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1 1/2 cups water
1 cup bulgur
8 large tomatoes
1 garlic clove, or 1 tsp bottled chopped garlic
1 onion
2 cups baby spinach
1/3 cup chopped fresh cilantro, or basil
vegetable oil
1 to 2 tbsp curry powder
1 cup plain yogurt, preferably light
540-mL can chickpeas, drained and rinsed
1 tsp salt
1/2 tsp granulated sugar
In a large saucepan, bring 1-1/2 cups (375 mL) water to a boil over high heat. Stir in bulgur. Boil 1 minute then remove from heat. Cover and let stand until most of water is absorbed, about 15 minutes. Then turn into a sieve and drain off excess water, if any. Place drained bulgur in a large bowl.
While bulgur is soaking, slice 1 inch (2.5 cm) from top of each tomato. Cut out and discard cores, then coarsely chop tops. Using a large spoon, scoop seeds and pulp from tomatoes and discard. Place tomatoes cut side down on paper towels to drain. Mince garlic. Coarsely chop onion, spinach and coriander.
Lightly coat a large frying pan with oil over medium heat. When hot, add garlic and onion. Stir often until onion starts to soften, 4 to 5 minutes. Sprinkle with curry powder. Stir constantly until fragrant, about 20 seconds. Add 1/3 cup (75 mL) water and chopped tomato tops. Stir occasionally, until softened, 6 to 7 minutes. Stir in yogurt, chickpeas, spinach, coriander, salt and sugar until evenly mixed. Scrape into bowl with bulgur and stir until evenly mixed.
Fill tomatoes with chickpea mixture, generously mounded on top. Place on a large platter. Top with dollops of yogurt, if you like. Serve right away or at room temperature. Great as an appetizer or side dish with grilled chicken or beef or as a vegetarian entree.
Calories 205, Protein 8.5g, Carbohydrates 37.9g, Fat 3.7g, Fibre 7g, Sodium 477mg.
These mini-salads are perfect for a buffet --nothing wilts them. Or keep it really simple and serve the salad with wedges of tomatoes. Keep leftovers in the fridge for 2 days.
Place unstuffed tomatoes cut side down on a large paper towel-lined plate and cover with plastic wrap. Refrigerate up to 1 day. Prepare chickpea mixture. Cover and refrigerate up to 1 day. Before filling tomatoes, taste and add more yogurt for moisture, if necessary.