Canned Tomatoes: The One Ingredient That Fixes Everything

Canned tomatoes are worth buying in bulk. They're the base for more fast meals than almost any other single ingredient, they're nutritionally useful (lycopene content is actually higher in cooked tomatoes than fresh), and a good tin costs less than a coffee. Whole plum tomatoes, crushed tomatoes, and passata all behave slightly differently - here's when to use each and what to build with them.

Whole Plum vs. Crushed vs. Passata

• Whole plum tomatoes: The most versatile. You can crush them yourself for a chunkier sauce or blend them smooth. They tend to have better flavour than pre-crushed because they haven't been processed as much.
• Crushed tomatoes (chopped tomatoes): Faster - no crushing needed. Slightly more watery than whole plum because of the extra processing. Fine for most applications.
• Passata (strained tomatoes): Smooth, concentrated, no seeds. Best for smooth sauces, pizza bases, and shakshuka where you want a cleaner texture.

The 10-Minute Pasta Sauce

The fastest complete meal from a tin of tomatoes. ~480 kcal per serving, 16g protein (add a tin of tuna or a fried egg to push that higher).

1. Start pasta boiling in heavily salted water.
2. In a wide pan, heat olive oil over medium-high. Add 2 sliced garlic cloves and chilli flakes.
3. When garlic is pale gold (about 90 seconds - watch it), add the whole tin of tomatoes. Crush the tomatoes with a spoon if using whole plum.
4. Season with salt. Simmer on medium-high for 8 minutes, stirring occasionally. The sauce will reduce and intensify.
5. Drain pasta, reserving a mug of cooking water. Add pasta to the sauce with a splash of cooking water. Toss to combine.
6. Finish with olive oil and parmesan. Eat immediately.

Shakshuka (Eggs Poached in Tomato Sauce)

~350 kcal, 22g protein for 2 eggs. One of the best complete meals available from minimal ingredients.

1. Fry onion and garlic in olive oil until soft. Add 1 tsp cumin, 1 tsp smoked paprika, and chilli to taste. Cook 1 minute.
2. Add a tin of crushed tomatoes or passata. Season. Simmer 5 minutes until slightly thickened.
3. Make wells in the sauce and crack in 2–3 eggs. Cover with a lid and cook on low heat until whites are set but yolks are still runny - about 4-5 minutes.
4. Finish with fresh herbs if you have them, a drizzle of olive oil, and crusty bread to scoop with.

For a faster version, use passata instead of whole tomatoes - it reduces faster and you skip the crushing step.

Braised Chickpeas in Tomato

~360 kcal, 16g protein. Essentially the same technique as shakshuka, but with chickpeas instead of eggs - add the drained tin of chickpeas to the reduced tomato sauce and simmer 10 minutes until they absorb the sauce. Serve over instant rice or with bread. See more chickpea ideas in the chickpea guide.

Quick Tomato Soup

~280 kcal, 8g protein (before protein additions). Better than most tinned soups.

1. Fry garlic and a pinch of dried chilli in olive oil. Add the tin of tomatoes plus half a tin of water.
2. Simmer 10 minutes. Add a spoon of butter and blend smooth with a stick blender.
3. Season, add a splash of cream or cream cheese if you have it, and taste for acid - a few drops of sherry vinegar or lemon juice at the end brightens the whole thing.

Top with a fried egg and croutons for a complete meal - the upgrades from the canned soup guide apply directly here.

Tomato Braised Beans

~320 kcal, 14g protein. A more substantial version of the quick tomato sauce, stretched into a bowl meal.

Fry garlic and rosemary (dried is fine) in olive oil. Add a tin of white beans (not drained) and a tin of crushed tomatoes. Season. Simmer 15 minutes until the beans are tender and the sauce has thickened around them. Serve with bread or over instant couscous. Add a drizzle of good olive oil before eating.

Tomato as a Finishing Sauce

Beyond standalone dishes, a quick tomato sauce is useful as a finishing element for things that lack moisture or flavour:

• Spoon over a plain omelette and serve with bread
• Use as a dipping sauce for baked zucchini fritters
• Stir through instant couscous instead of using just water - the tomato flavour soaks in and turns plain couscous into something worth eating on its own

Meal Prep Notes

Open tinned tomatoes should be used within 2 days if stored in the fridge, or transferred to a glass container (the acid in tomatoes reacts with the tin over time). A batch of basic tomato sauce (garlic, olive oil, tomatoes, salt) keeps in the fridge for 5 days and can be used as a base for any of the dishes above. For more on building a full week of meals from convenience staples, see the Instant Food, Elevated guide.