100% Homemade Tomato Puree: Maximizing Lycopene for Long-Term Storage
The Ultimate Guide to Making Tomato Puree/Sauce: Unlock Lycopene’s Full Potential
Tomatoes are packed with lycopene, a powerful antioxidant known for its anti-aging, cancer-preventive, and cardiovascular health benefits. Did you know that the body’s absorption rate of this precious nutrient can vary by 3 to 10 times depending on how you consume it? Today, we’re sharing a recipe for ‘canned tomato puree’ that’s not only easy to store for a long time but also maximizes the extraction of lycopene. It’s the perfect way to enjoy both flavor and nutrition! Here are 7 tips to boost lycopene absorption:
1. Choose ripe, deep red tomatoes.
2. Opt for smaller-sized tomatoes.
3. Always cook them before eating.
4. Eat them with the skin on (lycopene is more abundant in the skin).
5. Consume with healthy fats like olive oil (lycopene is fat-soluble).
6. Pair with spices to enhance flavor and anti-inflammatory effects.
7. A pinch of salt brings out the umami (avoid sugar!).
Ingredients (1 Tbsp = 1 standard adult Korean rice spoon)
- 2kg fully ripe red tomatoes
- 400g peeled onion
- 5 Tbsp minced garlic
- 1 Tbsp dried basil powder
- 8 bay leaves
- Salt to taste
Cooking Instructions
Step 1
Sterilize your glass jars by boiling them in water for 10 minutes, then allow them to dry completely. (This recipe yields approximately two 500ml jars and one 350ml jar).
Step 2
Wash your ripe red tomatoes thoroughly. If they are not organic, it’s especially important to clean them meticulously. Soak them in lukewarm water with vinegar and baking soda for about 30 minutes, gently scrub them, then rinse under running water. For an extra clean, you can rub them with a little flour under running water to remove any residual impurities.
Step 3
Carefully remove the core from each tomato.
Step 4
Cut the tomatoes into bite-sized pieces, approximately 3-4 wedges each.
Step 5
Prepare your peeled onion and minced garlic. (Whole garlic cloves can also be used if you prefer.)
Step 6
Place the chopped tomatoes and onion into a blender. If you’re using whole garlic cloves, add them now as well. TIP: Placing the tomatoes at the bottom of the blender first helps them break down more easily using their own natural moisture.
Step 7
Blend all the ingredients until smooth.
Step 8
Transfer the blended mixture into a large pot. Add the minced garlic (if not added earlier) and bring it to a simmer.
Step 9
Cook on high heat for about 5 minutes until it starts to bubble, then reduce the heat slightly and continue to simmer for another 20 minutes, stirring occasionally. Be cautious as the tomato mixture can splatter; you may want to leave the lid slightly ajar or adjust the heat to prevent overflow. Protect yourself from hot splashes!
Step 10
While simmering on high heat, skim off any foam that rises to the surface for a cleaner finish.
Step 11
After about 20 minutes of simmering, when the puree begins to thicken slightly, add the bay leaves to infuse their aroma.
Step 12
Add the dried basil powder and continue to cook for another 20 minutes. Season with a pinch of salt and stir occasionally over medium heat. Basil is a wonderful herb that complements tomatoes beautifully.
Step 13
After a total of approximately 45 minutes of simmering (5 minutes initial + 20 minutes + 20 minutes), remove and discard the bay leaves.
Step 14
Continue to cook, adjusting the heat as needed, until the puree reaches your desired thick consistency. Aim for a rich, smooth texture. (The total cooking time is around 45 minutes.)
Step 15
Allow the tomato puree to cool down slightly.
Step 16
Carefully ladle the warm puree into your sterilized glass jars and seal them tightly. (Stored in the refrigerator, it can last for about 6 months to a year, but it’s best to consume it quickly once opened.) The yield is approximately two 500ml jars and one 350ml jar, but the final amount may vary slightly depending on your stovetop heat and residual moisture.
Step 17
✨ Long-Term Storage & Enjoyment Tips! ✨
★ For long-term storage: Invert the sealed jars and store them upside down. This creates a vacuum seal, helping to preserve freshness for longer.
★ How to enjoy: Since lycopene is fat-soluble, consuming the puree with healthy oils like olive oil or avocado oil will significantly enhance nutrient absorption.
