Top Rated Middle EasternView Recipe
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Bulgar stuffed tomatoes
Middle Eastern cuisine - these tomatoes contain a delicious dried fruit and bulgar wheat stuffing flavoured with midl and aromatic spices and fresh mint.
What you need
- 4 beef tomatoes
- 50 g bulgar wheat
- 300 ml boiling vegetable stock
- 6 tsp olive oil
- 1 onion, peeled and finely chopped
- 2 cloves garlic, peeled and crushed
- 100 g button mushrooms, chopped
- 1 courgette, trimmed and diced
- 1-2 tsp ground cinnamon
- 1/2 tsp ground allspice
- 3 tsp tomato puree
- 50 g dried apricots, chopped
- 25 g sultanas
- 25 g currants
- 25 g chopped pistachio nuts
- 50 g pine nuts, toasted
- 6 tsp chopped fresh mint
- seasoning
Method
Preheat oven to 180°C.
Slice the tops off the tomatoes. Scoop out the seeds and some of the pulp and chop.
Place the bulgar wheat in a bowl. Pour over the stock. Cover. Leave to stand for 10 min.
Heat the oil in a pan. Fry the onion, garlic and mushrooms for 5 min. Stir in courgette and spices. Stir over the heat for 2 min. Add the tomato flesh and tomato puree. Cook until the tomato has broken down.
Mix in the bulgar wheat with the remaining ingredients and seasoning.
Use the mixture to stuff the tomatoes. Place close together in a small baking dish. Bake in the oven for 40 min or until tomatoes are tender.
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Preparation 15 minutes Cook 50 minutes Total 1 hour, 5 minutes -
Energy 332 kcal/serving Fat 6.23 g/serving Carbohydrates 149.84 g/serving Glycaemic Index 30 Glycaemic Load 11.57 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1391 | 476 | 10475 | 8350 |
| Energy (kcal) | 332 | 113 | 2500 | 2000 |
| Protein (g) | 10.3 | 3.54 | ||
| Carbohydrate (g) | 40.0 | 13.7 | 345 | 275 |
| Fat (g) | 18.2 | 6.23 | 95 | 70 |
| Fat (saturated) (g) | 2.52 | 0.86 | ||
| Fibre (g) | 8.20 | 2.81 | ||
| Sodium (mg) | 397 | 135 | ||
| Salt (equivalent) (g) | 0.99 | 0.34 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 172 | 59.0 | 800 |
| Vitamin B-12 (µg) | 0.01 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.44 | 0.15 | 2 |
| Vitamin C (mg) | 37.0 | 12.7 | 60 |
| Vitamin D (µg) | 25.3 | 8.67 | 266 |
| Vitamin E (mg) | 2.51 | 0.86 | 10 |
| Zinc (mg) | 1.67 | 0.57 | 15 |
| Calcium (mg) | 65.6 | 22.4 | 800 |
| Folate (mcg) | 55.1 | 18.9 | 200 |
| Iron (mg) | 4.12 | 1.41 | 14 |
| Magnesium (mg) | 106 | 36.4 | 300 |
| Niacin (mg) | 3.62 | 1.24 | 18 |
| Pantothenic acid (mg) | 0.98 | 0.34 | 6 |
| Riboflavin (mg) | 0.26 | 0.09 | 1.6 |
| Phosphorous (mg) | 256 | 87.8 | 800 |
| Thiamin (mg) | 0.36 | 0.12 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
- Vegan
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Peanut free
Shellfish free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning, fresh mint or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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