Tomato

Tomato: Overview

Tomato (Solanum lycopersicum) is a juicy, red fruit that is commonly mistaken for a vegetable. Native to western South America, tomatoes are cultivated worldwide and are a staple in various cuisines. They can be eaten raw, cooked, or processed into sauces, pastes, and soups.

Health Benefits of Tomato

1. Rich in Nutrients: Tomatoes are a good source of vitamins A, C, K, and several B vitamins, along with minerals like potassium and folate.
2. High in Antioxidants: They contain lycopene, an antioxidant linked to many health benefits, including reduced risk of chronic diseases and improved heart health.
3. Heart Health: Lycopene may lower cholesterol levels and blood pressure, supporting cardiovascular health.
4. Anti-Inflammatory Properties: The antioxidants in tomatoes help reduce inflammation and may lower the risk of diseases associated with chronic inflammation.
5. Good for Skin: The high water content and vitamins help keep the skin hydrated and may protect against sun damage.
6. Supports Digestion: Tomatoes are a good source of dietary fiber, aiding in digestion and preventing constipation.
7. May Improve Eye Health: The presence of vitamins A and C, as well as antioxidants, supports eye health and may reduce the risk of age-related macular degeneration.
8. Weight Management: Low in calories but high in water content, tomatoes can aid in weight management by promoting fullness.

Nutritional Value of Tomato (per 100g approx.)

• Calories: 18 kcal
• Protein: 0.9 g
• Carbohydrates: 3.9 g
• Dietary Fiber: 1.2 g
• Sugars: 2.6 g
• Fats: 0.2 g
• Vitamins: Rich in Vitamin C, A, K, and folate
• Minerals: Contains potassium, manganese, and magnesium

How to Eat Tomato

Tomatoes can be eaten raw in salads, sandwiches, and salsas or cooked in various dishes like curries, sauces, and soups. They can also be roasted, grilled, or blended into smoothies. Tomatoes can be used fresh, canned, or dried, making them versatile in cooking.

5 Indian Recipes Using Tomato

1. Tomato Curry (Tamatar Curry)

Ingredients:

• 4 ripe tomatoes (chopped)
• 1 onion (finely chopped)
• 1 green chili (slit)
• 1 tsp ginger-garlic paste
• 1/2 tsp turmeric powder
• 1 tsp cumin seeds
• 1 tsp coriander powder
• 1 tsp garam masala
• Salt to taste
• 2 tbsp oil
• Fresh coriander leaves (for garnish)

Instructions:

1. Heat oil in a pan, add cumin seeds, and let them splutter.
2. Add chopped onions and green chili. Sauté until onions are translucent.
3. Add ginger-garlic paste and cook for a minute.
4. Add chopped tomatoes, turmeric powder, coriander powder, and salt. Cook until tomatoes are soft.
5. Stir in garam masala and cook for another 5 minutes.
6. Garnish with fresh coriander leaves and serve with rice or roti.

2. Tomato Rice (Tamatar Rice)

Ingredients:

• 2 cups cooked rice
• 3 ripe tomatoes (pureed)
• 1 onion (finely chopped)
• 1 green chili (chopped)
• 1 tsp ginger-garlic paste
• 1/2 tsp turmeric powder
• 1 tsp cumin seeds
• 2 tbsp oil
• Salt to taste
• Fresh coriander (for garnish)

Instructions:

1. Heat oil in a pan, add cumin seeds, and let them splutter.
2. Add chopped onions and green chili. Sauté until onions are golden brown.
3. Add ginger-garlic paste and cook for a minute.
4. Add tomato puree, turmeric powder, and salt. Cook until oil separates from the mixture.
5. Stir in the cooked rice and mix well.
6. Garnish with fresh coriander and serve hot.

3. Tomato Soup

Ingredients:

• 4 ripe tomatoes (chopped)
• 1 onion (chopped)
• 2 garlic cloves (minced)
• 1 carrot (chopped)
• 1 cup vegetable broth
• 1 tsp sugar
• 2 tbsp fresh cream (optional)
• Salt and pepper to taste
• 1 tbsp oil

Instructions:

1. Heat oil in a pot, add chopped onions and garlic. Sauté until translucent.
2. Add chopped tomatoes and carrots, and cook for about 5-7 minutes.
3. Add vegetable broth, sugar, salt, and pepper. Bring to a boil.
4. Reduce heat and let it simmer for 15 minutes.
5. Blend the soup until smooth. Return to heat and stir in fresh cream (if using).
6. Serve hot with bread.

4. Tomato Chutney

Ingredients:

• 3 ripe tomatoes (chopped)
• 1 onion (chopped)
• 2-3 green chilies
• 1 tsp mustard seeds
• 1 tbsp oil
• Salt to taste
• Fresh coriander (for garnish)

Instructions:

1. Heat oil in a pan, add mustard seeds, and let them splutter.
2. Add chopped onions and green chilies. Sauté until onions are soft.
3. Add chopped tomatoes and salt. Cook until tomatoes are mushy.
4. Blend the mixture to a smooth paste.
5. Serve as a side with dosa, idli, or rice.

5. Stuffed Tomatoes

Ingredients:

• 4 large tomatoes (tops cut off and insides scooped out)
• 1 cup cooked rice
• 1/2 cup mixed vegetables (carrot, peas, corn)
• 1/2 onion (finely chopped)
• 1 tsp cumin powder
• 1 tsp garam masala
• Salt to taste
• 2 tbsp oil

Instructions:

1. In a pan, heat oil and sauté chopped onions until golden.
2. Add mixed vegetables and sauté for a few minutes.
3. Stir in cooked rice, cumin powder, garam masala, and salt. Mix well.
4. Stuff the mixture into the hollowed-out tomatoes.
5. Place stuffed tomatoes in a baking dish and bake at 180°C (350°F) for 15-20 minutes.
6. Serve warm.

5 Non-Indian Recipes Using Tomato

1. Caprese Salad

Ingredients:

• 3 ripe tomatoes (sliced)
• 200g fresh mozzarella cheese (sliced)
• Fresh basil leaves
• Olive oil
• Balsamic vinegar
• Salt and pepper to taste

Instructions:

1. Alternate layers of tomato slices, mozzarella cheese, and basil leaves on a platter.
2. Drizzle with olive oil and balsamic vinegar.
3. Season with salt and pepper.
4. Serve immediately as a refreshing salad.

2. Spaghetti with Tomato Sauce

Ingredients:

• 400g spaghetti
• 4 ripe tomatoes (pureed)
• 2 garlic cloves (minced)
• 1 onion (chopped)
• 1 tsp sugar
• Olive oil
• Salt and pepper to taste
• Fresh basil for garnish

Instructions:

1. Cook spaghetti according to package instructions.
2. In a pan, heat olive oil, add chopped onions and garlic, and sauté until soft.
3. Add tomato puree, sugar, salt, and pepper. Simmer for 15 minutes.
4. Toss cooked spaghetti with the sauce.
5. Garnish with fresh basil before serving.

3. Tomato Bruschetta

Ingredients:

• 4 ripe tomatoes (diced)
• 1 clove garlic (minced)
• Fresh basil (chopped)
• Olive oil
• Balsamic vinegar
• Salt and pepper to taste
• Slices of toasted bread

Instructions:

1. In a bowl, combine diced tomatoes, garlic, basil, olive oil, balsamic vinegar, salt, and pepper.
2. Let the mixture sit for 10 minutes to meld the flavors.
3. Spoon the mixture onto toasted bread slices.
4. Serve as an appetizer or snack.

4. Tomato Salsa

Ingredients:

• 3 ripe tomatoes (diced)
• 1/2 onion (finely chopped)
• 1-2 jalapeños (finely chopped)
• 1/4 cup cilantro (chopped)
• 1 lime (juiced)
• Salt to taste

Instructions:

1. In a bowl, mix diced tomatoes, onion, jalapeños, cilantro, lime juice, and salt.
2. Allow to sit for 15 minutes to let flavors meld.
3. Serve with tortilla chips or as a topping for tacos.

5. Tomato Soup with Grilled Cheese

Ingredients:

• 4 ripe tomatoes (chopped)
• 1 onion (chopped)
• 2 cups vegetable broth
• 1/4 cup cream (optional)
• Salt and pepper to taste
• Slices of bread and cheese for grilled cheese

Instructions:

1. Sauté chopped onions in a pot until soft. Add chopped tomatoes and cook until they start to break down.
2. Add vegetable broth, salt, and pepper. Simmer for 20 minutes.
3. Blend the soup until smooth and stir in cream (if using).
4. For the grilled cheese, assemble cheese between two slices of bread and grill until golden brown on both sides.
5. Serve the tomato soup hot with grilled cheese on the side.

Tomatoes are not only delicious but also packed with nutrients and health benefits. They can be enjoyed in numerous ways, from simple salads to elaborate dishes, making them a versatile addition to any meal.