Tomatoes Image - BananaStock

Time: 70 minutes

Serves: 6


6 medium-large tomatoes
1/2 cup plain low-fat yogurt
Whole-wheat couscous stuffing helps deliver 4 grams of filling fiber per serving.
1 tablespoon harissa paste (available in the ethnic food aisle)
1 tablespoon olive oil
12 fresh basil leaves, chopped
2 shallots, minced
1/4 teaspoon salt
1/2 cup whole-wheat couscous


  1. Heat oven to 350 degrees F with rack in middle of oven. With a serrated knife, cut the top 10 percent off each tomato. With a spoon, scoop flesh from each tomato and reserve. Prop up tomato “shells” against one another in an oiled baking dish.
  2. Combine 2/3 cup reserved tomato flesh and juice with yogurt, harissa, oil, most of the chopped basil, shallots and ¼ teaspoon salt in a bowl. Add couscous, stir to combine and stuff each tomato with mixture.
  3. Bake for 50 to 60 minutes, until couscous is cooked and tomatoes start to wrinkle. Sprinkle with remaining basil and a little oil.

Nutrition Per Serving: 139 calories, 5 g protein, 23 g carbohydrates, 4 g fat, 1 g saturated fat, 1 mg cholesterol, 4 g fiber, 150 mg sodium

Recipes from Super Natural Every Day, by Heidi Swanson (10 Speed Press, 2011). Used with permission.

From our sister publication, Remedy, Summer 2011

Publication Review By: the Editorial Staff at

Published: 24 Jun 2011

Last Modified: 12 Jan 2015