Sun-dried Tomatoes - How to Utilize Them in Cooking

Dried tomatoes are characterized by their distinctive taste and aroma, making them a preferred choice for consumers. They can be found in liquid suspensions with seed or dried berry additives, most often available in jars. The dry product in a slim packaging is also very popular. Dried tomatoes have a high content of lycopene, a carotenoid compound responsible for food color and plant protection against harmful environmental factors. Dried tomatoes contain significantly more lycopene (46.5 mg/100 g) than fresh tomatoes (only 0.9 11.2 mg/100 g). Other sources of lycopene in the diet include tomato products, watermelon, grapefruit, and papaya (P. Sołtysiak, J. Folwarczna 2015). In addition to lycopene, dried tomatoes are also rich in other minerals and vitamins, such as magnesium, zinc, potassium, vitamin A, and folic acid. If we choose dried tomatoes in liquid suspensions, we should be aware that they are high in calories. For those struggling with overweight or obesity, it is better to opt for the dry ones. Draining the tomatoes from excess liquid suspension also reduces their calorie content. The composition of selected components in 100 g of dried tomatoes (Food Data Central USDA): energy value 258 kcal, protein 14.1 g, fat 2.97 g, carbohydrates 55.8 g, dietary fiber 12.3 g, magnesium 194 mg, potassium 3430 mg, phosphorus 356 mg, iron 9.1 mg, vitamin A 874 IU, vitamin B4 105 mg, folic acid 68 µg.

Dried tomatoes are an exceptional seasoning for numerous dishes. They can be employed in the preparation of salads, meat dishes, pasta, and even sandwiches.

Preparation time: 20 minutes Ingredients (per 1 serving): - rye bread - 2 slices (60 g), - mozzarella cheese - 1/2 piece (60 g), - dried tomatoes in marinade - 2 pieces (14 g), - olive oil - 1 teaspoon (5 g), - garlic - 1 clove (5 g), - dried oregano - a pinch (0.2 g), - dried basil - a pinch (0.2 g). Preparation: 1. Preheat the oven to 180°C. 2. Press the garlic through a garlic press, mix with olive oil and spices. 3. Spread the bread with the prepared mixture. 4. Cut the mozzarella cheese into thin slices, place on the bread. 5. Drain the dried tomatoes from excess oil, cut into thin strips, then place on the top of the bread. 6. Bake in the oven for 5-8 minutes. Nutritional value (1 serving): - energy: 416 kcal, - protein: 19.4 g, - fat: 22.4 g, - carbohydrates: 35.2 g.

Preparation time: 15 minutes Ingredients (per 1 serving): spinach leaves 2 servings (50 g), cucumber art piece (100 g), onion plaster (15 g), feta cheese portion (60 g), excessive dried tomatoes 3 servings (21 g), olives two teaspoons (30 g), spoonful of pumpkin seeds (10 g).

Preparation time: 30 minutes Ingredients (per 1 serving): whole grain pasta glass (70 g), olive oil 3 teaspoons (30 ml), dried tomatoes in sauce 2 patches (14 g), arugula a handful (20 g), garlic 1⁄2 clove (2, 5 g), basil leaves 2 handfuls (6 g), walnuts 1 teaspoon (10 g), salt a pinch (0, 2 g), pepper a pinch (0, 2 g). Step by step: 1. Cook pasta according to package instructions. 2. Wash and dry basil leaves, peel and slice garlic. 3. Pour olive oil into a bowl, add basil leaves, garlic, walnuts and spices, blend everything. 4. Drain dried tomatoes from excess sauce, slice into strips. 5. Drain cooked pasta, add pesto. 6. Place on a plate, add dried tomatoes and arugula. Nutritional value (1 serving): – energy: 606 kcal, – protein: 13.1 g, – fats: 38.6 g, – carbohydrates: 59.4 g.

Preparation time: 45 minutes Ingredients (for 1 serving): - spinach leaves - a handful (25 g), - chicken breast - one serving (100 g), - olive oil - a spoonful (5 g), - cucumber - one unit (100 g), - canned corn - three spoons (45 g), - dried tomatoes in marinade - three slices (21 g), - sunflower seeds - a spoonful (10 g), - salt - a pinch (0.2 g), - sweet pepper - a pinch (0.2 g). Preparation method: 1. Preheat the oven to 180°C. 2. Wash and dry the chicken, then marinate it in spices and oil. Let it sit in the fridge for 10 minutes. 3. Wash and dry the spinach, tear it into small pieces and place in a bowl. Peel and dice the cucumber, add to the spinach. 4. Place the marinated chicken on a baking sheet lined with baking paper and bake for 20 minutes. 5. Add drained corn and sliced dried tomatoes to the bowl. 6. Cut the baked chicken into small pieces and add to the salad. 7. Sprinkle the whole with sunflower seeds. Nutritional value (per 1 serving): - energy: 312 kcal, - protein: 27.8 g, - fat: 16.3 g, - carbohydrates: 16.2 g.

Preparation time: 15 minutes. Ingredients (for 1 serving): whole wheat bread – 2 slices (60 g), aged cheese – 1 portion (100 g), sun-dried tomatoes in oil – 2 pieces (14 g), olive oil – 1 teaspoon (5 g), pumpkin seeds – 1 teaspoon (5 g), fresh basil leaves – several leaves (2 g), salt – pinch (0.2 g), pepper – pinch (0.2 g). Preparation method: 1. Place the cheese in a bowl and mash with a fork. 2. Drain the sun-dried tomatoes and dice. 3. Add tomatoes to the cheese along with olive oil, pumpkin seeds, and chopped basil leaves. Season with salt and pepper, and mix well. 4. Toast bread slices in a toaster. Spread the prepared spread onto warm toast. Nutritional value (1 serving): energy: 410 kcal, protein: 27.0 g, fat: 17.1 g, carbohydrates: 38.5 g.