Turn a can of tomatoes into a flavorful dish with these canned tomato recipes from registered dietitians.
Get ready to celebrate a world of flavors with canned tomatoes! We are celebrating National Nutrition Month all month long, and this year’s theme is all about how you can appreciate flavors from cultures around the world. This is a tasty way to nourish ourselves and appreciate our diversity, as we are all unique with different bodies, goals, backgrounds and tastes! That’s why we asked some of our registered dietitian friends to share their best canned tomato recipes, as these nutrition professionals are the top in their class for providing healthful and delicious food that also celebrates culture.
We love using canned (and jarred tomatoes) as they provide a plethora of antioxidants (such as lycopene) that play an integral role in the reduction of certain types of diseases and cancers. In fact, numerous studies have linked lycopene consumption with prostate cancer protection. While lycopene is present in other fruits such as watermelon and pink grapefruit, tomatoes (which are the second most consumed vegetable second to potatoes in the U.S.), account for more than 85% of the lycopene in the American diet. Interestingly, cooked tomato products may hold particular significance, as the lycopene from cooked and processed tomatoes is more bioavailable than that of fresh tomatoes. Heating or processing breaks down the tomato cell matrix and promotes isomerization of lycopene from all-trans isomers to the more bioavailable form of cis-isomers. Research shows that single daily servings of processed tomato products produce significant increases of lycopene concentrations in blood and buccal mucosal cells in healthy adults.
So, what are you waiting for? Get ready to see how canned tomatoes can help you uncover a world of flavor with these recipes inspired by global cuisine.
20+ of the BEST canned tomato recipes for National Nutrition Month
Want to learn how do you make the best tikka masala sauce from scratch? Look no further! This vegan tikka masala recipe is loaded with plant-based ingredients and the perfect easy and healthy ethnic recipe to feed a crowd.
Do you love mushrooms? Then this is just the warming bowl of chili you’ll want to eat all winter long! Mushroom chili is heart healthy, high protein, vegan, and works for all your guests’ dietary needs. So delicious, too! Make a big pot of this meal prep friendly, low sodium chili today!
This is the best lasagna for kids! It's made with plenty of sauce, with cottage cheese instead of ricotta, and the spinach blends right in. Even kids who prefer not to eat anything 'green', will likely make an exception when they see this!
This recipe is all about insanely delicious Instant Pot Chicken Vindaloo made with chicken thighs and toasted spices. All the warm, smokey spices combine to create a silky smooth sauce packed full of flavor.
Vegetarian Pressure Cooker Minestrone Soup is a healthy recipe full of fiber, flavor and other good-for-you nutrition! Cozy up and enjoy a warm bowl on a chilly day.
The BEST no-boil lasanga recipe around. Made with tons of cheese, beef & sausage, plenty of tomatoes, and ricotta cheese all baked to perfection. Gluten-free instructions included.
This vegan white bean skillet recipe is one we make every week. With a combination of white beans, tomatoes, veggies and pizza spices, it’s earned its recognized name as Pizza Beans!
Vegetarian chili mac is a classic comfort food recipe that's made in one pot in just 30 minutes. This recipe is great for weeknight dinners and is super easy to make!
These vegetarian stuffed peppers are absolutely amazing and just may become one of your favorite meals to make! Colorful bell peppers stuffed with zucchini, onion, garlic, farro, beans, tomato, spices, and melted cheese, it's a meal that the whole family will love!
Make this 20 minute, pantry ingredient, one pot chicken parmesan pasta with crispy breadcrumbs instead of the traditional crispy, cheesy chicken parmesan. It's quicker, easier, and just as flavorful and cheesy.
One-pot Baked Greek Chicken Stew is bursting with flavor. Olives, tomatoes, capers, garlic, and beans make this easy chicken casserole one of my favorites!
This Beef & Quinoa chili makes a delicious and healthy one pot meal that can be made in less than 30 minutes. A perfect dinner recipe for busy weeknights!
This Instant Pot Chicken Stew will be a cool-weather staple. It’s packed with hearty vegetables, beans and lean protein making it a simple well-rounded meal.
A traditional Middle Eastern dish with a North African twist, this easy shakshuka with harissa (eggs baked in a spicy tomato stew) is a delicious savory dish to put on your Sunday brunch menu!
This fresh and tasty Spicy Fish Stew with Potatoes and Fennel is inspired by the classic Italian saute of fennel, garlic and crushed red pepper. Perfect year-round, I especially like it in the spring when the nights are still chilly but I’m craving lighter dishes.
Chunky tomato cabbage soup is the ultimate cozy comfort food. And this one is so simple to make, you’ll be enjoying it in no time! Cook up a batch and enjoy the leftovers for days. Or pop it in the freezer for some busy time.
For other delicious tomato-based recipes, check out some of our favorites:
Take a trip to Greece without ever leaving your kitchen! This recipe for Eggplant Moussaka is a popular Mediterranean dish that will have your taste buds singing its praises.
In the mood for comfort food? We’ve got you covered with this amazing recipe for Eggplant Moussaka! This traditional Greek casserole is made with eggplants, potatoes, a rich, tomatoey lamb mixture and topped off with a deliciously creamy sauce–in other words, pure food perfection at its finest.
While you can make this recipe any time of year, it’s especially delicious in the fall and winter months. It also has a high nutrition profile thanks to the canned tomato products used, as they provide a plethora of antioxidants (such as lycopene) that play an integral role in the reduction of certain types of diseases and cancers. In fact, numerous studies have linked lycopene consumption with prostate cancer protection. While lycopene is present in other fruits such as watermelon and pink grapefruit, tomatoes (which are the second most consumed vegetable second to potatoes in the U.S.), account for more than 85% of the lycopene in the American diet. Interestingly, cooked tomato products may hold particular significance, as the lycopene from cooked and processed tomatoes is more bioavailable than that of fresh tomatoes. Heating or processing breaks down the tomato cell matrix and promotes isomerization of lycopene from all-trans isomers to the more bioavailable form of cis-isomers. Research shows that single daily servings of processed tomato products produce significant increases of lycopene concentrations in blood and buccal mucosal cells in healthy adults.
So what are you waiting for? Whip up this Eggplant Moussaka for a comfort food delight that you won’t soon forget!
Eggplant Moussaka
Take a trip to Greece without ever leaving your kitchen! This recipe for Greek Moussaka is a popular, traditional Mediterranean dish that will have your taste buds singing its praises.
Prep Time50 minutes
Cook Time45 minutes
Total Time1 hour35 minutes
Ingredients
3 eggplants, cut into ½-inch slices
1 lb. russet potatoes
1 Tbsp. olive oil
1 onion, finely chopped
3 garlic cloves, minced
1 lb. ground lamb
5 Tbsp. tomato paste
1 (28 oz.) can whole peeled tomatoes
1 tsp. cumin seeds
1 sprig rosemary
½ tsp. cinnamon
3 Tbsp. unsalted butter
5 Tbsp. all purpose flour
3 cups whole milk
1 large egg
pinch of ground nutmeg
salt and pepper, to taste
vegetable oil, for frying
1 cup grated parmesan cheese
Instructions
Line your work surface with paper towels. Arrange the slices of eggplant on top of the paper towels. Sprinkle salt over the eggplant and let it sit for 20 minutes.
Place the potatoes into a pot filled with cold water. Bring the water to a boil and cook the potatoes for 15 minutes or until tender. Drain the potatoes and set them aside to cool. When the potatoes are cool enough to touch, slice them into ¼-½ inch thick slices.
Heat the olive oil in a large pan over medium high heat. Add in the lamb. Cook and crumble the lamb until it has browned and fully cooked. Then add in the onion and garlic. Sauté until the onions turn translucent and then mix in the tomato paste and whole tomatoes. Use a wooden spoon to crush and break apart the whole tomatoes. Stir in the cumin seeds, rosemary, cinnamon, and salt to taste. Reduce the heat to low so that the mixture is simmering. Simmer for about 50 minutes.
In the meantime, preheat the oven to 400˚F. Pat the salted eggplant dry with paper towels. Heat a few tablespoons of vegetable oil to a pan, enough to coat the bottom of it, over medium-high heat. Fry the eggplant slices on both sides until golden brown then transfer them to a plate lined with paper towels to drain.
Melt the butter in a sauce-pot over medium heat. Whisk in the flour and mix until it turns into a paste. Gradually pour in the milk while whisking constantly. Reduce the heat so that the sauce is simmering. Simmer for 3-4 minutes, while whisking constantly, until the sauce thickens. Remove the sauce-pot from the heat and mix in the egg, nutmeg, and salt and pepper to taste.
Spray a large cast iron with cooking spray. Arrange the sliced potatoes in an even layer on the bottom of the dish. Sprinkle lightly with salt. Then layer the eggplant slices on top. Spread the meat sauce evenly over the eggplant then sprinkle the parmesan on top. Finish with pouring the cream sauce over top. Bake it in the oven for 45 minutes until the top is set and golden brown. Enjoy!
For other delicious tomato-based recipes, check out some of our favorites:
Canned tomatoes are a staple in dietitian Kim Galeaz’s pantry. Here’s why she thinks that this staple is great for around-the-clock eating while being perfect for every occasion.
Can you guess what item in Kim Galeaz’s pantry is so versatile that it works for every around-the-clock eating occasion, from breakfast, lunch and dinner, to snack party-time?
Canned tomatoes and all their forms: Diced. Petite diced. Diced with chilies. Crushed. Whole. Sauce. Salsa. Pizza sauce.
Versatility is just part of the reason Kim’s pantry is filled with numerous canned tomato products. As a registered dietitian nutritionist, her goal is to create recipes that blend great taste with good nutrition while being budget-friendly and nutrient-rich. That goal is easily met with canned tomato products because they are extremely nutritious, affordable, tasty and best of all, available all year long.
Kim particularly loves that canned tomatoes are actually more fresh than fresh red tomatoes. Why? Because canned tomatoes are picked and packed at their peak, then make it in that can within HOURS. All the nutrients are retained, making canned tomatoes a nutritious choice for almost any meal.
What could be more comforting than dipping bread into a bubbling hot dish of savory Marinara sauce laden with melted cheese? We’re not really sure, which is why this recipe for Cheesy Pizza Dip should be on your appetizer rotation this month. While it tastes decadent, you can feel good about eating it knowing that it’s good for you too.
In the winter, canned tomatoes make the absolute best dips because they are picked at the peak of ripeness and their summer flavor is locked in. (In fact, this is a secret that tomato growers have long been using to impress their party guests.) When you slow roast those canned tomatoes you concentrate their flavor even more as they become gorgeously browned and caramelized in the oven. Here, those glorious tomatoes are jarred up into a flavorful marinara sauce that serves as a healthful base for a flavor-packed party appetizer your guests will love. Serve with toasted bread and enjoy! While this Cheesy Pizza Dip may look simple, it’s filled with irresistible flavor that everyone is sure to enjoy!
Get the full recipe for Cheesy Pizza Dip from Ellie Krieger, RDN.
Check out these other delicious recipes from Ellie:
You don’t have to break the budget to enjoy a healthful meal! Canned goods are making a comeback thanks to their versatility and affordability. From tomato products to chickpeas, give these tried and true pantry staples a fresh look.
Even for the most organized among us, it can feel like a overwhelming task to get any dinner on the table for the family during the week, let alone a healthy one. So, what’s the secret to making weeknight dinners a cinch? According to dietitian Ellie Krieger, three components are key: a well-stocked pantry, a little bit of planning, and not overthinking it.
With the right ingredients in your pantry and freezer, dinner is never as hard as it might seem. Ellie says that she always keeps canned goods (like tomatoes) in her pantry, since she says they are a busy home cook’s best friend. Not only do they make a great base for sauces, but they offer a powerful nutrition punch with their high lycopene content. She is also a big fan of beans (more specifically, white beans, pinto beans, chickpeas), as well as frozen seafood, as these high protein options can create endless delicious combinations in the kitchen.
Learn more about how Ellie keeps weeknight dinners healthy here.
For other pantry food inspiration, check out some of our favorite posts:
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