Tomatoes are one of the most versatile vegetables used in cooking. While fresh tomatoes have their place during their short seasonal periods, canned tomatoes are a staple that allow us to enjoy the flavor of tomatoes year-round. Canned tomatoes are nutritious, convenient and affordable. They can be used to create a wide variety of soups, sauces, stews and more. This article will explore the benefits of canned tomatoes and how to best utilize them in the kitchen.

Nutritional Value of Canned Tomatoes

Canned tomatoes are an excellent source of nutrients. Just one half cup of canned tomatoes contains around 25 calories but is loaded with vitamins and minerals. Some of the key nutrients found in canned tomatoes include:

- Vitamin C: One half cup contains around 26% of the recommended daily intake of vitamin C which is an antioxidant that supports immune health.

- Vitamin K: Important for blood clotting and bone health, canned tomatoes provide over 10% of the daily vitamin K needs.

- Potassium: High in potassium which is important for blood pressure control and heart health. Just half a cup contains over 500mg of potassium.

- Lycopene: Canned tomatoes are one of the best sources of the antioxidant lycopene which has been linked to reduced risk of heart disease and certain cancers. The canning process helps release more lycopene from the tomatoes.

Overall, while canned tomatoes may contain a small amount of sodium, they remain a nutritious addition to any diet when consumed in moderation. The vitamins, minerals and antioxidants in canned tomatoes make them a worthy addition to our pantries.

Versatility in the Kitchen

The versatility of canned tomatoes is what makes them so useful in cooking. They can be used to create various sauces, soups and more with little effort. Some ideas for using canned tomatoes include:

Pasta Sauces - With some homemade or store-bought sauce, fresh herbs and garlic, canned tomatoes are the backbone of countless delicious pasta sauces from arrabiata to marinara.

Chilis and Soups - Whether vegetarian or meat-based, most chilis and soups start with a base of canned crushed or diced tomatoes for flavor and nutrition.

Pizza Sauce - A simple pizza sauce can be made by blending or mashing canned tomatoes with seasonings like oregano and garlic.

Salsas and Tapenades - Diced or crushed tomatoes are a key ingredient in many fresh tomato or olive based salsas and tapenades.

Side Dishes - From creamed spinach with tomatoes to roasted vegetable medleys, canned diced or crushed tomatoes add bright flavor to side dishes.

The versatility of canned tomatoes means they can be used to create quick meals, be a base for countless recipes, or even eaten plain as a snack. Their long shelf life makes them one of the most useful pantry items.

Best Canned Tomato Options

While all canned tomatoes provide similar nutrition, the different varieties have unique uses in cooking. Here are the most common types of canned tomatoes and their best applications:

- Diced Tomatoes - Versatile small dice tomatoes are great for chilis, soups, stews where a more uniform texture is desired.

- Crushed Tomatoes - A slightly coarser texture, crushed tomatoes are best for thick sauces, soups or dishes where chunks are not desired.

- Tomato Sauce - A smooth and concentrated sauce, either plain or flavored, for use in baked dishes, on pizza or in quick-cooking weeknight meals.

- Tomato Puree - The smoothest texture, pureed tomatoes work well in long-cooked ragus and braised dishes where a thick, silky consistency is needed.

- Diced Tomatoes with Green Chilies - A flavorful option for tacos, nachos, southwest inspired dishes. The chilies provide heat.

- Fire Roasted Tomatoes - Roast flavor without the effort, fire roasted tomatoes infuse dishes with a deeper, smokier tomato taste.

By understanding which canned tomato variety is best suited to particular recipes, home cooks can get the best results.

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