Gemista
Gemista is a beloved Greek summer dish featuring hollowed-out tomatoes (and often bell peppers) generously stuffed with a savory mixture of rice, fresh herbs like mint and parsley, onions, and sometimes pine nuts or currants. It's typically baked in a tomato-infused broth until tender and served warm or at room temperature, often with a side of feta cheese or crusty bread.
🍽️ Nutrition at a glance
This dish is primarily a source of complex carbohydrates from the rice and vegetables, with moderate plant-based protein and healthy fats if olive oil is used generously. A typical serving provides a good amount of dietary fiber, vitamins A and C from the tomatoes and peppers, and minerals like potassium, with a rough calorie range of 250-350 per stuffed tomato, depending on size and added oil.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 6 g |
| Carbs | 32 g |
| Fat | 8 g |
| Fiber | 5 g |
| Sugar | 10 g |
| Sodium | 480 mg |
| Potassium | 650 mg |
| Vitamin C | 25 mg |
| Vitamin A | 1200 IU |
| Iron | 2.5 mg |
| Calcium | 80 mg |
| Magnesium | 45 mg |
| Folate | 60 mcg |
| Vitamin K | 15 mcg |
Per 2 stuffed tomatoes (approx. 300 g) · estimated, varies by recipe
💡 What's interesting
Gemista is a quintessential example of Mediterranean 'waste-not' cooking, as it transforms vegetable scraps into a flavorful filling, and its communal preparation often makes it a centerpiece of family gatherings. Nutritionally, the lycopene from the baked tomatoes becomes more bioavailable, and the dish exemplifies the balanced, plant-forward approach central to the Greek diet.
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AI estimate may be inaccurate · Terms