Tomatillos (Raw)
Tomatillos are small, round, green fruits with a distinctive tart flavor, often mistaken for unripe tomatoes. Native to Central America, they are a staple in Mexican cuisine and are used in a variety of dishes, including salsas, sauces, and stews. The outer husk is papery, and once peeled, the vibrant green fruit reveals a slightly sticky texture. Despite their small size, tomatillos are packed with nutrients, making them a healthy and versatile addition to many meals.
Nutritional Information (per 100g of raw tomatillos)
| Nutrient | Amount |
|---|---|
| Energy | 32.0 kcal |
| Protein | 0.96 g |
| Fat | 1.02 g |
| Saturated Fat | 0.139 g |
| Carbohydrates | 5.84 g |
| Fiber | 1.9 g |
| Sugar | 3.93 g |
| Calcium | 7.0 mg |
| Iron | 0.62 mg |
| Magnesium | 20 mg |
| Phosphorus | 39.0 mg |
| Potassium | 268.0 mg |
| Sodium | 1.0 mg |
| Zinc | 0.22 mg |
| Copper | 0.079 mcg |
| Manganese | 0.153 mg |
| Selenium | 0.5 mcg |
| Vitamin C | 11.7 mg |
| Thiamin (B1) | 0.044 mg |
| Riboflavin (B2) | 0.035 mg |
| Niacin (B3) | 1.85 mg |
| Vitamin B6 | 0.056 mg |
| Folate (B9) | 7.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 6.0 mcg |
| Vitamin E | 0.38 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Tomatillos are naturally allergen-free for most individuals. However, they are part of the nightshade family, so people with sensitivities to other nightshades, such as tomatoes, peppers, or eggplant, may need to exercise caution.
Dietary Preferences:
- Vegan: Tomatillos are plant-based and suitable for vegan diets.
- Gluten-Free: Naturally free of gluten, making them a great choice for those with gluten sensitivities or celiac disease.
- Low-Calorie: At just 32 kcal per 100g, tomatillos are a great option for those looking to maintain a low-calorie diet.
- Low-Carb: With only 5.84g of carbs per 100g, tomatillos are a great fit for low-carb diets.
- Keto: Suitable for ketogenic diets due to their low carbohydrate content and minimal sugars.
Health Benefits:
Tomatillos are a powerhouse of nutrients, especially vitamin C, which supports immune health, skin health, and overall well-being. They are also a good source of potassium, an essential mineral that helps maintain healthy blood pressure levels and proper muscle function. The presence of dietary fiber supports digestive health, while the relatively low calorie and carbohydrate content makes them an excellent choice for weight management or low-carb diets. Their antioxidants, including vitamin A, also contribute to skin health and may provide some protection against oxidative stress.
How to Use:
- Salsas & Sauces: Tomatillos are the key ingredient in many Mexican salsas, especially verde salsa. Roast or boil them to create a tangy base for your salsa verde.
- Soups & Stews: Tomatillos add a zesty, bright flavor to soups, stews, and curries. Try adding them to a chicken or vegetable soup for a burst of flavor.
- Grilled or Roasted: Grill or roast tomatillos to enhance their natural sweetness and create a smoky flavor. They pair well with grilled meats, especially chicken and pork.
- Raw in Salads: Add raw, diced tomatillos to salads for a fresh, tart twist. They go well with leafy greens, avocado, and a light vinaigrette.
Storage:
Tomatillos should be stored in a cool, dry place, ideally in the refrigerator. They are best used within a few days of being harvested, but their shelf life can be extended if they are stored in their husks. If you have extra tomatillos, you can also freeze them after blanching.
Conclusion:
Tomatillos are a delicious and nutritious ingredient that brings a zesty, vibrant flavor to many dishes. Whether you’re making a salsa, adding them to a stew, or enjoying them raw in a salad, their unique tartness and nutritional benefits make them a must-try ingredient in your culinary repertoire. With their low calorie, high fiber, and rich vitamin content, they provide a host of health benefits while enhancing the flavor of your favorite recipes.
