
Why should I try these low FODMAP stuffed tomatoes?
The classic combination of cooked rice + minced meat is quite ok but it requires double cooking. If you don’t happen to have leftover rice or bolognese, you’ll have to cook them. What if you have this urge to eat a fresh, easy meal that you can quickly put together? For this recipe you just fill tomatoes with herbed raw grains and bake them in the oven. No previous cooking needed, just a bit of chopping. And if you’re missing any ingredient of this recipe, you can easily swap with other options. Check below!
- Veggies: common tomatoes OR red bell peppers OR eggplant (check recipe notes for instructions and low FODMAP serving sizes).
- Herbs: chives+oregano OR basil+mint OR parsley+thyme
- Grain: millet OR quinoa OR gluten free corn couscous
- Optional toppings (I prefer without but you can add if you like): gluten free breadcrumbs OR low FODMAP grated cheese like cheddar or mozzarella.
As you can seen, this is a versatily, easy to assembly 4-ingredient recipe that will likely be added to your family’s favorite side dishes. Here at home we normally serve them with grilled fish but it also pairs well with barbecued meat and even solo for a light vegetarian meal. And if you like the recipe, I would love to read your comments below.
Low FODMAP Stuffed Tomatoes
- 6 tomatoes common
- 12 tbsp millet uncooked
- 6 tbsp chives fresh
- 6 tsp oregano dried
- Pinch of salt
- Drizzle of olive oil
- Preheat the oven to 400°F | 200°C.
- Cut the top off each tomato to form a lid and gently scoop out the central pulp and seeds with a spoon or a small knife. Chop the pulp with seeds and mix with the uncooked millet, chives, oregano and salt to taste.
- Refill the tomatoes and transfer to an ovenproof dish that will just hold them. Sprinkle with olive oil. Return the lids and bake in the pre-heated oven for 45 minutes.
Tips for different combinations
- Veggies, 2 options:
- red bell peppers You can stuff 3 red bell peppers. Cut bell peppers in half, take off the seeds and fill with one or two tomatoes (chopped in little squares) and the rest of the ingredients mentioned above.
- eggplants You can stuff 3 eggplants. Just be careful not to eat more than 2,540z | 75g of eggplant per meal. For the filling, use one or two tomatoes chopped in little squares and the ingredients mentioned above. Before adding the filling, cut the eggplant in half and make several cuts on the flesh with a sharp knife. This way it will cook better.
- Herbs: basil+mint OR parsley+thyme. If you don't have fresh herbs, you can combine one fresh herb with one dried.
- Grain: quinoa OR gluten free corn couscous. Raw quinoa or corn couscous are great options for stuffing. They will both taste amazing and easily cook inside the tomatoes.
- Optional toppings (I prefer without but you can add if you prefer): gluten free breadcrumbs OR low FODMAP grated cheese like cheddar or mozzarella. If you choose to add toppings, don't put the tomato lid after filling.