If you're looking for a healthy and flavorful addition to your meals, try serving a single serving of chopped tomatoes with onion and garlic. This dish is packed with flavor and only contains 35 calories per serving.

Tomatoes are a rich source of vitamins and antioxidants, while garlic and onions offer additional health benefits such as anti-inflammatory properties and immune system support. Not to mention, this recipe is vegan, gluten-free and paleo-friendly, making it a great option for a wide variety of dietary needs.

In this article, we'll explore how to make chopped tomatoes with onion and garlic, the benefits of adding this dish to your diet, variations you can try, and some tips for storing and reheating leftovers.

How to Make Chopped Tomatoes with Onion and Garlic

To make a single serving of chopped tomatoes with onion and garlic, you'll need:

• 1 medium-sized tomato
• 1/4 onion
• 1 clove of garlic
• 1 teaspoon olive oil
• Salt and pepper to taste

Begin by slicing the tomato into small pieces and finely chopping the onion and garlic. Heat the olive oil in a small pan over medium heat, then add the garlic and onion and sauté for 1-2 minutes. Add the chopped tomatoes and cook for an additional 1-2 minutes, stirring occasionally. Season with salt and pepper to taste and serve immediately.

Why Chopped Tomatoes are a Great Addition to Any Meal

Chopped tomatoes with onion and garlic are a delicious and versatile dish that can be served as a side dish or added to main dishes such as pasta, rice or salads. Not only are they low in calories, but they're also a great source of several vitamins and antioxidants, including vitamin C, folate, and lycopene. Lycopene, in particular, has been linked to a reduced risk of several types of cancer, including prostate, lung, and stomach cancer. Additionally, the garlic and onion in this dish offer additional health benefits, such as improved heart health and immune system support.

Variations on Chopped Tomatoes with Onion and Garlic

There are many ways to customize this dish to suit your preferences. Here are a few variations to try:

• Add chopped herbs such as basil, parsley or cilantro for added flavor
• Substitute red onion for white onion for a milder flavor
• Add a splash of balsamic vinegar for added tanginess
• Chop the tomatoes into larger pieces for a chunkier texture
• Serve over toasted bread or crackers for a light meal or snack

Adding Nutritional Value to Your Chopped Tomatoes

While chopped tomatoes with onion and garlic are already a healthy dish, there are a few ways to boost their nutritional value even further. Here are some ideas to try:

• Add a handful of leafy greens such as spinach or kale to the pan for added vitamins and fiber
• Top with a sprinkle of nutritional yeast for a cheesy flavor and added protein
• Add a source of healthy fats such as avocado or nuts for improved nutrient absorption
• Pair with a source of lean protein such as grilled chicken or tofu for a balanced meal

The Benefits of Tomatoes, Onion, and Garlic in Your Diet

Tomatoes, onion, and garlic are all nutrient-dense ingredients that offer a range of health benefits. Here's a closer look at each one:

• Tomatoes are a great source of vitamins C and K, potassium, and several antioxidants. They've also been linked to improved heart health, improved bone mass, and a reduced risk of certain cancers.
• Onions are a rich source of vitamin C, folate, and several antioxidants. They've also been linked to a reduced risk of certain cancers, as well as improved immune function and heart health.
• Garlic is known for its antibacterial and antiviral properties, as well as its ability to support heart health and boost immunity. It's also been linked to a reduced risk of certain types of cancer.

Serving Suggestions for Chopped Tomatoes with Onion and Garlic

Chopped tomatoes with onion and garlic can be served in many ways. Here are a few suggestions:

• Serve as a side dish with grilled chicken or fish
• Toss with cooked pasta or rice for a light and flavorful meal
• Serve over a bed of leafy greens for a healthy and filling salad
• Serve with crusty bread or crackers for an appetizer or snack

Storing and Reheating Chopped Tomatoes with Onion and Garlic

Chopped tomatoes with onion and garlic can be stored in an airtight container in the refrigerator for up to three days. To reheat, simply heat in a pan over medium heat until warmed through. Alternatively, you can serve cold as a salad.

Common Mistakes to Avoid When Making Chopped Tomatoes with Onion and Garlic

• Avoid overcooking the tomatoes, as they will become mushy and lose their fresh flavor
• Be careful not to burn the garlic and onions, as this can result in a bitter taste
• Don't forget to season with salt and pepper to taste

Substituting Ingredients in Chopped Tomatoes with Onion and Garlic

While the recipe for chopped tomatoes with onion and garlic is simple and delicious, there are many ways to customize it to suit your preferences. Here are a few ideas for substitutions:

• Swap out red onion for white onion or shallots for a milder flavor
• Add other veggies such as bell peppers or zucchini for added nutrients and flavor
• Use grape or cherry tomatoes instead of larger tomatoes for a sweeter flavor
• Mince the garlic instead of chopping for a stronger garlic flavor

Frequently Asked Questions about Chopped Tomatoes with Onion and Garlic

• Q: Is this recipe vegan?
• A: Yes, this recipe is vegan-friendly.
• Q: Can I use canned tomatoes instead of fresh?
• A: While fresh tomatoes are recommended for the best flavor and texture, canned tomatoes can be used if fresh tomatoes aren't available.
• Q: Can I make this recipe ahead of time?
• A: Yes, you can make the chopped tomatoes with onion and garlic ahead of time and reheat when ready to serve. However, the texture may change slightly when reheated.