When summer tomatoes are at their peak, grab a few juicy, ripe ones, scoop out the centers, and spoon in a savory filling. (For easy scooping, try a melon baller or grapefruit spoon.)

This Bulgur & Herb Stuffed Tomato is one of The Healthy Cook's favorites. Don’t be shy with the herbs. Try different combinations and—by all means—add more to suit your taste.

This recipe was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at healthycook@cspinet.org.

Time: 15 minutes
Serves: 4


  • 4 ripe but firm tomatoes
  • 2 Tbs. extra-virgin olive oil
  • 1 Tbs. fresh lemon juice
  • 1 scallion, minced
  • ½ tsp. kosher salt
  • 1½ cups cooked bulgur or other whole grain
  • ¼ cup chopped soft fresh herbs (parsley, mint, cilantro, basil, and/or chervil), more to taste
  • ¼ cup toasted walnuts, chopped


  1. Slice off the stem end of each tomato. Scoop out and chop the centers.
  2. In a medium bowl, whisk together the oil, juice, scallion, and salt. Toss with the bulgur, herbs, walnuts, and chopped tomato.
  3. Spoon the herbed bulgur into the tomato cups.

Nutrition Information

Per serving (1 stuffed tomato):

  • Calories: 190
  • Total fat: 12 g
  • Sat fat: 1.5 g
  • Carbs: 19 g
  • Fiber: 5 g
  • Total sugar: 4 g
  • Added sugar: 0 g
  • Protein: 4 g
  • Sodium: 250 mg

Photo: Kate Sherwood/CSPI.