I'm a Dietitian & These Are My Favorite Budget-Friendly Recipes Using Canned Tomatoes
They are a staple ingredient in my pantry.
Reviewed by Dietitian Maria Laura Haddad-Garcia
One thing you may not know about canned tomatoes is that they typically go from the field to the can in a matter of hours, meaning they are picked at their peak freshness and preserved for maximum flavor and nutrition. This is one of the reasons that canned tomatoes are my go-to unless tomatoes are in-season where I live, which is only a few months in the summertime. Not only are they delicious, but they’re also packed with nutrients like fiber, vitamin C, vitamin K, iron and the antioxidant lycopene, which helps keep your heart healthy.
Canned tomatoes are also incredibly versatile and lend themselves to everything from soups to casseroles to pastas. When I’m in a pinch for dinner, I know I usually have the ingredients for our Eggs in Tomato Sauce with Chickpeas & Spinach (I like the sub in frozen spinach, too). And this winter, our Spaghetti Squash Soup with Sausage has become a new staple in my house. Pro tip: I like to buy my canned tomatoes at Costco because they have a no-salt-added option that’s a fraction of the price of a traditional grocery store. I hope these recipes inspire you to stock up on (and use) more canned tomatoes, and for more budget-friendly cooking tips and recipes, check out Thrifty.
Eggs in Tomato Sauce with Chickpeas & Spinach
Simmer eggs in a rich tomatoey cream sauce studded with chickpeas and silky spinach for a super-fast vegetarian dinner. Serve with a piece of crusty bread to soak up the sauce. Be sure to use heavy cream; a lower-fat option might curdle when mixed with acidic tomatoes.
Spaghetti Squash Soup with Sausage
This easy soup is a great way to showcase the versatility of spaghetti squash. Sweet Italian sausage pairs well with the subtle sweetness of the squash. The broth that coats the thin strands of spaghetti squash is flavorful and light.
Easy Chicken Tikka Masala
This full-flavored, deeply spiced chicken tikka masala comes together in just 30 minutes. You'll want to add it to your weeknight dinner rotation ASAP.
Easy Chicken Enchilada Casserole
Casseroles make perfect meal-prep dinners, and this enchilada version is no exception. The whole casserole can be built and left to hang out in the refrigerator for up to three days—just bake it off on a busy night and you have a healthy, easy dinner on the table in no time. The quick homemade enchilada sauce in this recipe is great when you don't have any of the canned sauce on hand; just season crushed tomatoes with spices and salt for an instant enchilada sauce.
Chhole (Chickpea Curry)
This healthy Indian recipe is a flavorful chickpea curry that you can make in just 20 minutes. Also called chana masala, this dish is a comforting and delicious dinner.
One-Pot Beans & Rice with Corn & Salsa
This one-pot dinner is like a deconstructed burrito bowl--especially when topped with salsa, sliced avocado or a dollop of Greek yogurt for a cool, creamy accent. You can also enjoy it as a meal on its own, or as a vegetarian taco or burrito filling or a side dish on taco night.
One-Pot Pasta With Spinach & Tomatoes
This one-pot pasta dinner is simple, fresh, and healthy—what's not to love? Cooking the pasta right in the sauce saves time and cleanup while infusing the noodles with more flavor. This speedy recipe is also endlessly adaptable, and lends itself to plenty of easy ingredient swaps (make sure to check out the clever riffs below). Change up the spinach for any vegetables you have on hand such as sliced zucchini and mushrooms, or add leftover chicken or cooked and crumbled sausage. We've happily embraced whole-wheat spaghetti as a healthier alternative to white pasta; it works especially well in this one-pot application.
Cheesy Marinara Beans
This ooey-gooey dish has baked-pasta vibes but features protein-packed beans instead of noodles. Look for dried corona beans, a larger, creamy white bean, at natural-foods stores or online. Cannellini are a good substitute. Serve with a green salad and toasted baguette.
Easy Vegetarian Chili
Canned beans and tomatoes make this quick vegetarian chili recipe ready to go in just 30 minutes. Serve over rice or couscous, or with tortilla chips for added crunch, and add extra toppings as you see fit--sliced scallions, chopped fresh cilantro, diced avocado and sliced jalape?os are all tasty choices.
Lasagna Soup
This quick and healthy lasagna soup recipe has all the comforting flavors of classic lasagna with plenty of tomatoes, Italian turkey sausage and lasagna noodles broken into bite-size bits. A dollop of ricotta cheese mixed with mozzarella and Parmesan adds a creamy finishing touch. Serve the soup with a green salad and crusty bread to sop up what's left in the bowl for an easy healthy dinner that's ready in under 30 minutes.
Chickpea Dumplings in Curried Tomato Sauce
Inspired by a dish served in Pakistan, Afghanistan and India called "dharan ji kadhi," our rendition studs the tender chickpea-flour dumplings with chiles and greens. Serve with naan to sop up the sauce for a healthy vegetarian dinner with plenty of protein.
Clean-Out-the-Fridge Vegetable Stew
Full of flavor and plenty of veggies, this easy vegetable soup is a great way to clear out some space in your produce drawer. The recipe is flexible enough that you can make ingredient changes based on what you have on hand. You could also very easily make this a vegan stew by swapping out the butter for oil. Be sure to defrost the frozen items and drain off any liquid that accumulates during defrosting so you don't water down the stew. Because this recipe makes a large amount of stew, consider freezing half for later.
Slow-Cooker Arroz con Pollo (Chicken & Rice)
This one-pot chicken dinner, inspired by the traditional dish of Spain and Latin America, comes together easily in the slow cooker.
Tuscan White Bean Soup
A pound of dried beans is the inexpensive foundation for this simple, hearty meal. Serve it with slices of whole-wheat bread or a side salad for a complete and satisfying lunch or dinner.
Read the original article on Eating Well.
