These stuffed tomatoes are a healthy, Mediterranean-inspired recipe made with rice, chickpeas, and fresh herbs — perfect for a wholesome summer meal.

For more easy mediterranean recipes, check out our easy focaccia, falafel, lemon ricotta pasta, and lentil and rice mujadara.

Close-up of stuffed tomatoes with rice, chickpeas, and herbs, served warm on a white plate.
Stuffed Tomatoes (with Chickpeas and Spinach)

Wholesome Comfort, the Mediterranean Way

Stuffed tomatoes are one of those timeless Mediterranean dishes that feel both comforting and nourishing. My nonna Lidia would make these all the time in summer, stuffing juicy, sun-ripened tomatoes straight from her garden with a simple mix of rice, herbs, and pantry staples.

This version is our plant-based twist — a recipe Louise and I now make often when we want something wholesome, satisfying, and packed with flavor. These Italian stuffed tomatoes are fiber-rich, high in plant protein, and made with heart-healthy ingredients like chickpeas, olive oil, and spinach. They’re a beautiful way to enjoy summer produce and perfect as a light dinner or part of a mezze-style lunch.

Super close-up of a stuffed tomato served on a bed of Greek yogurt, with the top off to reveal a filling of rice, chickpeas, and herbs.

The filling is seasoned with warm spices and fresh parsley, turning simple ingredients into a vibrant, feel-good meal. Each tomato becomes a little edible bowl of goodness that’s both cozy and fresh.

Whether you’re looking for heart-healthy dinner ideas or a dish to wow guests, these stuffed tomatoes deliver. They’re easy to make, budget-friendly, and just happen to be naturally gluten-free. Serve them warm or at room temperature with a dollop of yogurt or tahini sauce for an extra-creamy contrast.

Ingredients

Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.

Raw ingredients for stuffed tomatoes, including vine tomatoes, rice, chickpeas, spinach, onion, garlic, olive oil, and fresh parsley.
  • Tomatoes: Pick vine tomatoes that are ripe but not excessively so. They should feel firm to the touch and preferably without bruises. These are perfect for baked stuffed tomatoes.
  • Olive oil: Used to fry the onion and the garlic. Substitute vegetable oil or avocado oil.
  • Onion & Garlic: Onion and garlic are essential for a tasty flavor base. We gently fry them in oil for a couple of minutes to develop depth.
  • Spices: You’ll love Mediterranean stuffed tomatoes seasoned with cumin, coriander, and red pepper flakes. Substitute dried oregano or Italian herbs if preferred.
  • Rice: We use long-grain white rice. You can use most rice varieties, including short-grain. White rice cooks faster, but quinoa is a good substitution for extra protein.
  • Chickpeas: Use canned or home-cooked chickpeas. They’re protein-rich and make this a hearty, plant-based summer meal. Substitute green or brown lentils, black beans, or pinto beans.
  • Spinach: Spinach, rice, and chickpeas are a flavorful trio. Substitute with chard or kale if needed.
  • Vegetable broth: Adds flavor and moisture, helping the rice cook evenly inside the tomatoes. Substitute water with extra seasoning if you don’t have broth.
  • Fresh herbs: We use parsley for freshness. Substitute with fresh basil, mint, or coriander for a different Mediterranean twist.
  • Salt & Pepper: We recommend sea salt or kosher salt and freshly ground black pepper. Adjust to taste.

How to make Stuffed Tomatoes

Step 1: Prepare the Tomatoes

Cut off the tops of the tomatoes and set them aside — you’ll use them as lids later. Scoop out the tomato flesh, juice, and seeds with a spoon and blend until smooth.

Sprinkle a pinch of salt inside the empty tomatoes, then place them upside down on a plate to drain.

Cutting the tops off vine tomatoes and scooping out the flesh and seeds with a spoon.

Step 2: Make the Filling

Preheat your oven to 350°F (180°C). In a large skillet, heat the olive oil over medium heat. Add the chopped onion and cook for 3 minutes, stirring often. Add the garlic, cumin, coriander, red pepper flakes, and rice. Cook for 1 more minute, stirring to coat the rice in the spices.

Pour in the blended tomato juice and vegetable broth. Add the drained chickpeas and spinach. Season with salt and black pepper. Let the filling simmer gently, stirring occasionally, for about 12 minutes or until the rice is al dente and most of the liquid is absorbed. Stir in the chopped parsley, then taste and adjust the seasoning.

Cooking the rice in a skillet for the filling of the tomatoes.

Step 3: Stuff and Bake the Tomatoes

Fill each tomato with the warm rice mixture, pressing it gently down with the back of a spoon. It’s okay if the rice mounds a little over the top.

Place the stuffed tomatoes in a baking dish and cover each one with its tomato top. Bake for 20 minutes at 350°F (180°C), or until the tomatoes are tender and the tops start to wrinkle.

Filling hollowed-out tomatoes with a warm rice and chickpea mixture using a spoon and baking them.

Step 4: How to serve them

Serve them on a large platter for a beautiful and rustic presentation — they make a stunning centerpiece for any meal.

These Mediterranean stuffed tomatoes are versatile: enjoy them as a light main dish, a hearty side, or an elegant starter.

For extra flavor and creaminess, we love pairing them with a dollop of Greek-style yogurt, creamy Labneh, or our tangy Yogurt Tahini Sauce. The contrast of warm, spiced rice and cool yogurt is simply irresistible.

Baked stuffed tomatoes fresh from the oven, served warm with herbs.

Tips

  • Choose the right tomatoes: Use medium to large vine tomatoes that are firm but ripe. Softer tomatoes can collapse while baking. This is key to getting that classic low calorie stuffed tomatoes look and texture.
  • Don’t over-scoop the tomatoes: Leave a thin layer of tomato flesh inside to help the shell hold its shape during baking and to keep all the flavor.
  • Season the tomato shells: A light sprinkle of salt inside the tomatoes adds flavor and helps draw out extra moisture before stuffing.
  • Cook the filling until nearly done: Simmer the rice filling until it’s almost fully cooked (al dente). It will finish cooking in the oven, absorbing more flavor without getting mushy.
  • Let them rest before serving: Stuffed tomatoes taste even better after sitting for 10–15 minutes. The filling settles and flavors come together beautifully — perfect for heart-healthy dinner ideas.
  • Serve with a creamy dip: A spoonful of yogurt or tahini sauce balances the acidity of the tomatoes and adds creaminess without extra saturated fat.
  • Make them ahead: This recipe is ideal for make-ahead vegetarian meals. Prepare the filling and stuff the tomatoes a few hours in advance or even the day before, then bake when ready to serve.
  • Use fresh herbs generously: Don’t skip the fresh parsley, basil, or mint — they brighten the dish and give it a fresh Mediterranean feel.

Frequently Asked Questions

Can I make them ahead of time?

Yes! You can prepare the filling and stuff the tomatoes a day in advance. Store them covered in the refrigerator, then bake just before serving. They’re perfect for meal prep or entertaining.

Do I need to cook the rice before stuffing the tomatoes?

Yes, but not all the way. We cook the rice in the pan with the tomato juice and chickpeas before going into the oven. Just make sure it’s al dente or slightly undercooked before stuffing, so it doesn’t overcook.

What’s the best type of tomatoes to use?

We recommend round, firm tomatoes like beefsteak or vine-ripened tomatoes. They hold their shape well and are traditional in Italian stuffed tomatoes.

Can I freeze stuffed tomatoes?

They’re best fresh, but you can freeze leftovers (my grandma did that all the time). The texture of the tomato will soften slightly when thawed, but the flavor remains delicious.

How do I keep the tomatoes from getting soggy?

Scoop out the tomato flesh carefully and let them drain upside down. Also, avoid overfilling with wet ingredients. This helps keep the skins firm while baking.

Can I make this recipe gluten-free?

Yes! The base recipe is naturally gluten-free. Just be sure any broth or additions are certified gluten-free.

More Easy Mediterranean Recipes

If you tried this stuffed tomatoes recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!

baked stuffed tomatoes arranged on a white platter for a healthy and plant-based Mediterranean recipe.

Stuffed Tomatoes

5 from 5 votes
These stuffed tomatoes are a healthy, Mediterranean-inspired recipe made with rice, chickpeas, and fresh herbs — perfect for a wholesome summer meal.
Prep Time: 20 minutes
Cook Time: 32 minutes
Total Time: 52 minutes
Servings: 12 tomatoes
Course: Appetizer, Main Course, Side dish
Cuisine: Mediterranean

Ingredients 

  • 12 vine tomatoes ripe but firm
  • 2 tablespoons olive oil
  • 1 onion chopped
  • 3 cloves garlic pressed
  • 1 teaspoon cumin ground
  • 1 teaspoon coriander ground
  • ¼ teaspoon red pepper flakes
  • 1 cup rice
  • 2 cups vegetable broth
  • 1 can (15-oz) chickpeas drained and rinsed
  • 2 handfuls spinach
  • 1 teaspoon salt + black pepper to taste
  • 1 handful parsley chopped

Instructions 

  • Prepare the Tomatoes: Cut off the tops and scoop out the flesh from 12 vine tomatoes.
    Blend the flesh until smooth. Salt the insides and let the tomatoes drain upside down.
    Cutting the tops off vine tomatoes and scooping out the flesh and seeds with a spoon.
  • Make the Filling: Sauté 1 onion (chopped) in 2 tablespoons olive oil, then add 3 cloves garlic (grated), 1 teaspoon cumin, 1 teaspoon coriander, ¼ teaspoon red pepper flakes, and 1 cup rice.
    Stir in blended tomato pulp, 2 cups vegetable broth, 1 can (15-oz) chickpeas, and 2 handfuls spinach, 1 teaspoon salt, and some black pepper.
    Simmer for 12 minutes until rice is al dente. Add 1 handful parsley and adjust seasoning.
    Cooking the rice in a skillet for the filling of the tomatoes.
  • Stuff and Bake: Fill the tomatoes with the rice mixture, pressing gently. Place in a baking dish, cover with tomato tops, and bake at 350°F (180°C) for 20 minutes.
    Filling hollowed-out tomatoes with a warm rice and chickpea mixture using a spoon and baking them.
  • Serve: Serve warm or at room temp, on a platter with yogurt, Labneh, or Yogurt Tahini Sauce. Perfect as a main, side, or starter.
    Baked stuffed tomatoes fresh from the oven, served warm with herbs.

Video

Stuffed Tomatoes (with Chickpeas and Spinach)

Notes

SUBSTITUTIONS
  • Tomatoes: Use ripe but firm vine tomatoes — no bruises. Perfect for baking.
  • Olive Oil: For sautéing; sub with vegetable or avocado oil.
  • Onion & Garlic: Sauté for a flavorful base. Don’t skip!
  • Spices: Try cumin, coriander, and red pepper flakes. Swap with oregano or Italian herbs.
  • Rice: Long-grain white is best. Quinoa works too for extra protein.
  • Chickpeas: Use canned or cooked. Swap with lentils or black beans.
  • Spinach: Adds flavor and nutrition. Sub with chard or kale.
  • Veggie Broth: Helps cook the rice with more flavor. Water works with extra seasoning.
  • Fresh Herbs: Parsley is great, or use basil, mint, or cilantro.
  • Salt & Pepper: Use sea salt or kosher salt and freshly ground pepper.
TIPS
  • Pick firm vine tomatoes: Ripe but not too soft — helps them hold shape while baking.
  • Don’t over-scoop: Leave a thin layer of flesh to keep flavor and structure.
  • Salt the shells: Adds flavor and pulls out moisture before stuffing.
  • Pre-cook the filling: Simmer rice until al dente — it finishes in the oven.
  • Let them rest: Flavors deepen after 10–15 mins of resting.
  • Add a creamy dip: Yogurt or tahini balances acidity and adds richness.
  • Make ahead: Stuff in advance, bake later — great for meal prep.
  • Use fresh herbs: Parsley, basil, or mint add bright, Mediterranean flavor.
STORAGE
Store leftover stuffed tomatoes in an airtight container in the fridge for up to 3 days, or freeze them for up to 2 months.

Nutrition

Serving: 1 of 12 tomatoes, Calories: 139kcal, Carbohydrates: 24g, Protein: 4g, Fat: 3g, Saturated Fat: 0.4g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 2g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 210mg, Potassium: 418mg, Dietary Fiber: 4g, Sugar: 5g, Vitamin A: 1542IU, Vitamin B6: 0.2mg, Vitamin C: 20mg, Vitamin E: 1mg, Vitamin K: 42µg, Calcium: 38mg, Folate: 66µg, Iron: 1mg, Manganese: 1mg, Magnesium: 33mg, Zinc: 1mg
Tried this recipe?Leave a comment below or mention @theplantbasedschool on Instagram. We love hearing from you ⭐️ 💚.


Nico and Louise in front of the Consolazione church in Todi

Hi! We are Nico & Louise

We’re here to share delicious, easy, and healthy plant-based recipes (vegetarian & vegan) 🌿✨.

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5 from 5 votes (4 ratings without comment)

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6 Comments

    1. Hi Sandy, no problem!

      Substitute green or brown lentils, black beans, or pinto beans for the chickpeas 🙂

      Happy cooking. Kindest, Louise

  1. 5 stars
    Thank you! This is an interesting variation of the stuffed tomatoes we cook in Greece. Stuffed tomatoes as well as stuffed zucchini, aubergines, bell peppers and even potatoes (!) are cooked with rice and mince or just rice. Some people stuff the vegetables with a traditional kind of pasta called trachanas, or with bulgur. You can cook them in the oven or in a pot on the stove. It is a classic and much favoured summer dish when tomatoes are “fresh”. Thank you for this lovely recipe. I will try it with bell peppers too because stuffed peppers are my super favourites! ♥️

    1. Thanks for your message, Liana. I love Greek stuffed veggies, I still remember their flavor after my last trip to Greece 🙂