It is no longer news that tomatoes are currently one of the most expensive food items in Nigeria. It is stated that presenting a potential father-in-law with a full basket of tomatoes is the quickest way to gain a bride, hence we need tomatoes substitutes.
This vital food element has become extremely scarce and expensive.
Tomatoes infact form the bedrock of a typical Nigerian soup, they are the lifeblood of all stews, sauces and soups. They add color, flavor, richness, and acidity to the food.
While we hope for the best and pay this tomato famine passes soon, here are great alternatives that can be used as healthy substitutes to Tomatoes.
1. Canned Tomatoes
While we aren’t the biggest fans of canned tomatoes generally, they work for a reason. However, only use them as an alternative to cooked fresh tomatoes.
Trust us: they are not good fresh out of the can.
They have to be cooked for their flavor to develop and become more palatable!
And if it is at all possible, only buy canned tomatoes that are all-natural.
The main reason we don’t like this ingredient is that they often contain a ton of additives like flavorings, colorants, and chemical preservatives.
This changes the natural qualities of tomatoes.
So, if you can find a natural option or at the very least, one that’s not as heavily processed, that’s great!
Canned tomatoes definitely have a more savory flavor.
They can have a sweet undertone (depending on the type of tomato used).
That’s why many cooked or stewed recipes call for canned tomatoes, not fresh ones.
There are a couple of different options to choose from like whole, chopped, diced, and halved. This makes it easy to find an alternative that works for your recipe. If you need diced fresh tomatoes, swap them out for diced canned tomatoes.
How To Substitute
So, as we’ve said, only substitute tomatoes that would have been cooked. This is anything from casseroles, meatballs, stews, soups, and sauces.
Furthermore, you can use 1 standard can of tomatoes to replace 2 large fresh tomatoes. It is also the equivalent of 4-6 small tomatoes.
There really isn’t a set-in-stone swap because the size of tomatoes differs. But use this guide and eyeball it to some extent.
And, if you needed to use cherry tomatoes, either buy canned cherry tomatoes or use 1 can for every 1 1/2 cups of cherry tomatoes.
2. Red Bell Peppers
Next up, we have fresh red bell peppers. Any option will work really, But the red bell peppers also mimic the red tomato color.
This option can work for both fresh and cooked tomato replacements.
Now, obviously, red bell pepper is very different from tomatoes. They are much sweeter, not bitter or sour at all, and even have a slightly citrus-like undertone. And, of course, their texture is completely different!
Yellow, orange, and green bell pepper have a less sweet and citrus flavor. So, they will also work as alternatives.
Fresh red bell pepper has a very crunchy, crisp, and juicy texture. However, when they are cooked, they soften up quite a bit. Just like tomatoes, cooked red bell peppers maintain some of their texture and release a ton of juices.
This is a great alternative for a non-tomato flavor while keeping the textures and characteristics of tomatoes.
How To Substitute
If you use red bell peppers fresh, don’t use thick slices. If you are using it in a salad, you can dice or slice them. If you are using it instead of tomato slices on a sandwich, use sliced red bell pepper instead.
In cooked recipes, we recommend using diced bell pepper. If you use slices, they will change the texture of your dish. This may not be a bad thing, but it may not be what you want.
3. Eggplant/ Garden Egg
A very popular delicacy in the southern parts of the country, Garden egg sauce can substitute for the tomato stew any day. The basic ingredients needed include: Garden eggs (either purple “aubergine”, white or green) palm oil, smoked fish, ground pepper (either chili or scotch bonnet), iru (rinsed), onion, crayfish and salt to taste. It can be used to eat rice, yam or plantain.
These fruits are best used as alternatives for cooked tomatoes.
Once they are heated, they develop a similar meaty, savory flavor. If you need a sweeter flavor profile, just add some honey, syrup, or sugar.
Their texture is also pretty much the same. Cooked eggplant has a less juicy texture, so you may need to add more liquid. But they are equally soft and almost spongy (not in a bad way).
Eggplant will work in virtually any cooked stew or casserole.
Don’t use it as a substitute for a tomato sauce or topping. But, if you use it alongside other aromatic and flavorful savory ingredients, you won’t even notice the “lack of” tomato.
How to use as tomatoes substitutes
You can use 1 small to medium eggplant for every medium to large tomato. Remember, eggplant isn’t nearly as juicy as tomatoes. So you may need to add some stock, broth, or water to the dish.
As with the bell pepper, we only recommend using diced eggplants. Slices (discs) will also work. But long ribbons may change the texture and consistency of the dish too much.
4. Zucchini and Cucumber
Zucchini is similar to eggplant in many ways. The reason it get’s its own section is that it’s arguably more readily available in more areas of the world than eggplant.
While we personally love the meaty flavor and tender texture cooked eggplants have, we cannot ignore that zucchini (baby marrow) are usually cheaper and easier to find.
Another benefit of using zucchini is that they have a VERY similar flavor to tomatoes.
They are slightly sweet (less than tomatoes) and have a slightly bitter undertone. Once cooked, the sweetness intensifies and the bitter flavors subdues.
How to use as tomatoes substitutes
Many people love eating raw zucchini and using it in salads. So, it can work this way. But it’s not the best way to utilize this non-tomato tomato substitute.
Dice or slice this vegetable and incorporate it into your cooked dishes. It will add a lot of moisture (you still may need to add more liquid), and it will have a similar cooked, tender texture.
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5. Sun-dried Or Ripened Tomatoes
This alternative is an incredible one that many people overlook. But, it only works for very savory dishes.
That doesn’t mean it won’t work as a fresh substitute.
For example, it won’t go great with a fresh garden salad.
But it will go great with stews, sauces, and on savory, meaty burgers or sandwiches.
You can also use flavored products. Just be mindful of the salt content in many of them.
Some manufacturers use salt to help speed up the sun-drying process.
The salt extracts more moisture and ultimately starts the drying-out process quicker.
How to use as tomatoes substitutes
You should use less sun-dried tomatoes than you would fresh tomatoes. They won’t be as juicy, and you will need to add more liquid to your dishes.
However, they have a much richer and more concentrated flavor. So, don’t overdo it. You can play around with the exact quantities to find what you like.
6. Carrots
Most stews and casseroles that contain tomatoes have carrots in them as well. So, why not double down?
This alternative is by no means similar to tomatoes. Carrots, raw and cooked, have a completely different texture. And they have a pretty neutral flavor with slightly sweet, earthy undertones.
But that’s exactly why they work. They are an easy alternative that will help you bulk up the recipe while adding soft-cooked textures and a savory flavor.
How To Substitute
If you use carrots as a raw alternative, they won’t be as juicy. Use thin slices or discs. They will however add a delicious crunch to your dish.
You can replace every medium to large tomato with 1 medium to a large carrot. There isn’t an exact ratio because tomatoes are juicier and usually bulk up dishes more in that way.
Blend carrots with pepper to make sause.
How to make carrot puree as a tomatoes substitute
Preparation: use a mixer to puree the carrots with 2 tbsp of sugar and 2 tbsp of lemon juice. Then add 1/2 tbsp of sugar and/or lemon juice and puree further until you reach a tomato-like level.
7. Pumpkin
Bet you didn’t think pumpkin would make a good alternative to tomatoes. But believe it or not, it has similar characteristics.
As with other options on our list, pumpkin has to be used cooked.
You will need to measure exactly how much pumpkin you use instead of tomatoes.
Their sizes are too different to give an exact replacement ratio.
When the pumpkin is diced and cooked, it also releases a ton of juices. And overall, it has a sweet and slightly bitter flavor profile, much like tomatoes do.
How to use as tomatoes substitutes
You can use pumpkin as a substitute in fresh or cooked dishes. But you need to cook it first.
It will add juiciness, a soft, tender texture, and a similar flavor in both cases. It just isn’t fruity or refreshing.
8. Prunes or plums
How to use as tomatoes substitutes
Ingredients: 12 diced prunes or dried plums
1/2 cup of vinegar
1 up of water
2 cloves minced garlic
1 tsp salt
1/8 tsp ground allspice
1/8 tsp ground clove
1/8 tsp black pepper
Preparation: Cook the prunes in water till they soften, add the rest of the items and blend with a blender. To reduce the tanginess, add a little maple syrup or honey to taste.
9. Tomato Paste
Our final option today is another tomato-based one. If you don’t mind the flavor of tomatoes, you can add a teaspoon or two of tomato paste without having to add a ton of bulky ingredients.
Tomato paste has a concentrated tomato flavor, which is why you don’t need to use nearly as much as you would whole fresh tomatoes.
10. Banga/ Palm nut
Popularly referred to as Ofe Akwu, banga stew is a palm nut stew native to the Igbo tribe of Nigeria. While making this stew can take a lot of time as you have to extract the juice from the palm nuts, it is usually worth the stress in the end as the taste is absolutely yummy. The only ingredients you need include: palm fruits or palm fruit concentrate, beef, dry fish, vegetable (scent leaves for ofe akwu or dried and crushed bitter leaves for Delta-style banga soup), onions, crayfish, stock cubes, iru, salt and chilli pepper (to taste)