Stuffed tomatoes (Bharwa tamatar)
Also called: bharwa tamatar, stuffed tamatar, tamatar bharwa, bharwan tamatar, stuffed tomato, tamatar ka bharwan, tomato bharwa, bharwa tomato
Bharwa tamatar is that lovely desi-style stuffed tomato dish you often see at home lunches or in a thali with roti and sabzi. Soft, tangy tomatoes are filled with a spiced mix of peas, paneer, potato and carrots, so every bite feels a little sweet, a little savoury, and very comforting.
Per 1 tomato (130g)
Nutrition Facts
| Nutrient | Per tomato (130g) | Per 100g |
|---|---|---|
| Calories | 121.3 kcal | 93.3 kcal |
| Protein | 4.3g | 3.3g |
| Carbohydrates | 8.1g | 6.2g |
| Fat | 7.9g | 6.1g |
| Fiber | 2.9g | 2.2g |
| Sugar | 3.5g | 2.7g |
| Micronutrients (per 100g) | ||
| Sodium | 165.85 mg | |
| Calcium | 59.16 mg | |
| Iron | 0.62 mg | |
| Vitamin C | 28.23 mg | |
| Folate | 37.42 µg | |
What Goes Into It
Per serving (1 tomato)
gastroenterology Gut Health Insight
Stuffed tomatoes bring a nice mix for your gut because the tomato skin and veggie stuffing give you fibre, while peas, carrot and onion add a bit more bulk to keep digestion moving. The tomato itself also gives vitamin C, which supports iron absorption from the paneer and veggies, and the spices like garam masala and chilli can help stimulate appetite and digestion in small amounts. One practical tip: serve it with a fresh roti and a bowl of curd if you want a more balanced, gut-friendly plate, since the curd adds a cooling probiotic side to the warmth of the stuffing.
Frequently Asked Questions
Is bharwa tamatar healthy?
Yes, it can be a pretty balanced sabzi. One serving has about 121 calories, 4.3g protein, 8.1g carbs, 7.9g fat and 2.9g fibre, so it is richer than a plain tomato dish. The paneer and peas add protein, while the tomato, carrot and onion bring fibre and micronutrients.
How many calories are in 1 stuffed tomato?
One serving, which is 1 tomato or about 130g, has around 121.3 calories. If the stuffing has extra oil or ghee, the calories can go up quickly, so home-style versions may vary a bit.
Can diabetics eat stuffed tomatoes?
Yes, in a sensible portion. It has only about 8.1g carbs per serving and 2.9g fibre, which is helpful, but the potato in the stuffing can raise the glycemic load a bit. Pair it with roti or dal, and keep the portion to one tomato for a better blood sugar-friendly meal.
Is bharwa tamatar good for weight loss?
It can fit into weight loss meals because one serving is only about 121 calories and gives decent satiety from fibre and paneer. Just watch the fat from the stuffing and cooking oil, since the dish already has about 7.9g fat per serving.
From the Shellel Blog
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.