Tomato puree is a culinary staple prized for its smooth texture and concentrated tomato flavor. It is created by cooking fresh, ripe tomatoes before straining them to remove the skin and seeds, resulting in a thick, uniform liquid. While it is often used as a convenient base, many people are unaware of the significant nutritional value it adds to a meal.
The Fundamental Composition of Tomato Puree
At its most basic, homemade tomato puree consists of nothing more than cooked and pureed tomatoes. However, commercial varieties often include additional ingredients for flavor and preservation. A standard commercial product typically contains a base of processed tomatoes, with salt and sometimes citric acid added. Notably, regulatory standards in many regions prohibit artificial colors or preservatives in plain tomato products. The nutritional density of puree comes from the concentration of the raw ingredients during cooking.
Key Vitamins and Minerals
Tomato puree is rich in a variety of vital nutrients. For every 100 grams of puree, you can find substantial amounts of several vitamins and minerals:
- Vitamin C: A powerful antioxidant that supports immune function and skin health.
- Vitamin A: Important for vision, immune system support, and skin.
- Potassium: An essential mineral that helps maintain proper fluid balance and supports heart health.
- Magnesium: Involved in hundreds of biochemical reactions in the body, from energy creation to nerve function.
- Vitamin K: Crucial for blood clotting and bone health.
The Antioxidant Power of Lycopene
Perhaps the most significant component of tomato puree is lycopene. This carotenoid is responsible for the red color of tomatoes and acts as a potent antioxidant, protecting cells from damage caused by free radicals. Interestingly, the cooking process enhances the body's ability to absorb lycopene, making processed tomato products like puree and paste a more efficient source of this antioxidant than raw tomatoes. Studies have linked higher lycopene intake to several health benefits, including a reduced risk of certain cancers and improved heart health.
What's the Difference Between Puree, Paste, and Sauce?
Although they all start with tomatoes, these products differ significantly in preparation, consistency, and flavor profile.
| Feature | Tomato Puree | Tomato Paste | Tomato Sauce |
|---|---|---|---|
| Consistency | Thicker than sauce, thinner than paste. A smooth, uniform liquid. | Very thick, concentrated paste, with much of the water cooked off. | A thinner liquid, sometimes chunkier, often with added seasonings. |
| Flavor | A mild, tangy flavor closer to that of fresh tomatoes. | A richer, sweeter, and more intense flavor due to longer cooking time. | Can vary widely depending on the brand and recipe, with added seasonings like herbs, spices, or vegetables. |
| Preparation | Cooked and strained to a specific solids concentration (e.g., 8-24% in the US). | Cooked and strained, then cooked further to reduce moisture and concentrate solids. | Lightly cooked tomatoes that may or may not be strained, often with added ingredients. |
| Primary Use | A versatile base for soups, curries, sauces, and stews. | To thicken dishes and add deep, concentrated tomato flavor in small amounts. | As a condiment or a base for meals, often used directly on pasta or pizza. |
Homemade vs. Commercial Tomato Puree
Choosing between homemade and store-bought puree offers different advantages. Homemade puree gives you complete control over ingredients, especially sodium content. A store-bought unsalted puree may have no added sodium, while others contain significant amounts. The convenience of canned puree, however, is a major benefit for many cooks. Furthermore, canned tomatoes used for puree are often picked at peak ripeness, ensuring excellent flavor even when fresh tomatoes are out of season. Canned puree also tends to contain a higher concentration of lycopene due to the intense cooking process.
The Health-Conscious Approach
- Homemade: If making your own, you can choose to include the seeds and skins for extra fiber and nutrients.
- Canned: Always check the nutrition label, especially for sodium and added sugar. Look for unsalted or low-sodium varieties to manage your intake.
Culinary Uses and Nutritional Integration
Tomato puree's versatility allows for easy incorporation into a wide range of dishes, enhancing both flavor and nutritional value.
- Bases for sauces: Forms a smooth, rich base for everything from simple marinara to complex curries.
- Soups and stews: Adds depth and body to hearty recipes like minestrone or beef stew.
- Casseroles and baked dishes: Can be used to moisten and flavor dishes like lasagna or moussaka.
- Healthy dips and spreads: Create a quick and nutritious bruschetta topping or a flavorful dip by mixing with herbs.
Conclusion
For those wondering what does tomato puree contain, the answer is a host of valuable nutrients, primarily derived from its tomato base. It is a source of important vitamins and minerals, and especially noted for its high concentration of bioavailable lycopene, a potent antioxidant. By understanding the distinctions between puree, paste, and sauce, and by being mindful of product labels, you can use this versatile ingredient to significantly enhance the flavor and nutritional profile of your meals.
Frequently Asked Questions
Is tomato puree considered a whole food?
No, as a processed product where skins and seeds are often removed, it is not considered a whole food, but it retains many of the nutrients of fresh tomatoes.
Can tomato puree be used interchangeably with tomato paste?
No, because of their vast difference in consistency and flavor intensity. Puree can sometimes be substituted for paste by reducing it, or paste can be diluted with water to substitute for puree.
How does cooking affect the nutrients in tomato puree?
Cooking increases the bioavailability of the antioxidant lycopene, making it easier for the body to absorb. However, some heat-sensitive vitamins, like Vitamin C, may be partially degraded.
Is canned tomato puree as healthy as homemade?
Canned puree can be very healthy, especially since tomatoes are often picked at peak ripeness for canning, increasing their nutrient density. However, homemade allows for better control over additives like salt.
How much sodium is in tomato puree?
The sodium content varies widely depending on whether it is a homemade or commercial product. Some unsalted versions have very little, while commercial varieties can contain higher levels, so it is important to read the label.
Is tomato puree good for skin health?
Yes, the lycopene and vitamin A found in tomato puree contribute to skin health by offering antioxidant protection and helping to combat oxidative stress.
Can tomato puree help with weight loss?
Tomato puree is low in calories but nutrient-dense, and its fiber content can promote a feeling of fullness, making it a good choice for those watching their weight.
