Stuffed tomatoes with soy

Stuffed Tomatoes with Soy – A Healthy and Flavorful Delicacy

Looking for a recipe that combines health with flavor? Stuffed tomatoes with soy are the perfect choice! This dish is not only tasty but also packed with nutrients, making it ideal for fasting days or for those who want to reduce meat consumption. Additionally, it is a simple, quick, and very versatile recipe that will impress any guest!

Preparation Time: 15 minutes
Cooking Time: 30-35 minutes
Total: 45-50 minutes
Servings: 4

Ingredients

- 50 g soy granules
- 1 large carrot
- 1 medium onion
- 2 tablespoons tomato paste
- 6-7 large tomatoes (ideally ripe but not overly soft)
- 4-5 tablespoons olive oil (or another vegetable oil)
- Salt, to taste
- Pepper, to taste
- Dried thyme, to taste
- Sweet or hot paprika (optional, for extra flavor)
- Fresh parsley, for garnish
- Fresh or dried basil, for a Mediterranean taste

Brief History

Stuffed tomatoes have a long history, being a dish found in various forms in many culinary cultures. This soy recipe is a modern reinterpretation that brings an element of innovation and health. Soy granules are an excellent source of plant protein, and the combination with fresh vegetables makes this dish a nutritious choice.

Step-by-Step Preparation

Step 1: Preparing the Soy Granules

1. In a pot, bring 1 liter of water to a boil. Add salt, pepper, and thyme.
2. Add the soy granules to the boiling water and cook for 15 minutes. This step is essential for rehydrating the soy and allowing it to absorb the flavors.

Step 2: Cooking the Vegetables

3. While the soy is boiling, finely chop the onion and grate the carrot.
4. In a pan, heat 2 tablespoons of oil and 2 tablespoons of water. Add the chopped onion and grated carrot. Sauté the vegetables over medium heat for 5-7 minutes, stirring constantly, until they become slightly translucent.

Step 3: The Filling Mixture

5. Drain the soy granules and add them to the pan with the sautéed vegetables. Mix well.
6. Add the tomato paste and season with salt, pepper, and, if desired, a teaspoon of paprika. Let everything cook for 5-6 minutes, stirring constantly to prevent sticking.

Step 4: Preparing the Tomatoes

7. Cut the top off the tomatoes (like a lid) and carefully scoop out the insides with a spoon. Make sure not to damage the walls of the tomato so that you can fill them later.
8. Fill each tomato with the soy mixture, pressing gently to pack it well.

Step 5: Baking

9. Place the stuffed tomatoes in a heat-resistant dish. Drizzle them with 2-3 tablespoons of olive oil to give them a rich flavor and aid in baking.
10. Place the dish in the preheated oven at 180°C and bake for 30-35 minutes, until the tomatoes are soft and slightly browned.

Serving

Stuffed tomatoes with soy are served warm, garnished with chopped fresh parsley and, if desired, basil leaves for an extra flavor boost. They can be accompanied by a fresh green salad or a serving of basmati rice.

Practical Tips

- Choosing Tomatoes: Opt for well-ripened but firm tomatoes. Overly soft tomatoes will not hold the filling.
- Filling Variations: You can add sautéed mushrooms or black olives for a more complex flavor. Also, replace the tomato paste with pesto for a Mediterranean touch.
- Storage: These stuffed tomatoes keep well in the fridge for 2-3 days and can be reheated in the oven or microwave.

Nutritional Information

This recipe is an excellent source of plant protein, fiber, and essential vitamins due to the vegetables used. Each serving has about 200-250 calories, depending on the amount of oil used. It is a healthy choice, rich in nutrients, offering a low-calorie intake, making it ideal for weight loss diets or for maintaining a balanced diet.

Frequently Asked Questions

1. Can I use fresh soy instead of granules?
- Yes, but the cooking time and texture will be different. Make sure fresh soy is well cooked before filling the tomatoes.

2. Is this recipe vegan?
- Yes, this recipe is completely vegan, suitable for those following a diet free from animal products.

3. Can I freeze the stuffed tomatoes?
- While it is possible, it is recommended to consume them freshly cooked to maintain optimal texture and flavor.

Conclusion

Stuffed tomatoes with soy are more than just a dish; they are a culinary experience full of flavor, health, and creativity. Try this recipe at home and bring a splash of color and flavor to your menu! I encourage you to explore other stuffed vegetable recipes, such as stuffed peppers or zucchini, for a varied and delicious meal. Bon appétit!