Tomatoes are one of the most versatile ingredients in the culinary world. They can be roasted, diced, stewed, or eaten fresh. Tomatoes are a staple in many cuisines, including Italian, Mediterranean, and Mexican. They are also a great source of vitamins, minerals, and antioxidants. This article explores a variety of healthy and delicious tomato-based recipes, highlighting the nutritional benefits and versatility of this amazing fruit.
The Power of Lycopene
Before diving into the recipes, it's important to discuss lycopene. Lycopene is the antioxidant compound that gives tomatoes their vibrant red color. More importantly, it may help fight cancer. The American Cancer Society notes that cooking tomatoes can increase the body's absorption of lycopene. So, indulge in tomato-based dishes.
Stewed Tomato Recipes
Stewed tomatoes are a versatile base for many dishes.
Spicy Tomato Sauce
Stewed tomatoes can be used to create a spicy tomato sauce. Combine two cans of stewed tomatoes with olive oil, onion, garlic, and oregano. For an extra kick, add chili powder, cumin, cinnamon, cloves, and red pepper flakes. This sauce can be used on chili, pasta, or meats.
Turkey Sausage Pasta Toss
This recipe uses turkey sausage as a low-fat protein source. A stewed tomato base gives the pasta a hearty taste. Add reduced-fat pesto, fresh asparagus, or broccoli while the mixture cooks. Serve over cooked penne pasta.
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Mediterranean Fish Soup
This heart- and brain-healthy soup contains white fish and stewed tomatoes, with shrimp and chicken broth (both low-fat). Other ingredients include pastina, onion, garlic, fennel seeds, parsley, black pepper, and turmeric.
Tuscan Pasta
This dish includes stewed tomatoes, chicken, and beans. It also features mushrooms, bell peppers, celery, onions, garlic, and Italian seasoning.
Blackened Mahi Mahi with Mango Salsa
This award-winning dish combines blackened mahi mahi with a mango salsa. The salsa includes stewed tomatoes, lime, garlic, cumin, cilantro, oregano, ginger, paprika, salt, pepper, red pepper, mango, red onion, and jalapeño pepper.
Fresh Tomato Recipes
Fresh tomatoes offer a burst of flavor and are perfect for summer dishes.
Four-Ingredient Tomato Sauce
This simple tomato sauce is low in fat and calories and a great source of vitamin A, vitamin C, and potassium. It's a comforting and easy-to-make dish.
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Baked Tomatoes with Feta and Greens
Pairing tomatoes with fresh feta and mixed greens creates a light and flavorful dish. Baking these ingredients together results in a melt-in-your-mouth experience.
Open-Faced Roasted Tomato, Arugula, and Goat Cheese Sandwiches
This picnic-friendly dish uses fresh ingredients. It's light and makes for a great photo opportunity outdoors.
Tomato and Cantaloupe Salad with Jalapenos
This recipe combines tomatoes with cantaloupe, jalapenos, lime juice, and pumpkin seeds. It is loaded with flavor and has surprising twists.
Lentils and Roasted Curry Tomatoes
Spice things up with this recipe that combines curry powder and garlic to elevate ripe cherry tomatoes. This dish is also loaded with fiber.
Roasted Eggplant with Tomatoes
Tomatoes take a supporting role in this dish where eggplants are the main focus. They burst with flavor when roasted with garlic, extra-virgin olive oil, salt, and red pepper flakes.
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Stuffed Beefsteak Tomatoes with Farro
Use large beefsteak tomatoes for this recipe. You’ll use farro, zucchini, fresh basil, parsley, and Parmesan to create a stuffing that’s nutty, herby, and delicious.
Stewed Vegetables
Combine peppers, radishes, tomatoes, turnips, and carrots into one great dish that can be eaten on its own or as a spread.
Summer Salad
A bright, citrusy dish that’s light and flavorful. It features fresh tomatoes straight from the garden.
Summer Risotto
This risotto uses onion, garlic, wine, stock, rice, and fresh tomatoes. The richness of the fresh tomatoes is absorbed directly into the rice.
Green Tomato Chutney
This tangy condiment combines jalapenos, shallots, ginger, and green bell pepper. It can be used on sandwiches, wraps, or scrambled eggs.
Fried Green Tomatoes
Unripe green tomatoes are transformed into a crispy, tangy dish with a Cajun-spiced breading.
Authentic Italian Tomato Sauce
This sauce has a rich tangy flavor, subtle sweetness, and velvety texture. The secret is letting it slow cook so the flavors deepen and develop over time.
Savory Tomato Pie
Layer tomato slices, basil, and onion in a pre-baked pie shell, then top with a blend of mozzarella and cheddar cheese.
Tomato Bisque
This soup is thickened with whole wheat flour and flavored with half and half. Almond or oat milk can be swapped in for a vegan version.
Tomato Salad
Toss ripe tomatoes, thinly sliced onions, and fresh herbs in a simple oil and vinegar dressing. Add feta cheese or bocconcini for some creaminess.
Tomato Jam
This condiment is sweet, tangy, spicy, and sticky. It’s perfect for spreading on toast or serving with charcuterie.
Oven “Sun-Dried” Tomatoes
Slow-roast fresh tomatoes until they’re sweet and chewy, then store them in olive oil for extra flavor.
Cucumber Tomato Salad
Crisp cucumbers, juicy tomatoes, and slivers of red onion offer a wave of refreshing flavors, complimented by the tangy vinaigrette.
One-Pot Tomato Rice
This dish is spicy, aromatic, and tangy. Ripe tomatoes, spices, and herbs bring a bunch of flavor to the fragrant basmati rice.
Chinese Tomato Egg Stir-Fry
This combination of tangy tomatoes and fluffy scrambled eggs is seasoned with sesame oil and Shaoxing wine.
Homemade Tomato Juice
Simmer ripe garden tomatoes with celery and onion, then strain the mixture for a smooth finish.
Slow-Roasted Tomatoes
These tomatoes are chewy, tart, and rich in umami. The recipe only requires tomatoes, olive oil, and salt.
Mozzarella and Basil-Stuffed Tomatoes
These offer everything you love about margarita pizza with less bread.
French Tomato Tart
Layers of ripe tomatoes, fresh herbs, tangy Dijon mustard, and creamy goat cheese create a sensational bite.
Tomato Chutney
This is perfect for pairing with Indian cuisine or jazzing up a charcuterie board.
Okra and Tomatoes
This dish combines stewed tomatoes and okra with bacon, onion, and garlic.
Creamy Tomato Pasta
This features al dente bow-tie pasta enveloped in a creamy tomato sauce, with hints of onion and garlic for extra flavor.
Homemade Salsa
This blend of tomatoes, onion, cilantro, jalapeno, and garlic promises to enhance any Mexican-inspired meal.
Baked Feta Pasta
This combines tangy feta cheese with sweet cherry tomatoes, both baked to perfection.
Pickled Green Tomatoes
Transform a late harvest of green tomatoes into a tangy, briny condiment.
Skillet Tomato Chicken
This features juicy chicken, capers, and zesty garlic. The cherry tomatoes caramelize beautifully and add a touch of sweetness.
Bruschetta
This combination of zesty basil, fragrant olive oil, and juicy tomatoes enhances the grilled bread to perfection.
Homemade Marinara Sauce
This blend of fresh tomatoes, garlic, and herbs creates a chunky, savory sauce bursting with garden freshness.
Tomato and Cheese French Bread Pizza
Slice a baguette, smear a healthy dose of butter on top, then layer it with tomatoes, cheese, and spices.
Other Tomato-Based Recipes
Here are some additional recipes that showcase the versatility of tomatoes:
Gluten-Free Pasta Bake
This is gluten-free and nut-free with a dairy-free option.
Gnocchi with Tomato Sauce
This recipe includes cauliflower gnocchi tossed in a rich tomato sauce, vibrant spinach, and creamy ricotta cheese.
Dairy-Free Chicken Parm
This is a quick and easy weeknight meal made in 15 minutes or less.
Bruschetta Chicken Pizza
This is a quick and easy weeknight meal.
Moroccan Meatball Skillet
This can be served over rice, with pasta, with potatoes, or even on a sandwich.
Creamy Tomato and Spinach Pasta
This is made with 5 simple ingredients: pasta, veggies, tomato sauce, and milk.