The #1 Underrated Canned Food You Should Be Buying, According to a Food Writer

Packed with nutrients and flavor, this affordable canned food is a culinary cornerstone for busy cooks. Here's why it deserves a spot in your cart.

Reviewed by Dietitian Emily Lachtrupp, M.S., RDReviewed by Dietitian Emily Lachtrupp, M.S., RD

We've long known that a well-stocked pantry is essential to effortless meal preparation, but we experienced it put to the test and practically reinforced during the pandemic. Never had I been more attuned to what I was stocking in my kitchen. Now, that way of living has become the norm. And why not? Versatile staples like beans, canned vegetables, tinned fish, pasta, rice and more can be quickly transformed on a hectic weeknight into a satisfying meal, form the backbone of culinary adventure or save the day when unexpected guests drop by. A thoughtfully curated pantry isn't just about convenience, though; it's also about unlocking creativity and expanding your culinary horizons without always relying on fresh ingredients. Among the myriad shelf-stable gems that fill my pantry, one item has earned its place as the cornerstone of countless meals. I'm talking, of course, about canned tomatoes. These unassuming tins might not look like much, but they're the building blocks of some of the most satisfying dishes in my repertoire. Here's why they deserve a top spot on your grocery list.

Fresh Flavor, Year-Round

Unless you're blessed with an abundant vegetable garden or live somewhere with an endless summer, finding perfectly ripe, juicy tomatoes can be a challenge for much of the year. Up in Canada, where I'm from, that's most of the time! And that's where canned tomatoes genuinely shine. Like other canned and frozen produce, they're picked at peak ripeness and processed within hours, locking in that sun-kissed sweetness and bright acidity we crave in classic dishes like the perfect marinara, a fortifying chili and a veggie-packed minestrone. I love how canned tomatoes bring a hint of summer to my cooking, no matter the season. Whether I'm throwing together a quick pasta sauce on a frigid January night or simmering a hearty stew on a crisp fall evening, they deliver consistent flavor, brightness and acidity that elevates every dish.

Related: How to Choose the Healthiest Canned Fruits and Vegetables, According to a Dietitian

Different Styles

One thing I appreciate most about canned tomatoes is the variety of textures available, from whole or diced to crushed or pureed. Each type lends itself well to different dishes. Whole tomatoes are my go-to for rustic sauces; I love crushing them by hand for a textured finish that's great with meatballs. This is also a fun, kid-friendly job! I often reach for diced tomatoes to add dimension and a bit of chew to dishes like soups and chilis, while crushed or pureed versions make a smooth base for quick sauces or braising liquids. Then, there are also the specialty tomatoes. For example, smoky fire-roasted tomatoes, tomatoes seasoned with chiles or Italian spices, small tins of plump, round cherry tomatoes and everyone's favorite, San Marzanos—all of which have their rightful time and place in the kitchen.

Related: That Can of San Marzano Tomatoes Might Be Fake—Here's How to Spot the Real Deal

Convenience

I'd be remiss not to talk about the (obvious) convenience factor. There's no washing, chopping or seeds to scoop out. A can of tomatoes is a time-saver that doesn't compromise on flavor, and in this busy working mom's life, that's priceless.

Related: 22 Pantry Dinners with Canned Vegetables

Versatility

When we think of canned tomatoes, everyday dishes like the ones above often come to mind. But this accessible pantry staple couldn't be more versatile. Canned tomatoes are the backbone of many of my favorite recipes and a boon to quick weeknight dinners and weekend cooking projects. For example, when I'm racing against the clock on those hectic weeknight evenings, I often reach for a can of diced tomatoes. With a quick sauté of garlic, a handful of aromatic spices and some potatoes, I can whip up a quick chickpea curry that tastes like it's been simmering all day. Spooned over rice and topped with fresh cilantro and thinly sliced green onion, dinner is served in less time than it takes to order takeout.

On the other hand, when I have the luxury of time, canned tomatoes become the glue that pulls everything together in a lazy, slow-cooked Bolognese. They mingle with the meat (or lentils, as we often prefer), wine, milk and herbs, creating a rich, layered sauce that's become my family's ultimate comfort food. Beyond this, I also love using them in a grilled-cheese-topped tomato soup, spicy shakshuka, these cheesy beans, as a base for cooking grains, to make a great pot of beans and for dumplings.

Come summertime, pico de gallo is a frequent flier in our house. Aside from straight-up tomato sandwiches, it might be my favorite way to use tomatoes fresh. But you haven't lived if you haven't made canned-tomato salsa. It's so easy and delicious that I keep a jar in my fridge at all times. All I need is a blender, a bit of onion, fresh jalapeño, a clove of garlic, cilantro leaves, lime juice, salt, canned tomatoes, of course, and 5 to 10 minutes to whip up a fresh-tasting dip that puts store-bought versions to shame.

Here's a tip that might surprise you: Try roasting canned whole tomatoes. Drain them, cut them in half, spread them on a baking sheet, drizzle with olive oil, sprinkle with salt and some herbs and roast at 350°F for just over an hour. The natural sugars in the tomatoes caramelize slightly during cooking, adding depth and umami that can't be beat. Then, add those canned tomatoes to your favorite dishes. The result is akin to fire-roasting and transforms the flavor, making you forget all about their fresh counterparts.

Good and Good for You

Beyond their culinary capabilities, canned tomatoes offer a lot of nutrients. They're rich in lycopene, a powerful antioxidant that helps protect your skin from damaging UV rays and may help reduce the risk of heart disease and certain types of cancer. Interestingly, the canning process actually increases the bioavailability of lycopene, meaning your body can absorb it more easily than from fresh tomatoes. They're also a great source of vitamins C and K, potassium and fiber.And because they're picked at peak ripeness, canned tomatoes often have higher nutritional value than the fresh ones you might find in the produce section during off-seasons.

Economical & Sustainable

With rising food costs, canned tomatoes offer excellent value. A single can often costs less than a pound of fresh tomatoes, yet it can form the base of a host of meals that feed an entire family. Plus, their long shelf life means less food waste. From a sustainability standpoint, they're also a win. They're processed close to where they're grown, reducing transportation emissions. And the cans themselves are widely recyclable, making them an eco-friendly choice.

The Bottom Line

Canned tomatoes are an A-plus pantry staple. They offer freshness out of season, form the base of many of our favorite meals, last a long time and are convenient, light on the wallet and nutritious to boot. The next time you're at the store, grab a few different varieties and experiment to find your soon-to-be favorite brands and recipes.

Related: Our Favorite Healthy Recipes to Make With a Can of Tomatoes

EatingWell.com, July 2024

EatingWell.com, July 2024

Read the original article on Eating Well.