Vegetarian Couscous-Stuffed Tomatoes


I love this dish because it looks so pretty and smells absolutely amazing. Nutty bulgur wheat, seasoned with herbs, and crunchy pine nuts.

Nutritional info
per serving

Calories 321
Fat 26g
Saturated fat 3g
Carbohydrates 22g
Sodium 1178mg
Fiber 6g
Protein 6g
Cholesterol 0mg

Vegetarian Couscous-Stuffed Tomatoes

4 tomatoes
Prep time: Cook time: Total time:


  • 1 cup bulgur wheat, grind #2, rinsed
  • 2 cups hot water
  • 4 TB. extra-virgin olive oil
  • 1 medium yellow onion, finely chopped
  • [1/2] cup pine nuts
  • 2 TB. fresh dill, chopped
  • 2 TB. fresh parsley, chopped
  • 1 tsp. seven spices
  • [1/2] tsp. ground nutmeg
  • 2 tsp. salt
  • 2 tsp. ground black pepper
  • [1/2] cup water


In a medium bowl, place bulgur wheat. Pour hot water over bulgur, and let sit for 20 minutes.

Cut off top quarter of tomatoes, and hollow out insides, removing ribs and seeds. Chop tomato tops.

In a small skillet over medium heat, heat 2 tablespoons extra-virgin olive oil. Add yellow onion and chopped tomatoes, and cook for 5 minutes.

Add pine nuts, and cook for 3 minutes.

Transfer onion mixture to the bowl with bulgur. Add dill, parsley, seven spices, nutmeg, 1 teaspoon salt, and 1 teaspoon black pepper, and mix well.

Preheat the oven to 400ºF.

Season inside of tomatoes with remaining 1 teaspoon salt and 1 teaspoon black pepper. Spoon bulgur mixture into tomatoes, filling them to the top.

Place tomatoes in a baking dish, and pour water into the dish, around tomatoes. Drizzle remaining [1/2] tablespoon extra-virgin olive oil over each tomato.

Cover the baking dish with aluminum foil, and bake for 30 minutes.

Serve warm with tzatziki sauce.

Healthy Hint
Bulgur wheat is a very easy wheat to prepare. It's also a great source of fiber and complex carbohydrates.

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