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Rice and feta stuffed tomatoes

Serves: 4
Prep: 15
Cook: 60

    A classic combination of Greek style flavours high in fibre and protein and low in saturated fat. Great served on their own as a light meal or with your favourite green salad on the side.


    • 8 medium vine-ripened tomatoes
    • 1½ tbs olive oil
    • 1 red onion, finely chopped
    • 2 garlic cloves, crushed
    • ⅔ cup brown rice, cooked
    • ½ cup vegetable stock
    • ½ cup flat-leaf parsley leaves, roughly chopped
    • 2 tbs dill, chopped
    • 100g feta cheese reduced-fat, crumbled
    • rocket leaves and crusty wholegrain gluten free bread to serve
    • olive oil spray


    1. Preheat oven to 160ºC.
    2. Cut a 1cm thick slice off the stem-side of each tomato. Set tops aside. Using a tsp, scoop out tomato pulp including seeds (without damaging skin) into a bowl. Roughly chop pulp. Pat dry tomato cavities with paper towel.
    3. To make stuffing, heat oil in a frying pan over medium heat. Add onion and garlic and cook, stirring occasionally, for 3 minutes or until onion is soft. Add rice. Stir to coat in oil and cook, stirring constantly, for 2 minutes. Stir in tomato pulp and stock. Cover and simmer, stirring occasionally, over low heat for 25 minutes or until rice is almost tender.
    4. Remove from heat. Stir in parsley, dill and feta. Evenly spoon rice mixture into tomatoes. Top with tomato tops.
    5. Arrange tomatoes into a greased large baking dish. Spray with olive oil. Bake for 25-30 minutes until tomatoes are tender.
    6. Serve with rocket leaves and crusty wholegrain bread.


    • why not try adding 2 tbs of pine nuts to rice mixture before filling tomato shells.

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