Stuffed Tomatoes (Bhara Tamatar)

Tomatoes are a staple food for many nations and an integral part of various cuisines around the globe. They are used in pasta, pizza, ketchup, sauces, and soups. Sun-dried tomatoes and concentrated tomato paste have more Lycopene, so only a small amount is needed. Whole tomatoes taste delicious when stuffed with rice, peas, and potatoes and baked with a cheese topping. Stuffed tomato can be served as an appetizer or as a main dish, which draws attention to buffet tables.

Growing Tomatoes : Tomatoes need 6-8 hours of sun to bring out their flavors. To keep them off the ground you will need stakes, cage or trellis most plants. Decide on a support plan before planting and add them after. For a strong tomato plant bury 2/3 rds of the stem. Give each plant enough room to grow. They grow long roots ; hence it is important to water deeply. They absorb nutrients when the soil pH ranges from 6.2-6.8. Fertilize the soil with miracle grow and compost prior to planting.
https://bonnieplants.com/how-to-grow/growing-tomatoes/

Story: At a cooking competition held in the ladies club in Bangalore by the local Ketchup company for tomatoes, many dishes were presented in the form of salad (Pachadi), sauce(rasam), soup (rassa), and stew (korma) besides whole stuffed tomatoes (baked). This dish attracted the judge’s attention and the popular vote since it was a new concept of baking whole tomatoes and retaining their shape. 

Nutrition Facts of Tomato 100g raw (Lycopersicum Esculuntum)

Health Benefits of Tomato 

• Tomatoes Prevent Gallstones: Being a good source of vitamin C may help provide relief from Gallstones.
• Tomatoes provide Skincare: Daily consumption of tomatoes protects the skin against UV induced erythema. The topical application of tomato juice is known to cure sunburns.
•  Tomatoes aid in maintaining healthy teeth, bones, hair, and skin. They rank high in the preparation of anti-aging products. 
• An antiperspirant composition for the treatment of excessive sweating was patented recently by Dr. Audrey Kunin (certified dermatologist & chief creative office Dermadoctor Inc.)

Spice Power

• Cumin powder acts as an expectorant: loosening up accumulated phlegm in the respiratory tracts. The presence of caffeine ( stimulating agent) and aromatic oil make cumin an ideal decongestant for respiratory disorders like asthma and bronchitis.
• Curry powder: stimulates the immune system – Curcumin a vital part of curry powder causes a reduction in plaque that free radicals deposit in the neural pathways in the brain. It stimulates the immune system to eliminate the amino acids that make up the plaque, thus reducing cognitive decline and the risk of Alzheimer’s disease. Ongoing studies are currently comparing Alzheimer’s cases in India to the rest of the world where it is found to be lower.
• Ginger powder helps with weight loss: It has been used to slim down the waist by drinking ginger tea brewed with 1/2 tsp. ginger powder with 1 cup hot water that could kick start the metabolism, reduce fat deposition, and increase passive fat burning. 
• Garlic powder reduces cancer risk: a 2017 study has shown that garlic extract taken orally can help reduce the risk of cancer with minimal side effects. The bioactive compounds and antioxidants in it can help reduce oxidative stress throughout the body, relieve inflammation, and prevent cellular mutation, which can lead to cancer.
• Cilantro: Cilantro known as “Coriandrum Sativum” or (Chinese parsley) has a strong flavor with citrus overtones, and used in salads and curries in Indian cuisine. Its leaves are rich in minerals and nutrients; (potassium, calcium, zinc, magnesium, phosphorous), dietary fiber, and vitamin C, all of which can help reduce inflammation, boost bone health, strengthen the immune system, and regulate digestion.
• Parsley: Scientifically known as “Petroselinum crispum” is similar to cilantro leaves having a milder flavor. It contains high levels of Vitamin A, C, K, iron, Folate, flavonoid antioxidants, as well as volatile oil components such as Myristicin, Limonene, and Eugenol. Its powerful nutrient profile is very effective in reducing oxidative stress and chronic disease in the body. Regular use can help with regulating blood sugar levels, strengthening the immune system, and soothing arthritis pain.

Method  to Bake Stuffed Tomatoes

To prepare tomatoes 

• Slice top of tomatoes, gently scoop out the inside. Empty pulp into a bowl. Save the tops. 
• Apply a pinch of salt to each tomato on the inside, invert on a plate. Keep aside. (5 min.)

To prepare filling

• Microwave potatoes in their jackets in 2 cups water in a bowl. Peel and mash. (10 min.)
• Microwave frozen peas in a bowl with 1/2 tsp. salt. (3 min.)
• Microwave 1/2 cup rice in 1 cup water to make cooked rice. (12 min.)

For the stuffing 

• Peel and finely chop onion. (2 min.)
• Heat oil, add onion, sauté until translucent. Add spices and sauté.
• Add tomato pulp, rice, and vegetables. Stir to form a semi solid mixture. 
• Garnish with chopped cilantro / parsley leaves. Allow to cool. (5min.)
• Pat insides of the tomato shells dry using a paper towel. 
• Stuff each tomato with filling, sprinkle cheese and cover with saved tops. (3 min.)

Baking

• Place stuffed tomatoes in a circular/rectangular baking pan and bake at 350 F. (10 min.)

Serve stuffed tomatoes as an appetizer, a main dish or with vegetable cutlets or puffs.

_{TIPS
To save time leftover rice, peas and potatoes can be used as a filling
Puffed rice needs no cooking; only soaking and draining; then can be mixed with peas & potatoes
Beefsteak, Roma, or Campari tomatoes hold their shape well after baking
No carb stuffing: Substitute filling with quinoa, green beans, carrots, and peas 
Substitute non-dairy cheese for topping for vegans}