Tuna, Brown Rice & Chickpea Stuffed Tomatoes

Ingredients

• 4 large firm tomatoes
• 1 cup cooked brown rice
• 1 can (150 g) tuna in water, drained
• ½ cup cooked chickpeas, rinsed
• 2 Tbsp finely chopped fresh parsley
• 1 Tbsp finely chopped fresh basil
• 1 garlic clove, minced
• Zest of ½ lemon
• 2 Tbsp extra-virgin olive oil
• Salt and freshly ground black pepper
• Pinch of chili flakes (optional)

Instructions

1. Preheat oven to 180 °C (356 °F).
2. Slice off tops of the tomatoes and scoop out seeds and pulp; reserve pulp for another use. Lightly salt the insides and invert on a paper towel.
3. In a bowl, combine brown rice, tuna, chickpeas, parsley, basil, garlic, lemon zest and olive oil. Season with salt, pepper and chili flakes.
4. Spoon the mixture into the tomato shells, pressing gently to pack evenly.
5. Place stuffed tomatoes upright in a baking dish. Drizzle any remaining oil over tops.
6. Bake 20–25 minutes, until tomatoes are tender but still hold shape.
7. Let rest 5 minutes before serving.

Notes

• Slow-release carbohydrates from brown rice and chickpeas help maintain steady blood sugar.
• High protein from tuna and chickpeas promotes satiety without heaviness.
• Serve with a simple green salad dressed with lemon juice and olive oil.

Nutrition (per stuffed tomato, approx.)

• Calories: 250 kcal
• Carbs: 28 g
• Protein: 14 g
• Fat: 8 g
• Fiber: 4 g