Did you know that a can of tomatoes gets dinner on the table? Read on to learn more about how canned tomatoes are a convenient, nutritious, and easy way to incorporate lycopene into your weekly menu.
We often hear that “fresh is best,” but did you know that canned options are not only convenient, but also offer similar health benefits as fresh fruits and vegetables? While there are hundreds of varieties of canned foods available, today I’d like to applaud canned tomatoes for their versatility. A simple can of tomatoes can help provide you with all the inspiration you need to get a delicious, healthy meal on the dinner table in minutes. Some of my favorite tomato-rich dishes include soups, stews, casseroles, and pasta dishes.
While canned products often have the reputation of being high in sodium, consumers today are offered a variety of low-sodium options, such as reduced sodium canned tomatoes, marinara sauce, tomato sauce, salsa, and tomato soup. So you don’t have to worry about upping your salt intake when you feature tomato-centric dishes on your menu.
Tomato products are also packed in nutrients, such as fiber, potassium and vitamin C. Research also shows that when tomatoes are heated—as they are in canned and processed tomatoes—the powerful antioxidant lycopene is more bioavailable in the body.
You can stock up on tomato products—canned tomatoes, pasta sauce, tomato paste, salsa, tomato juice, tomato soup—to kickstart your meal because they have a long shelf life. Canned tomatoes are also versatile since they fit well in a variety of delicious, ethnic recipes. If you aren’t already incorporating canned tomatoes into your recipes, it’s time to get started with three of my favorite plant-powered recipes.
3 Vegan Recipes Featuring Canned Tomatoes
Nothing soothes the soul more than a bowl of classic tomato soup. And it’s even better when you make it yourself, such as in this plant-based, vegan recipe
This Curried Leek Vegetable Soup is light enough to be a great accompaniment for a meal year round.
This Chipotle Tomato Rice Power Bowl calls upon a great foundation of zesty tomato rice, then builds upon it with Latin-inspired toppings, such as greens, black beans, corn, avocados, pumpkin seeds, and tomatoes.
Blog written by Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian