Forbidden Rice and Bean Stuffed Tomatoes with Red Pepper Coulis
Prep time
Cook time
Total time
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Serves: 8
  • Cooking spray
  • ½ cup black rice
  • 1½ cups low-sodium chicken or vegetable broth
  • 8 large tomatoes
  • 1 jarred whole roasted red pepper, chopped (1/4 cup)
  • 1 tablespoon olive oil
  • 1 medium yellow onion, chopped
  • 1 clove garlic, minced
  • 1 cup of canned cannellini beans, rinsed and drained
  • 2 bay leaves
  • ¼ teaspoon salt
  • ⅛ teaspoon ground black pepper
  • For the coulis
  • 2 jarred whole roasted red peppers (6 ounces)
  • 2 tablespoons Dannon Light & Fit Plain or Vanilla Greek Nonfat yogurt
  • ⅛ teaspoon ground black pepper
  1. Preheat the oven to 350°F. Coat a baking sheet with cooking spray.
  2. In a medium pot, bring the broth to a boil. Stir in the black rice and reduce the heat to medium-low. Cover the pot and let the rice cook until it gets fluffy, about 35 minutes.
  3. While the rice is cooking, cut the top third off the tomatoes and set them aside. Using a spoon, remove the seeds and pulp from the center of the tomatoes. Set the tomato “bowls” aside. Dice the tomato tops and reserve 1 cup. Cover and store the remaining chopped tomato in the fridge for another time.
  4. Once the rice is cooked, heat the olive oil in a medium skillet over a medium flame. Add the onion and garlic and sauté until the onions are translucent, about 2 minutes. Add cannellini beans and bay leaves and stir until beans are warmed through, about 2 minutes. Add the cooked rice, chopped tomato tops, chopped roasted red peppers, salt, and black pepper; stir to combine. Cover the skillet and allow the flavors to combine, about 5 minutes. Remove the bay leaves from the rice and bean mixture.
  5. Spoon ½ cup of the black rice mixture into the hollow of each tomato. Place the tomatoes 2 inches apart on the prepared baking sheet. Bake until the tomatoes are slightly browned, about 30 minutes.
  6. To make the red pepper coulis, add the 2 red peppers, yogurt, and black pepper to a blender and blend until smooth.
  7. To serve, top stuffed tomato with2 tablespoons of the red pepper coulis.
Nutrition Information
Serving size: 1 tomato Calories: 127 Fat: 2g Saturated fat: 0g Trans fat: 0g Carbohydrates: 23g Sugar: 5g Sodium: 339mg Fiber: 5g Protein: 5g
Recipe by Toby Amidor Nutrition at