Sun-Dried Tomatoes: Intense Umami Source of Lycopene, Fiber & Potassium
Drying concentrates tomato sweetness and boosts lycopene to 5× fresh levels—great in pesto, salads and Mediterranean breads, but watch the salt in oil-packed jars.
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What Are Sun-Dried Tomatoes?
Roma or cherry tomatoes halved and **dehydrated under sun or low heat** to 15–20 % of their original weight, amplifying flavour and nutrients.
Nutrition (per ¼ cup dry ≈ 14 g)
| | Amount | %DV |
|---|---|---|
| Calories | 70 kcal | — |
| **Fiber** | 3.5 g | 13 % |
| **Protein** | 2 g | 4 % |
| **Potassium** | 550 mg | 12 % |
| **Lycopene** | 7 mg | — |
| Sodium* | 360 mg | 16 % |
*Oil-packed brands often add salt; dry‐packed ≈ 40 mg.
Potential Benefits
- **Lycopene** (fat-soluble antioxidant) linked to skin & heart health.
- High **potassium** supports blood-pressure balance.
- Chewy umami boosts dishes allowing you to **cut added salt** elsewhere.
- Shelf-stable pantry staple—no refrigeration needed until opened.
Drawbacks & Precautions
- Oil-packed products can be **high in sodium & oil**—rinse or blot.
- Sulphites may be used to keep colour—check label if sensitive.
- Chewy texture is sticky on teeth; rinse if prone to cavities.
Culinary Uses
- Blend with basil & almonds for **sun-dried tomato pesto**.
- Slice into focaccia, couscous, pasta salads.
- Rehydrate in warm water or wine 10 min for softer bite.
- Whiz with yogurt & chili for instant sandwich spread.
Storage Tips
Dry-pack: airtight jar, cool & dark **up to 1 year**.
Oil-pack: refrigerate after opening, keep tomatoes submerged; use within **3 weeks**.
Sustainability Notes
Sun drying uses **renewable solar energy** vs. gas ovens; look for brands supporting small Mediterranean farms or dry your own to cut food waste from garden glut.
Key Takeaways
✔︎ 5× lycopene of fresh tomatoes
✔︎ Fiber + potassium in compact form
✖︎ Check sodium & sulphites—choose dry-pack or rinse oil-pack.
- 1. Sun-Dried Tomatoes
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