Combine fresh tomatoes and onions in a flavorful and easy side dish, then serve the dish on its own as a hearty vegetarian meal or as an accompaniment for any substantial meat dish. Layer the tomatoes, onions and other ingredients, then add bread crumbs and your choice of savory seasonings.
Tomatoes
Any tomato is suitable for a tomato and onion bake, but Roma tomatoes are especially good, as the firm, meaty tomatoes stand up well in a baked dish. Any type of tomato you choose adds a long list of nutrients to the dish, including vitamins A, C and B6, potassium, fiber and thiamin. Tomatoes also provide lycopene, a powerful antioxidant that may decrease your risk of heart disease and certain types of cancer. Cooked tomatoes are an especially good source of lycopene, containing substantially more of the antioxidant than raw tomatoes.
Onions
The variety of onion you choose to use in your tomato and onion bake is completely up to you. Yellow onions are considered to be a general purpose onion as they are good in nearly any cooked dish. White onions are also valued in casseroles, as the onions tend to retain their sharp, onion flavor. Although purple and red onions are most often eaten raw, they are also suitable for a cooked dish. Onions provide a variety of nutrients, especially fiber and potassium.
Seasonings
A tomato and onion bake is flavorful as it is and requires little seasonings. Start with salt and freshly ground pepper to taste, then stir in seasonings such as dried or fresh basil, parsley or garlic powder. Avoid garlic salt if you follow a low-sodium diet, as garlic salt is high in sodium.
Bread Crumbs
A few bread crumbs sprinkled between layers of tomatoes and onions adds flavor and substance to your vegetable bake. You can purchase prepared bread crumbs, or you can make your own. To make bread crumbs, remove the crusts from the bread, then let the bread sit until it becomes dry. Pulverize the bread in a blender or food processor. Use the bread crumbs as is, or season them with herbs such as chopped parsley or fresh basil. To increase the fiber in your dish, use whole-grain bread.
Add-Ins
Thinly sliced summer squash complements onions and tomatoes, while adding generous amounts of potassium and small amounts of calcium, protein, vitamin A and fiber. Use any summer squash such as zucchini, scallop, patty pan or yellow squash. Although cheese is optional, it makes a good topping for your vegetable bake. To keep calories and fat in check, use a grated low-fat cheese such as mozzarella, or sprinkle a small amount of Parmesan cheese over the top of the dish.
References
- Carnegie Mellon School of Computer Science, Dinner Co-op; Tomato Onion Bake; Will Uther
- Belue Farms: Cheesy Tomato and Onion Casserole; 2011
- Maltby Produce Markets, Community Supported Agriculture; Zucchini, Tomato, and Onion Casserole
- Springfield Public Schools: Exploring Oregon Tomatoes
- Utah State University Food Sense: How to Nourish With Onions
- University of Wisconsin Extension; Options for Onions; Sherry Tanumihardjo, et al;
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